#AskAthena: How Can I Practice More Self-Care Without a Big Budget?

5 steps to practical self-care

Our self-help columnist Athena Laz is a qualified psychologist and the creator of the signature, self-help program Own Your Inner Power. She works with women worldwide helping them to reclaim their lives and their ability to feel good. You can see her work here.


Hi Athena,

I loved your post on #SelfCareSunday on Instagram. I really struggle with taking care of myself and I want to change this but I don’t have a massive budget. Please help!




Dear Letitia,

The moment people start to treat themselves better internally they automatically make healthier choices that lean into self-care. Some of the most common barriers to self-care are negative self-talk, feelings of unworthiness/guilt and a lack of healthy boundaries. You have the ability to choose how you think, feel and act in every moment and that does not cost you a thing.

‘What’s your self-talk or inner dialogue like and could it be better?’

So I want you to start off by thinking about what would need to change in your life if you made your self-care a priority? What’s your self-talk or inner dialogue like and could it be better? (If it could do with a boost, watch this).  Self-care is really a process and a practice that requires you to be in tune with your own needs and then to act on them.  In essence, it requires commitment and practice. The more you do it the better you feel, the better you feel the more you do it.

5 Steps to rocking practical self-care

You can deepen your self-care practice by recognising your mental health You can access free psychological counselling here. I also recommend downloading this free app (based on Cognitive Behavioural Therapy) which is incredibly helpful in tracking any anxiety, thinking patterns and overwhelming emotions.

  • Learn about your emotional needs and respect them (one on one therapy is incredible useful for this).
  • Listen to your body and nourishing its physical needs (i.e. a run in the park, healthier food choices or free exercise series off Youtube).
  • Look at the quality of your relationships (friends/family/partners) and determine whether they add to your life or if you need better boundaries. Watch this interview to learn more about developing healthy, loving and respectful relationships.
  • Become mindful of how much time you spend on social media and if need be do a digital detox.

Just remember, no-one has everything in order all the time so this isn’t about being perfect. It’s simply about being honest with yourself and seeing where you could be kinder to YOU.

Take care,

Athena Laz

You can follow Athena on Instagram here and see more of her work at Athenalaz.com.  You can also receive her free video course, designed to help you heal negative self-talk.   If you have a question for Athena e-mail  her here.

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