self-care

Ask the Readers: What Do You Do For Self-Care?

Ashley Jacobs — Tue, 03 Sep 2019 08:30:06 +0000

It's important to take good care of your mental, emotional, and physical health every day. That's where self-care habits and activities can help.

What do you do for self-care? How do you make sure that you practice self-care regularly? How has your life improved since you took up these self-care practices?

Tell us what you do for self-care and we'll enter you in a drawing to win a $20 Amazon Gift Card!

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Tell us what you do for self-care and we'll enter you in a drawing to win a $20 Amazon Gift Card!

This article is from Ashley Jacobs of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

6 Self-Care Rituals to Try When You Find Out You're Pregnant

Sarah Winfrey — Wed, 31 Oct 2018 08:00:11 +0000

Congratulations, you're pregnant! Even if this is exactly what you wanted, finding out you're pregnant can be stressful. After all, a new baby changes your life forever. You may need to rearrange your home, move, buy a new vehicle, and more. And even if you have all of that in place already, a new baby will completely transform your daily routine. Here's how to make room for these big changes and lower your stress at the same time. (See also: 8 Money Moves to Make When You Find Out You're Pregnant)

1. Assess your needs

Maybe you need more alone time. Maybe you need some time out with friends. Maybe you need to take regular naps, or meditate a few times each week. Take the time to figure out what you need. Think about your life, and write down what you think would help make your pregnancy more comfortable and how you can incorporate more of that into your routine. Then do it. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

2. Avoid Google

Pregnancy can be a time of high anxiety because you don't want to do anything that will hurt your baby. It comes with all sorts of new physical sensations and experiences. When something feels different, or you have a question, it's natural to want immediate resolution by finding the answer yourself.

The problem with the internet, though, is that you hear about a lot of worst-case scenarios, and you expose yourself to a lot of untested information. This can cause anything from annoyance to outright panic. Instead of going to Dr. Google, find a real doctor, midwife, or doula you can trust. When questions pop up, call them instead.

3. Get more rest

Due to hormonal changes, most women feel more tired than usual, especially during the early days of their pregnancy. Instead of pushing through this, take it as in indication of what your body needs: more rest. By prioritizing rest, you'll not only give your body the energy to grow a baby, but you'll also put yourself in the best possible place to be able to approach your pregnancy with a calm and clear mind. (See also: Treat Yourself With These 7 Free Self-Care Routines)

4. Find or create a calming space

Is there a place that instantly puts you at ease? This can be anywhere from your bedroom or garden, to the local library or the spa. Wherever this place is, spend as much time there as possible while you're pregnant. You can even create a cozy space by adding your favorite books, candles, and lots of warm blankets and pillows.

Even if you can't actually go to your peaceful place because of work or other daily responsibilities, take some time regularly to visualize yourself there. Visualization can be a powerful tool, and can change the way we perceive reality. While you may not reap all the benefits of actually being somewhere relaxing, you might find yourself less stressed. (See also: 5 Ways Self Care Can Actually Save You Money)

5. Take a hike

Exercise is always good for lowering stress, and it can be especially helpful when you're pregnant. Make sure that you consult your doctor about any exercise routines you haven't yet tried but, unless you're on bedrest, taking a walk is almost never a bad idea. And 30-60 minutes of walking each day can help release endorphins in your brain, which will make you feel happier, more relaxed, and able to tackle any challenges that come your way. (See also: 6 Simple Ways to Get More Exercise Without Working Out)

6. Take time to enjoy your pregnancy

If you're feeling nervous or your pregnancy has brought up a lot of unknowns about your future, it can be hard to feel anything but dread. Set aside some time each day to remember why being pregnant is worth whatever you're going through in the moment. Soon, you'll have a child to love and nurture, and you'll get to watch them grow up. You should also keep in mind that your body is doing something truly incredible while you're going about your day. You're creating a life inside your body. That's amazing. And there are women all over the world who have gone through it, and are going through it now — so you can find comfort in knowing you're not alone in this process.

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Signs You Need a Social Media Detox

Sarah Winfrey — Mon, 18 Jun 2018 09:00:24 +0000

Everyone's on social media these days. However, some of us take it more seriously than others. And some of us have to take it seriously, because our professional success relies heavily on staying connected. Then there are people who are on their accounts all the time, even when they're trying to do other things, like hang out with actual people. But are you one of those people whose obsessed with social media? How would you even know?

If you're worried about how much time you're wasting on various platforms, here are a few signs that it's time for a social media detox. (See also: 5 Ways Freelancers Can Promote Their Work Without Social Media)

1. You feel anxious when you're not scrolling

When you're not online, do you wish you were? Do you wonder what you're missing, hope that people aren't doing anything fun without you, or just feel anxious when you can't be on social media for a while? This anxiety can be a sign that you need to take a break. You should feel more anxious about missing your real life than you do about your online one. Separating from social media for a period of time can help you realize that the world doesn't end when you're not liking posts and battling trolls.

2. The photos you see upset you

Do you regularly see photos of other people's lives that make you feel sad or envious? Do you wish you had that kind of access to fancy homes, creativity, or style? If you're constantly comparing yourself to people online and feeling like you fall short, it may be time to unplug. Take the time to remember how good your own life is. (See also: How to Keep Social Media From Ruining Your Vacation)

3. You never put down your phone

Is your phone always in your hand or nearby, even when you're supposed to be working or having a real-life conversation? If you can't stop checking social media, it's time to put the phone down and walk away. Your online social life doesn't have to interfere with your real one. Delete some of the apps off your phone until they lose their hold over you.

4. You post about your life before you live it

When you're out living your life, do you stage photos specifically for social media? Are you spending a significant amount of time thinking of pithy statements to tweet? Do you think about what to post, or when, or how, even while you're in the middle of doing something fun or actively engaged in an activity? If you think about staging your life for Facebook or Instagram before you live it, it's time to put the phone in your pocket and enjoy what's in front of you. (See also: 10 Things to Stop Doing on Social Media by 30)

5. You check social media without thinking about it

What do you do when you're bored? Do you automatically go online, just to be sure you haven't missed anything? If your first line of defense against boredom to check your social media accounts, or the first thing you do while you're waiting, you may need to take a break and find other, more meaningful ways to spend your time. Set up other things to do when you would usually check your accounts mindlessly, and take back your time, and your life. (See also: 8 Ways Social Media Tricks You Into Spending More)

6. Social media interferes with your productivity

Are you online when you should be doing something important? Do work tasks get put off or not done at all because you're scrolling and tweeting instead? If social media is interfering with your productivity, or your to-do list never gets done because you're online, make some changes today. Delete your most addictive apps and download a few task management apps instead to keep you focused. (See also: Organize 8 Key Areas of Your Life With These 17 Smart Apps)

7. You make excuses to check in often

When you're out with friends or family, do you find yourself making excuses for checking your social accounts? Maybe you tell them that it's for work, or you go to the bathroom with your phone just so you can check your notifications. If social media has such a strong pull on your life that your loved ones are calling you out and you're making excuses to stay connected, then it's high time to disconnect.

8. You're disengaging from your real life

Do you choose to be online rather than go out with friends? Sure, we all need the occasional evening in, but if you are regularly choosing social media over your friends, or choosing not to go out because you're afraid you'll miss something online, it's time to think about a break. Social media can have a place in your life, but it shouldn't frequently take the place of real-life interactions. (See also: Are You Letting FOMO Ruin Your Finances?)

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Self-Care Rituals for the Newly Retired

Sarah Winfrey — Thu, 10 May 2018 08:00:15 +0000

You've done it. You're out of the rat race and you don't have to answer to the man anymore. In fact, you don't even have to get out of bed in the morning, unless you want to. While retirement can be a great thing, you should make the most of it and have a plan. Otherwise, you can end up feeling aimless, not sure what to do with yourself, or how to achieve your goals.

One of the best ways to invest your retirement is in taking care of yourself. After all, your first priority has probably been work for the last handful of decades, and time spent in between was most likely on family and other responsibilities. Now that you're retired, here are some things you can do to prioritize self-care in your Golden Years. (See also: 7 Retirement Splurges Worth Every Penny)

1. Make time for cardio

Even if exercise hasn't been a huge part of your life, it's time to start thinking about it now. You don't have to become the Hulk, either. Even 30 minutes a day walking on a treadmill while you watch your favorite show will be good for your heart and will give you the endorphins you need to feel good about yourself and where you're at in life. (See also: These At-Home Exercises Will Give You a Gym-Quality Workout for Free)

2. Prioritize relationships

When you're working all the time, it can be hard to make relationships a priority. If your time isn't your own, it's easy to intend to see your friends and family, but then come up with reasons why you can't get together. In fact, due to this vicious cycle, you can end up feeling lonely and frustrated by the time you retire.

Once you've retired, though, you can use that time to see your family and friends, even if you feel like you've neglected these relationships in the past. It's never too late to connect and to build the close bonds you've always wanted.

3. Schedule medical appointments

If you don't have any pressing health needs, it's easy to forget to take care of your body. However, regular physical checkups and testing can help you live longer and better, especially as you get older. If you've been putting off your physical for years, it's time to get one. Along similar lines, it's time to schedule your dental cleanings, eye exams, and any annual exams that you're supposed to have. Sure, these appointments aren't always fun, but taking care of them means taking care of you, and now is the perfect time to do that.

4. Read more books

Have you been trying to read more, but you haven't gotten around to it for years because you've been working full-time? Well, it's time to get back to it. Find those books you've been eyeing at the library or buy them in whatever form works best for you (paperback, hardback, ebook, large print, etc.) and schedule some time to dive in. (See also: 5 Easiest Ways to Score Free eBooks)

5. Keep your brain active

The more you keep your brain active, the better it will work for you as you get older. Get a puzzle book, take up Sudoku, or find word or logic puzzles online to solve. You can even learn a new language or go back and refresh your math skills. Use that brain to solve problems, or learn something new, and you may find that you're thinking clearer than you have in years. (See also: 25 Hobbies You Can Start for Under $10)

6. Embrace relaxation

Who has the time to relax when you're working and caring for your home and your family? It always seemed like there just weren't enough hours in the day to take time for yourself. Once you're retired, though, you have more free time at your disposal. Maybe you need to sit in a spa once a day, take regular bubble baths, write in a journal, or take a yoga class. You don't even have to spend money in order to get your mind and body in a more relaxed state. Do what makes you happy and puts your mind at ease. (See also: Treat Yourself With These 7 Free Self-Care Routines)

7. Practice meditation

By teaching yourself how and where to focus your attention, you learn how to decide what is and is not important to you. Even if you haven't done this before, it's a skill that can take you far. Spending a few minutes each day just breathing in and out can reduce your stress and center your mind. (See also: 6 Meditation Alternatives for People With Busy Minds)

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

14 Reasons to Celebrate Getting Older

Mikey Rox — Mon, 16 Apr 2018 08:00:07 +0000

I'll be the first to admit that I'm self-conscious about aging. Not so much the number (which is climbing to a hearty 37 years old this year) but rather that I can physically see the youth exiting my body as life experience replaces it. Getting older is a hard pill to swallow, but like everyone else, I have to do it, so why not look at the bright side, right? Thus, here are 14 reasons why blowing out one more birthday candle isn't such a bad thing.

1. You're more comfortable with yourself

Once you get over the hurdle of transitioning from a 20-something-looking 30-something into a full-fledged 40-looking 40-something, it starts to get easier. While I'm still anxious about aging, I'm not as worried about it as I used to be — like when I had five 25th birthdays because turning 30 was just too terrifying. Now I accept the process, plan a great birthday with someone I love, and have fun.

Superficiality aside, there are lots of other things that I'm more comfortable with now versus 10 years ago, like my personal and professional accomplishments, the relationships I have, my own autonomy, and having enough money to splurge on travel and nice dinners instead of bulk-buying ramen and cheap booze.

2. Retirement

If you've done what you can to set yourself up for a comfortable retirement, you can enter your golden years with excitement. Even if your finances aren't quite there yet, you can still make it work. You may not be able to travel the world like you planned, but things change and you'll find a way to make the most of what you've got. (See also: 7 Easiest Ways to Catch Up on Retirement Savings Later in Life)

Full retirement might not be what you want anyway, so part-time retirement may be more your speed. Basically, you'd have the freedom you've envisioned, but you'd fill some of that free time making money doing something you enjoy, like working part-time at a shop in town, driving for Lyft or Uber, or making crafts that you can sell on Etsy.

3. Discounts galore

Senior discounts are awesome, but before you even become an official senior, you'll start getting discounts on things like car insurance, which provides savings based on age and good driving records over time.

4. Your priorities change

What matters most changes as you get older and experience life's milestones, like getting married and having children. Neither of those things are in the cards for me — I did the former once, and that's enough — but my own priorities have changed based on what I would like for my future and how I plan to spend my money, like my mortgage, which is more important than the frivolous stuff on which I used to waste money.

5. Sex is better

Maybe it's because it takes more time in general to do the deed as you get older, but I've found sex to be much more passionate and meaningful in my 30s than it was in my 20s, and that's whether I'm in a relationship or not.

You also become more confident, and less tolerable of selfish partners, so as your standards go up, the sex you have just improves over time.

6. You learn to let the little things go

What mattered when I was younger — every. little. thing. — just doesn't anymore. I don't have the kind of time I did back then to worry about the trivial inconveniences. I brush it off and move on.

7. True friends reveal themselves

We go through a lot throughout our lives, and those crises will make or break friendships and other relationships. I used to think quantity mattered when it came to friends, but in the end, it's the quality of people with whom you surround yourself that will enrich your life.

At this stage, I'd rather have one committed person on the couch with me on a Friday night than pretend to enjoy the company of 20 acquaintances at a club, none of whom would be willing to give me a ride home if I needed it. (See also: 5 Friend Types That Can Hurt Your Finances)

8. Seeking the approval of others is a thing of the past

Do I care what people think about me? Yes. I would be lying if I said I didn't. But as I've gotten older, I care less about how they view me on the surface — how I dress, the way I look, the kind of car I drive — versus how they view my character. I've also accepted that I can't please everybody, so there's no point in trying.

Just do you and everything else will fall into place.

9. You don't have to do things you don't want to

I don't attend holidays or weddings or family vacations that I don't want to anymore. Life is too short to spend so much time (and money) being uncomfortable. Does this hurt other people's feelings? Perhaps. But there's a reason I'm saying no to these events. It's because it makes me feel uncomfortable, and I come first in terms of comfort.

10. You make more money (hopefully)

The older you get, the more experience you gain, and hopefully your paycheck continues to reflect that. Plus, you get to spend money on a home, children, and other things you always pictured spending money on as a typical "grown-up." (See also: How to Use Glassdoor to Earn More Money)

11. Food is better at parties

We barely ate at parties in my 20s, and if I did, it was bags of chips. But now, in my 30s, I attend parties with plates of hors d'oeuvres that hosts spend hours making. I'll take delicate crab puffs over stale chips any day.

12. You stress less about your physical appearance

I still worry about my physical appearance, and I'm in the gym trying to ward off pounds on a regular basis. But I've eased up on myself over the years, and now focus more on the health benefits of consistent sweat sessions, rather than having six- or eight-pack abs. (See also: 10 Ways to Age Well for $0)

13. You have a lifetime worth of memories and mementos

I have so many fond memories at age 36 and I feel like my life is just getting started. I'm looking forward to looking back on the memories 20 years from now. I hope I make myself proud.

14. Age truly is just a number

Once you reach a certain age, what is age anymore? Does 50 feel differently than 60? I'm not quite there yet, but I feel better physically, mentally, and emotionally now than I did when I turned 30, which makes me not as afraid to reach the next milestone birthday.

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This article is from Mikey Rox of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

How Getting More Sleep Helps Your Finances

Camilla Cheung — Wed, 21 Mar 2018 09:00:07 +0000

The American Academy of Sleep Medicine (AASM) recommends that adults ages 18-60 get at least seven hours of sleep every night, but a third of the population isn't meeting that minimum level of sleep. We've all heard that getting enough sleep every night is important to our health, but could it benefit our bottom line, too? Indeed it can. Here's how getting enough sleep can save you big bucks. (See also: 7 Ways to Boost Your Finances While You Sleep)

1. Fewer illnesses and medical expenses

In a 2014 study by the National Sleep Foundation, Americans who reported poor quality sleep also reported poor quality health, with 67 percent classifying their health as "poor" or "fair." Lack of sleep can affect your health in a vicious cycle. People who sleep less than the recommended seven hours each night are at higher risk for serious health issues, such as obesity and cardiovascular disease. It also makes you much more likely to catch a cold, as your immune system is weakened by lack of sleep.

Better overall health means fewer emergency room and doctor visits, fewer payments for medication to keep your health in check, and being able to avoid chronic health issues that can really put a dent in your savings. It also means you're less likely to miss days of work. So if you won't get better sleep for your health, do it for your wallet! (See also: How to Fall Asleep When You Can't)

2. Better decision-making

Sleep deprivation can have catastrophic results — human errors related to sleep deprivation contributed to the explosion of the Challenger shuttle in 1986, the nuclear explosion at Chernobyl power plant that same year, and other disastrous events. But even mundane daily decisions — some of which can really impact your finances — can also be affected by not enough sleep.

In a 2015 study, researchers at Washington State University demonstrated how inadequate sleep impaired participants' ability to adapt to changing circumstances, leading them to make errors in the laboratory task they were asked to complete. The lack of sleep prevented participants from incorporating ongoing feedback into their decision-making process.

In another study, funded by the Clinical Research Priority Program (CRPP) Sleep and Health of the University of Zurich, participants made progressively riskier decisions as they became more sleep deprived, such as making the decision to gamble a larger amount of money instead of receiving a set amount of less money without risk.

If you want to make sound, less risky decisions that take into account all of the information available, getting enough sleep is essential. (See also: 6 Ways to Get Prettier, Smarter, and Healthier While You Sleep)

3. Higher productivity

Getting enough sleep can have numerous positive effects on your productivity, according to the National Sleep Foundation. You have better working memory, so you'll be a faster learner. Enough sleep gives you faster response times and higher accuracy, as well, allowing you to make accurate decisions quickly. You'll also be less easily distracted and have better focus.

Overall, getting enough sleep enables you to work better and faster, which can translate into increased productivity and better time management at work and at home. (See also: 10 Time-Management Fails — and How to Fix Them)

4. Less temptation to consume junk food

Researchers from the University of South Carolina and Arizona State University found that sleeping as little as two hours less per night seriously slows down the body's metabolism. In addition to having detrimental effects on glucose metabolism, a study from Sweden found that lack of sleep also increases impulsiveness, feelings of hunger, and cravings. This creates a perfect storm wherein people are more likely to make impulse purchases of high-calorie, unhealthy foods.

Not only is this bad for your health, it also affects shopping habits and what you're spending on food. All those impulse junk food purchases can add up quickly, swelling both your grocery budget and your waistline.

5. Safer driving

I once knew a sleep-deprived new dad who drove his car right into a parked police vehicle. Needless to say, he was lucky to walk away with just a big ticket to pay. Sleep deprivation makes you more likely to get into a possibly tragic accident. According to the CDC, drowsy driving caused 72,000 crashes in 2013 and 800 deaths — all of which could have been prevented with more shut-eye.

Protect yourself and others by getting adequate sleep and avoiding driving when tired. The best way to prevent drowsy driving is by getting at least seven hours of sleep a night. Not only could you prevent a tragedy, you also protect yourself from higher insurance premiums, costly medical bills and repairs, and the potential of getting sued. (See also: 9 Ways Life Is Wonderful When You're a Good Driver)

Getting enough sleep can improve your life in many ways, including saving you money. To start sleeping better, start by practicing good sleep hygiene and making quality sleep a priority. You can also talk to your health provider about ways to improve the quality and duration of your sleep so your days are more productive and successful. (See also: Get Better Sleep With These 5 Great Sleep-Tracking Apps)

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This article is from Camilla Cheung of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

5 Creative Ways to Relieve Stress During Tax Season

Emily Guy Birken — Mon, 26 Feb 2018 09:00:06 +0000

Tax season is upon us, which means millions of Americans will be stressing out about filing their IRS forms correctly and whether they will receive a refund this year.

But just because getting ready for Tax Day can be emotionally taxing (see what I did there?) doesn't mean it has to be. In fact, you can find fun ways to de-stress while preparing your taxes and waiting on your refund check. Here are five ways to let off some steam this tax season. (See also: 6 Moves You Should Make Now for Your 2018 Taxes)

1. Have a tax-themed movie marathon

Watching movies is a time-honored way of getting out of your own head for a little while. If you choose comedies to watch, you'll reap even more stress-relief benefits as laughter releases neuropeptides that help fight stress and cause the body to release its own painkillers. Put that together and it's clear that a tax-themed comedy movie marathon could be just ticket to feeling less overwhelmed by tax season.

Can't think of any tax-themed comedies? There's a surprisingly large number of films that fit the bill:

Stranger Than Fiction features Will Farrell as a tax auditor who discovers that he is actually a fictional character in a famous author's book.

The Blues Brothers kick off their mission from the big man upstairs when they learn the orphanage where they were raised owes $5,000 in back taxes and will have to close if they can't pay the IRS.

Happy Gilmore begins with the title character's grandmother owing $270,000 in back taxes. High jinks ensue as Gilmore (played by Adam Sandler) realizes his ice hockey skills make him an excellent golfer.

The Producers shows what happens when a Broadway producer and his accountant realize they can keep all of their investors' money if they intentionally produce a flop. This tax fraud is a major problem when their flop turns out to be a smash hit.

2. Write a profane limerick about paying taxes

While simply shouting "You forking IRS buttheads!!" (or something a little more profane) each time you get frustrated filling out your 1040 form will certainly help you to relieve your tax-related stress, taking the time to really savor the profanities you'd like to spout about your annoyance can make this even more fun. Plus, expressing your feelings verbally allows you to blow off steam and release those feelings so they aren't stuck in your mind.

Limericks are traditionally both profane and funny, and you can challenge your friends to each come up with their own tax limericks. Whoever comes up with the funniest or most foul-mouthed poem wins.

3. Dance it out

There are a surprising number of tax-related songs out there, which means having a tax dance party would be brilliant way to dance your stress away. Not only does dancing get your heart rate up, which is an immediate mood booster, but cutting a rug to the following songs can remind you that tax woes are so universal that even famous musicians have to deal with them. (See also: These 7 Exercises Are Scientifically Proven to Increase Happiness)

"Taxman" by The Beatles
"Mo Money Mo Problems" by The Notorious B.I.G.
"Sunny Afternoon" by The Kinks
"Movin' Out" by Billy Joel
"Money" by Pink Floyd

4. Host a potluck

Socializing is an important part of reducing stress, and if you're worried about money because your tax bill is about to be due, hosting a potluck can be a great way to spend time with friends without emptying your wallet, or theirs. Each person can be assigned a dish, or bring desserts or beverages, and you can collectively commiserate over how you all wish you could stick it to The Man. (See also: Throw an Awesome Potluck Dinner With These 6 Easy Tricks)

5. Use extra IRS forms to make papier-mâché

Tax time is an ideal opportunity to get back in touch with your artistic side, and if you can use some of the infuriatingly complex tax forms to create your work of art, all the better. Creating a papier-mâché bowl or vase out of your excess IRS forms can feel immensely satisfying while also relieving your tax-related stress.

If it's been awhile since you last made papier-mâché, don't worry. It's easy! Gather together your excess IRS forms, as well as some extra newspaper or other scrap paper to make sure you have enough paper for your project. Find a large plastic bottle or other large base for your papier-mâché project. Tear or cut the paper into one-inch wide strips. Mix one part water to three parts white glue. Dip your paper strips in the glue mixture, and start layering those bad boys on your base, placing no more than four layers of paper at any spot.

Let it dry completely, pull the papier-mâché shell from the base, and start painting it however you like. Consider painting the words "I survived filing my taxes!" across it and making it as a keepsake of this year's tax season.

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This article is from Emily Guy Birken of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

7 Smart Ways to Invest in Your Health

Sarah Winfrey — Tue, 13 Feb 2018 09:30:08 +0000

If you invest in your health and live a healthy lifestyle, you could not only prevent diseases, but also save a ton of money along the way. However, investing in your health can feel daunting. Gym memberships can be expensive, healthy food feels like it costs an arm and a leg, and it's hard to know which investments will pay off and which ones will just suck your money down the drain. Here are some ways you can invest in your health without breaking the bank.

1. Comfortable running shoes

Get yourself fitted at a running store and buy the pair of shoes that fits best. If you really want to save, note the brand and the size you're looking for and check to see if it's cheaper online. Paying the store price is a good way to return the favor of the work they do sizing you, so check to see if they'll match the price you found online if it's cheaper.

Then set yourself a running goal and establish a regular routine. It costs nothing to run through your neighborhood or on the local high school track. Make it more fun by running with a buddy or joining a running meetup. (See also: The 5 Best Women’s Running Shoes)

If running isn’t your thing, try walking. Again, get yourself fitted for a proper pair of shoes and establish a regular routine several times a week. As your fitness improves, you can increase your distance. And walking is another activity that doesn’t have to cost a dime.

2. Incorporate exercise naturally

If don't have much time for workouts each day, find ways to incorporate little bits of exercise into things you already do. Take the stairs, park in the back of the lot, clean your house regularly — these adjustments add up and keep your body moving. It won't cost you a dime to park farther away or to take the stairs whenever possible, but it will cost you some time. It's still an investment that's absolutely worthwhile. (See also: 6 Apps That Pay You to Workout)

3. Walk or bike to work

If it's feasible for you, consider walking or biking to work (at least when it's warm enough to do so). This saves you money on gas and vehicle maintenance, and it also helps you get exercise in.

A bonus reason to walk or bike to work is so you can incorporate a time during the day when you can de-stress. Focus on what's in front of you, on the road and on your body, and the stress and strain of daily life will pass right by. (See also: 9 Ways Life Is Wonderful When You Swap Your Car for a Bike)

4. Buy seasonal produce

Produce can be expensive, especially if you occasionally let it sit too long in your fridge and it goes bad. Instead of buying whatever is in the store, though, try to buy veggies that are in-season in your area. Seasonal veggies are usually cheaper than imported ones, since there's less packing and transit involved in getting them to you. This also gives you a chance to try foods you don't always eat, which makes eating healthy interesting. (See also: 5 Offseason Foods That Are Destroying Your Grocery Budget)

5. Shop the frozen aisle for fruit and veggies

If you don't like what's available seasonally, or you live in a place where winters are long and there's not much growing around you, shop the frozen fruit and vegetable aisle. New flash freezing procedures allow this produce to keep most of its nutrients when frozen, so you won't have to skimp on taste or quality. You can even get convenient single-serving or single-meal packs that microwave quickly, so there's never an excuse to go without your veggies. (See also: 15 Veggie Noodle Dishes That Will Make You Forget About Pasta)

6. Purchase meat from local ranchers

Buying meat straight from the farmer is a practice that has grown in popularity over the last few years, to the point that it's available at weekend farmers markets in most major metropolitan areas. When you buy from a farmer, you can often choose the cuts of meat you want and how you want it packaged. If you're looking for organic and/or grass-fed meat, you can usually find that, too. Since you pay a single amount per pound, this is often cheaper than buying meat in the store, especially if you like steaks and roasts.

7. Get regular checkups

Going to the doctor is a pain. I get it. You can't always see the doctor right when you need to, and god knows those waiting rooms deliver on their name. But not going at all can mean missing some major health problems when they can still be easily treated or cured. Many health insurance plans cover preventive care completely, or at a higher rate than other treatments. It's important to see your doctor and dentist once a year, in order to make sure your health is solid. (See also: 10 Reasons an HSA Is Actually Worth Having)

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6 Free Self-Care Rituals to Get You Through a Long Winter

Christa Avampato — Fri, 02 Feb 2018 10:00:06 +0000

We're getting deeper into winter and further into the new year. Was taking better care of yourself one of your New Year's resolutions? While the snow is falling outside and you're wrapped up in a blanket inside, why not get in some self-care for $0? Here are six healthy routines that'll get you through a long winter season. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

1. Embrace the winter harvest

One of the best things about spring and summer is that the farmers markets come back to life with the fresh fruits and vegetables we love and crave. But don't let the winter blues hit your dinner plate. There is much to celebrate about the winter harvest, namely the incredible number of root vegetables that are satisfying, nutritious, and comforting. And they take almost no time to prep. One of my very favorite ways to put more color into my winter cooking is to chop up winter veggies that have been taking up space in my fridge or on the counter — carrots, beets, potatoes, etc. — coat with olive oil, salt, and pepper, and then pop them into a 400-degree oven for 30-45 minutes. You can also roast and mash them, or puree them into a soup. (See also: 20 Cheap and Easy Soup Recipes)

2. Moisturize, moisturize, moisturize

Dry winter air saps the moisture from your body. Drink plenty of water to keep your body hydrated. And for your skin, feel free to use up those body lotions, body creams, and hydrating hair masks you have to treat yourself to as many at-home spa days as you want. Also, crank up the humidifer to counteract the drying effects of your heater in your home. (See also: 9 DIY Beauty Masks Made From Food)

3. Meditate and reflect

With cold winter weather, take the time to meditate, relax, and reflect in the comfort of your home. Turn on some relaxing music, close your eyes, and take a few moments every day to focus on your breath, check in with your mind and body, and think about the goodness in your life and the goodness you want to manifest. Winter is an excellent time for planning brighter, sunnier days that will be here soon, so take advantage of this down time to nourish yourself without spending a dime. (See also: 6 Meditation Alternatives for People With Busy Minds)

4. Surround yourself with inspiring reads and tunes

The winter is a perfect time to get inspired and share that inspiration with others. You finally have the time to read that book or magazine that's been on your bookshelf forever, and to tell others about them. Whether it's fiction or nonfiction, make sure your reading material during these darker days is uplifting to combat the symptoms of Seasonal Affective Disorder (SAD). Do the same with the music or podcasts in your queue. (See also: 6 Podcasts for Travel Lovers)

5. Seek refuge in art

If you're going to be inside, there are few places better to be than in a museum. Surrounding yourself with beautiful images may even inspire you to create some art of your own, and that act of creation is guaranteed to boost your energy and sense of accomplishment. Going to a museum also gives you a chance to be surrounded by other art enthusiasts, and breaks that sense of isolation that you may feel during these chilly months. Many museums offer free entry, as well as free or discounted events and workshops during the winter months. (See also: How to Visit Museums for Free)

6. Snooze

Do you find that this winter weather makes you feel a little sleepier than you are at other times of the year? Don't fight it. Listen to your body. Give your body and mind the rest it's asking you to take. It's completely natural for us to want more sleep with the fewer hours of daylight. Nature settles in for a long winter's nap during these months, and we should feel free and empowered to follow that lead. (See also: Get Better Sleep With These 5 Great Sleep-Tracking Apps)

Winter can leave us wishing for warmer days. Rest assured, those days will be here soon enough. Winter is the perfect time for restoring ourselves phsyically, mentally, and emotionally so that when spring arrives, we will be ready to meet it with a fresh face and a fresh perspective.

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14 Affordable Ways to Relieve Back Pain

Carrie Kirby — Thu, 11 Jan 2018 09:00:10 +0000

Spinal fusion surgery for lower back pain can cost more than $100,000, according to Healthcare Bluebook. Many people might consider that a worthwhile price to pay for a pain-free life. But according to Johns Hopkins School of Medicine, only 5 percent of back pain patients are good candidates for surgery. And even among those who are, surgery doesn't always work.

Another approach to easing a chronically aching back is opioid painkillers. But they come with their own risks, namely, the chance that the patient becomes dependent on, and later addicted to them. Drug overdose is now the leading cause of accidental deaths for adults in America, with more than 20,000 people dying in 2015 alone from overdoses of prescription painkillers.

In her book, Crooked: Outwitting the Back Pain Industry and Getting on the Road to Recovery, investigative journalist Cathryn Jakobson Ramin chronicles her six-year investigation seeking answers for her persistent back pain. She started out believing she needed surgery, then ended up trying a controversial, heavily-advertised laser treatment, which didn't provide lasting relief.

Through her research, she learned that the patients who achieve the most relief are usually those who take an active part in their own recovery, easing pain through various exercise protocols or through rehab programs that combine psychological treatment with intensive exercise.

One surprising thing that Ramin learned is that it's often necessary to push through pain, ideally under the watchful eye of a qualified trainer or therapist. In fact, one cause of disability for many patients is not the pain itself, but the fear that too much movement will cause more pain, she learned. One renowned rehab expert, Ramin wrote, made his patients do "exercises that were performed under supervision, at a prescribed dose, without dwelling on associated discomfort."

Ramin isn't alone. Many medical authorities, alarmed by the opioid crisis and disheartened by the limits of invasive surgery, are recommending conservative treatments for lower back pain. Fortunately, many of these treatments are quite affordable, especially when compared to a $100,000 surgery.

1. A heating pad

This may seem old fashioned, but "superficial heat" is the first item on the American College of Physicians' (ACP) 2017 list of recommendations for treating low back pain. It's not that applying heat is expected to cure what's wrong with your back. It's that, as the guidelines state, "most patients with acute or subacute low back pain improve over time regardless of treatment."

Using a heating pad is mostly about feeling more comfortable while your body heals itself. For a one-time investment of just $10 to $50, it's worth a try.

2. Massage

Often back pain is caused by a muscle strain or muscle spasm, which may be eased by a visit to a massage therapist. At a cost of $50 to $150 a session, it's worth trying even if it doesn't work, because it usually feels good and helps you relax.

3. Acupuncture

Although the ACP calls the currently available evidence "low to moderate quality," according to National Center for Complementary and Integrative Health (NCCIH), results from a number of studies suggest that acupuncture may help ease chronic low-back pain. Routine visits cost $50 to $100, and Consumer Reports found that the average back pain patient spends $200 for a full course of treatment.

4. Chiropractic care

The most familiar chiropractic treatment is spinal manipulation. Although the ACP says the evidence that it works is "low quality," spinal manipulation is nevertheless among the top recommendations for back pain by the physicians' group.

However, one spine surgeon told me he recommends that instead of getting a spinal manipulation, you ask the chiropractor for soft tissue therapy such as active release — which is similar to a deep tissue massage.

Consumer Reports pegs the cost of seeing a chiropractor as similar to acupuncture — about $200 for a course of treatment. However, unlike acupuncture, many health plans cover a portion of the cost for chiropractic care.

5. Ibuprofen

The ACP recommends "nonsteroidal anti-inflammatory drugs" such as Advil. Doctors say it's important not to just pop an ibuprofen now and then, when the pain flares up, but to follow a regular regimen for the prescribed time, in order to quell the inflammation that may be causing the pain. At about $10 per bottle of 200 mg pills, this is a very affordable treatment.

6. Muscle relaxants

Some doctors prescribe a muscle relaxant for a short period, if your back pain is caused by muscle spasms. If so, the cost is generally limited to your insurance copay. If you have to pay full price, most prescriptions run from $10 to $200.

7. Rehabilitation programs

In Crooked, Ramin tried several programs that lasted for several weeks, with five sessions each week packed with supervised strengthening exercises, group therapy, and more. Working with highly trained professionals for weeks on end is not exactly cheap, though. The cost of a chronic pain rehab program can run you tens of thousands of dollars. But it costs significantly less than most back surgeries.

Unfortunately, it may be more difficult to get insurance companies to cover the full cost of the pain program than it would be to get them to cover surgery. And taking weeks off work to go through the program would be a financial strain for many people as well.

8. Tai chi

One study found that 75 percent of back pain patients showed improvement after a 10-week tai chi program. Considering that many tai chi groups are free to join, and that organized classes are available for as little as $10 a session, this is a very affordable treatment option.

9. Yoga

Not just any yoga class is recommended for back pain patients. In fact, some of the experts interviewed in Ramin's book warned that certain yoga positions can make back problems worse and should be avoided. She learned that Iyengar, a style that requires lengthy teacher training, has been shown to help people with back problems. Such yoga classes are advertised for as little as $14 a session, and yoga DVDs and online videos are also available. (See also: 8 Stress Relief Items You Need in Your Life That Are Under $20)

10. Osteopathy

Some patients report relief after visiting an osteopath, who performs manual adjustments similar to — but not identical to — what chiropractors do. One doctor of osteopathy explained to me that her discipline often blames an out-of-place or frozen sacrum (bottom vertebra) for back pain. She said she has been able to eliminate pain for most patients by gently repositioning this bone. Visits with an osteopath may be covered by insurance.

11. Exercise with a trainer

Of all the treatments she tried, the one Ramin found the most relief from was regular workouts with coaches recommended by back pain experts. A large portion of back pain is caused by weak muscles in the core area, such as abdominals and back muscles, and these trainers can help pinpoint which muscles need strengthening, and teach the exercises needed to get the job done.

Working with an expert trainer can help a patient maintain good form, because, Ramin learned, it's all too easy to let muscle groups that are already strong do the movement and let the weaker muscles continue to loaf. You might pay $100 or more an hour for an expert trainer, making it not exactly inexpensive — but many find the relief worth the cost.

12. Independent exercise

If you can't afford to work with an expert trainer, or you can only afford to work with one for a short period, you can find videos online to help you maintain those back-supporting muscles long-term. Ramin found a series of exercises known as the McGill Big Three so helpful that she links to them on her site and has taught them to strangers in airports. (See also: 10 Easy Back Exercises That Will Help Eliminate Pain)

13. Maintain a healthy weight

Ask any pregnant woman, and you'll learn that carrying extra weight in the midsection puts a strain on the lower back. It may not be easy, but doctors say that getting rid of belly fat is a reliable and affordable way to ease lower back pain. (See also: 5 Easy Ways to Take Better Care of Your Back)

14. Change positions often

Many of us realize that we are causing our own back pain by poor posture at work. An expensive approach to this problem is to buy specialized office equipment, such as standing desks and ergonomic chairs.

A cheaper approach is to avoid sitting at your desk for eight hours straight every day. Instead of texting or emailing a colleague, walk across the office to talk to them in person. Have walking meetings as if you're a character in an Aaron Sorkin drama. Stand up and stretch during boring conference calls. If you work from home (like I do), move to different furniture and positions throughout the day. And for goodness sake, just say no to extra hours as an everyday thing. Scoring points at work is not worth ruining your health.

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This article is from Carrie Kirby of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

9 Easy Ways to Turn a Terrible Day Around

Kentin Waits — Thu, 14 Dec 2017 09:01:08 +0000

Ever have one of those days when it seems like the world is against you? A day when traffic is so thick that you consider leaving your car behind and starting a new life in the woods? A day when work is so stressful that retail therapy seems like the only solution? I get it. Bad days happen. But they don't have to last the whole day. Here are nine easy (and cheap) ways to turn things around.

1. Begin again

Hey, if a reboot is good enough for computers and smartphones, it's good enough for people. If your day starts out terribly (and if you have the luxury), take an hourlong nap and start the day over. You just may wake up with a fresh attitude and less stress.

2. List what's going right

You've got to ac-cen-tuate the positive. There's some wisdom in that old Johnny Mercer tune. Terrible days are seldom completely terrible. Shift your attitude by listing what's going right — no matter how minor. Didn't get a ticket on the way to the office? Sounds like a win to me. Have a steaming cup of coffee in your hand? Kids are safely in school? Gold stars for everybody!

3. Trim your obligations

Often, terrible days have nothing to do with what's happening in the moment and everything to do with anticipating later obligations. If you're overwhelmed, trim your list of to-do's and reclaim your day.

4. Go screen-free

What makes terrible day worse? An endless stream of news, emails, phone calls, and texts. If you can get away with it and not lose your job or freak out your family, power down for a few hours. Silence can be rejuvenating. (See also: 10 Important Reasons You Need to Cut Back on Screen Time)

5. Vary the venue

If your day is getting you down, change the scenery. Duck out of the office and work from a coffee shop, go for a drive, or simply step outside for some fresh air and sunshine. New views and fresh faces can make a world of difference.

6. Move

Exercise helps the body release endorphins. These natural mood enhancers may not turn your day around all by themselves, but they can give you the mental clarity necessary to stay positive and manage anxiety. If your day is heading south, go speed-walking, take a spin class, or go for a swim. (See also: 10 Surprising, Non-Physical Benefits of Exercise)

7. Perform a random act of kindness

Get out of your own head by performing a random act of kindness. Even the smallest good deed (paying the toll for the car behind you, leaving an extra generous tip, or sending a "thinking of you" card to a friend or relative) can produce a little bit of mental magic and turn a bad day good. (See also: 7 Amazing Ways to Pay It Forward for Under $10)

8. Practice gratitude

Making a terrible day tolerable takes a shift in perspective. By practicing gratitude regularly, we get in the habit of seeing the positives all around us — even during moments of high-anxiety. Start by listing things you're thankful for in a gratitude journal. Keep it handy for quick reference and inspiration during those down days. (See also: 7 Ways a Mindfulness Journal Can Fix Your Life)

9. Hug it out

That's right — hugging can be healing. According to Tiffany Field, director of the Touch Research Institute at the Miami School of Medicine, friendly human touch stimulates the vagus nerve and helps release oxytocin, a powerful hormone that reduces pain and improves your mood. If you're having a terrible day, literally embrace those nearest and dearest to your heart.

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6 Self-Care Gifts to Give Yourself This Holiday Season

Christa Avampato — Mon, 27 Nov 2017 09:30:10 +0000

It's the holiday season, and while you might be busy buying gifts for others, you should also carve out some time (and maybe some goodies) for yourself, too. Self-care should be a priority for you, and it doesn't even have to cost you anything. Here are six ways to take good care of yourself so that you're able to take care of others during the most wonderful time of the year. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

1. A better night's sleep

A good night's sleep gives you a strong start to the day, and while there are loads of pricey high-tech sleep gadgets, there are plenty of inexpensive, yet luxurious ways to ease you into slumber, too. Cozy pajamas, a fluffy robe, toasty slippers, and a weighted blanket, are just a few budget-friendly gifts that you totally deserve.

You can also spritz your pillows with homemade lavender water. Just add 10 drops of lavender essential oil to two ounces of water in a small spray bottle. Ask Alexa, or other home device to play nature sounds for you, or download one of the many free apps on your phone that has soothing sounds to lull you to sleep. (See also: 9 Frugal Gifts for the Person Who Needs a Nap)

2. Coffee and other warm beverages

Grabbing a no-frills coffee at a cafe, to say nothing of a fancier drink, costs much more than buying gourmet grounds to brew at home. That also goes for tea, hot chocolate, hot apple cider, and any other warm winter drink. And what's better than grabbing a hot cup of your favorite drink and curling up in front of the fire or classic holiday movie? During this magical time of year, there are plenty of options for gourmet coffee to buy and make at home for pennies on the dollar of what you'd pay at a restaurant or coffee shop. (See also: Here's How Rich You'd Be if You Stopped Drinking Expensive Coffee)

3. Time outdoors

Even though the temperatures are dropping, getting some fresh air helps reduce stress, and provide an energy boost. Bundle up and go for a walk before work, at lunch, or on your way home. It doesn't have to be for a set amount of time, either. Just go until you feel like you're ready to head back inside. And any time spent out in nature won't cost you a thing. (See also: 6 Outdoor Adventures That Don't Cost a Dime)

4. The gift of giving

Many organizations are having special volunteer events to prepare Christmas baskets, wrap presents for kids, and perform numerous other services for those who need our help. Put aside some time or a bit of your holiday budget to give back. I have some relatives who prefer to receive donations to their favorite charities in lieu of Christmas gifts, and I'm always happy to oblige. The feeling you get from helping those less fortunate is better than most tangible gifts you will ever receive. (See also: 8 Charities You Can Trust With Your Holiday Donations)

5. Plenty of healthy foods

Those holiday parties and traditional meals are coming. In these weeks leading up to them, do a little pretox with plenty of fruits and vegetables, healthy fats, and lean proteins. One friend of mine takes "pretox" so seriously that she goes vegan before the holidays are in full swing. She finds that she loses a little bit of weight before the holidays and then can enjoy all of her favorite foods without feeling guilty. Pack your meals with healthy ingredients and reap the benefits of enjoying a well-balanced diet, at least until the candy canes get handed out. (See also: 13 Fantastic Lettuce-Free Salads)

6. A motivated new year

In the past, I've made long lists of things I was resolved to do in the new year. This year, I chose one big goal — to get my novel published — and I focused my creative energy to make that happen. With that success of a focused goal for this year, I've started to think about the one thing I'd like to accomplish for 2018. I'm using these last months of the year to form a plan one small piece at a time.

Focusing your time on setting goals for the new year will keep you in a hopeful, positive mindset to end the current year with. And it costs you absolutely nothing to motivate yourself!

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Stuck at the Airport? Relax With These 14 Easy Self-Care Tricks

Max Wong — Thu, 09 Nov 2017 08:30:17 +0000

You're stuck at the airport. You're stressed. You're worried about being late to your destination. You're tired. What can you do to chill out on the spot?

Luckily, you can make self-care your top priority wherever you are. You don't need a yoga mat, a dark room, and tons of lit candles around you in order to remain relaxed. Just follow these tips and you'll keep stress from ruining your trip. (See also: 7 Ways to Stay Calm in Stressful Moments)

1. Breathe deeply

Even if you're stuck standing in line with a pile of luggage, you still have enough room to take a deep breath. In addition to easing anxiety, deep breathing stabilizes blood pressure, and slows the heartbeat.

One of the fundamentals of yoga (which was created as a method of relaxing the mind for meditation) is abdominal breathing, or diaphragmatic breathing. If you have never stepped inside of a yoga studio, don't fret. There are apps for this. Breathe is a default breathing app for the Apple watch and iPhone, but Universal Breathing and Breathing Zone also have many fans. (See also: 14 Smartphone Apps That Make Self-Care a Snap)

2. Meditate

If you're already in the habit of breathing deeply, you might as well work on your meditation skills, too. Although relaxation is not actually the goal of meditation, it's often a happy side effect of the practice, along with reduced stress, lower blood pressure, and better circulation. Really, the goal of meditation is to stay in the present moment. There are many types of meditation, so choose one that feels comfortable to you.

3. Wash your hands

Actually, washing any part of your body in warm water will calm your nerves and muscles. But washing your hands with soap has the added benefit of killing germs that can make you sick. Planes, with their recycled air and filthy buttons, are flying disease factories.

4. Eat a healthy snack

Airports are of full of junk food. A sugary snack might provide a quick pick-me-up, but the resulting sugar crash will not improve your mood. Seek out fresh, raw fruits, veggies, and proteins from the newsstand or sandwich shop in your terminal. (See also: Eat These 6 Foods to Stay Healthy While Traveling)

5. Fidget

Knit. Twirl your fidget spinner. Try to peel an orange in one long spiral-shaped piece. Try your hand at tying nautical knots with a loose string on your coat. Lace your shoes in new and dramatic ways. Busy fingers will quiet a busy mind.

6. Clean out your purse or your inbox

Yeah, you should have done this before you left home, but now is the perfect time to remove all the old gum wrappers, random pen caps, and other assorted junk that is literally weighing you down from your bag.

And once you're done with that, head over to your inbox and start deleting. Seeing that unread number go down within minutes will put your mind at ease, leaving your digital space much tidier. (See also: 5 Easy Ways to Declutter Your Digital Life)

7. Move around

If the idea of doing stretches on the airport carpet grosses you out, there are many modified yoga poses, and other quick workouts you can do from the comfort (or discomfort) of your seat at the airport or even on the plane. Even a short lap around the terminal can put more pep in your step. (See also: 10 No-Sweat Workouts Perfect for the Workplace)

8. Imagine paradise

You might be on a layover from hell, but you can use creative visualization to take a fabulous vacation inside your head. Imagine yourself at your dream location. What are you doing? What music is playing in the background? What are you wearing? What delicious things are you going to order for dinner? Who are you traveling with? Since it's all in your head, nothing is too outrageous or silly.

In addition to stress relief, creative visualization in a powerful training tool for your mind. It can help you solve problems by getting you to think outside of the box. There's a reason why everyone from professional athletes to artists use this brain hack to reach their goals. It works.

9. Laugh out loud

Laughter is the best medicine. OK, maybe not the best, compared to actual medicine. But it's certainly one of the best free ways to manage stress. So watch a funny movie, trade jokes with the person sitting next to you, or simply think of your most hilarious memory. Even if you can't release a giggle, the simple act of smiling can reduce stress.

10. Do a little journaling

Yes, keeping a gratitude journal does sound like something that your new-age aunt would recommend. But Auntie is right! A study out of Stanford University found that keeping a gratitude journal can reduce stress by 27 percent. Research subjects at Yale reported that that a keeping a gratitude journal resulted in higher alertness, determination, and energy. So put pen to paper and record all the reasons your life is good.

11. Unplug

Study after study has shown that unplugging from the phone and other devices is a quick way to reboot the brain. Hyper-connectivity takes a toll on people, psychologically and physically. Also, light-emitting devices like smartphones, e-readers, and tablets have been shown to negatively affect circadian timing. If you are trying to use your flying time to get some rest or combat jet lag, avoid looking at your devices before you go to sleep. (See also: How to Fall Asleep When You Can't)

12. Hug your loved ones

Hugging releases oxytocin, a stress-busting hormone, into the bloodstream. In addition to lowering blood pressure and anxiety, getting hugged improves pain tolerance, and boosts immunity. In a 2014 study, researchers from Carnegie Mellon University found that hugging protects people who are under stress from the increased risk of colds.

But hugging doesn't just help humans feel better. If you are traveling with an animal, petting has been shown to give similar benefits to both the person giving the pets and the animal receiving the pets. (See also: 23 Tips for Traveling With Pets)

13. Call a friend

Loneliness is a killer. If you are feeling disconnected, call someone, even if it's just to say hello. They will most likely be delighted to hear from you, and you'll kill some time while the two of you catch up. If none of your friends are available to chat, give your parents a call. Your mother would love for you to call her more often anyway.

14. Take a nap

This seems obvious. However, many people are afraid to nap at airports for security and scheduling reasons. As someone who sleeps in airports, and as a money and time saver, here is my three-step solution:

Secure your luggage.
To avoid oversleeping, set an alarm clock.
Write "Please wake me up at (insert time)" on sticky notes and stick those to yourself.

Now that you have my top-secret airport-sleeping trick, please go rest. You deserve it.

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This article is from Max Wong of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

8 Ways to Actually Relax Over the Holidays

Sarah Winfrey — Thu, 02 Nov 2017 08:00:09 +0000

It's almost that time of year again. You know, the most wonderful time of year. Or, if you're like me, the time when you feel like you run a marathon for months and never, ever stop.

During the holiday season, it's especially important to find a way to take a breather. After all, you want to remember these days as some of the best, right? And what better way to do that than to cut the crazy, and find a way to really relax and enjoy yourself?

1. Take a breath

No, you don't have to take up meditation. But even stopping for two or three breaths when you start to feel stressed can help you recenter. I know someone who goes so far as to set alarms on her exercise tracker every two or three hours. When her wrist buzzes, she finds a place where she can take a few deep breaths. She swears it makes her healthier and happier. (See also: 7 Ways to Stay Calm in Stressful Moments)

2. Plan fewer activities

There are a million things to do over the holiday season. If you try to do them all, though, you'll discover that they stop being fun and become stressful instead. So pick a few things, maybe the ones you're most excited about or the ones you think your family will love, and do only those. If you want to do something more, there's always next year. Limiting the number of things you commit to will reduce your stress.

3. Schedule intimate gatherings

When you really want to talk to someone, there's no better way to achieve that than to plan a small, intimate holiday get-together, rather than a huge bustling party. Have a few interesting people over, offer some simple refreshments, and really get to know the people in your life. It's so much less stressful than planning a huge party! You can even do this several times, with different people, if you have a lot of friends you'd like to entertain this season.

4. Play music

Whether you love traditional holiday music or not, it's likely you can find something that is both in the holiday spirit and that reduces your stress levels. You may not want to keep it on all the time, but finding a way to incorporate holiday music into your daily life should not only get you a little more into the holiday spirit, but can also help you feel more relaxed and excited about the season. (See also: How to Choose the Best Streaming Music Service for You)

5. Shop early

Buying your holiday gifts late can be incredibly stressful. The lines are longer, there are more people to contend with, and popular gifts can be harder to find. While it takes a bit of planning and some storage space, shopping early helps you avoid all of these hectic moments. Even if you love the rush of last-minute holiday gift-buying, you can plan your lists now and buy some items that might be impossible to find later. (See also: 10 Reasons You Should Start Your Holiday Shopping Now)

6. Take some time off

Depending on your job, taking time off right around the holidays can be almost impossible. But if you have the vacation days, it's worth taking a few sometime during the season to make time to chill. If nothing else, use a couple of vacation days just to get stuff done. That way, you don't have to fit everything in around work and the rest of your hectic holiday schedule.

7. Make time to exercise

When you're running around like crazy, fitting in exercise can feel like just one more difficult thing you have to do. Since exercise reduces stress, though, it may be one of the most important things that you do this holiday season. You don't have to find time for a killer gym workout, either. A 20-30 minute walk, even on a treadmill, will do you good. Make exercise a habit during the holidays, and beat some of the stress that comes with the season.

8. Get outside

Unfortunately, one of the most stressful times of the year goes hand in hand with one of the darkest times of the year. This is important because time spent out in natural light helps the body produce vitamin D, which is key to helping us deal with stress. Whenever possible, spend a few minutes each day outside. If you can't stand the cold, take some vitamin D supplements so your body has what it needs to be able to battle stress.

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread:

14 Smartphone Apps That Make Self-Care a Snap

Sarah Winfrey — Tue, 17 Oct 2017 08:00:07 +0000

Who has time for self-care these days? Whether our days are full of work or caring for family members, it's legitimately hard to find the time to prioritize our most basic needs. And while constant smartphone use is not known for being a healthy habit, our phones can make self-care a whole lot easier. Here are some apps that can help you unwind and take better care of your body throughout your busy day. (See also: 9 Simple Acts of Self-Care for the Sandwich Generation)

1. MyFitnessPal

MyFitnessPal is one of the best food/exercise/hydration tracker apps out there. It has a massive food database to input your meals, and you can also add your own recipes and nutrition info. The app also helps you set goals for better rest, water intake, and weight loss. The best part, though, is that you can connect with friends to set up challenges or keep each other accountable. (See also: 6 Apps That Pay You to Workout)

2. Yoga Studio

Not up for leaving the house, but still need to fit in a workout? Use Yoga Studio to get your sweat on. You can pick your level and the length of the class, or choose a class by instructor. The videos are beautiful and simple, and the app offers a free two-week trial to test before you buy. (See also: 5 Things Yoga Can Teach You About Money)

3. Headspace

Headspace is one of the most popular guided meditation apps out there. This will teach you how to meditate effectively. Headspace is designed for all levels of meditators, so you can use it and benefit from it even if you've never done it before. (See also: 6 Ways Meditation Can Make You a Money Master)

4. Calm

Calm is another meditation app, but this one is specifically designed to help you decrease your anxiety and get better sleep. Follow guided meditations, learn to focus on your breathing, and you should feel better and rest easier.

5. Insight Timer

Insight Timer is a free meditation app, although unlike Headspace, it is designed more for those who have meditated before. Follow guided meditations, track your progress, and meditate alone or with groups. (See also: Treat Yourself With These 7 Free Self-Care Routines)

6. Breathing Zone

This app helps you slow and control the pace of your breathing for mindful meditation. Breathing Zone offers a simple graphic that you can breathe along with to help you visualize the breaths leaving and entering your body. The app also analyzes your breathing rate, so you can see where you start and where you finish. (See also: You Might Be Breathing Wrong — Here's What You Should Do Instead)

7. Acupressure: Heal Yourself

If you are stressed, anxious, or not sleeping well, acupressure may be able to help. The Heal Yourself app shows you the different pressure points that you can massage, and how to do it right. (See also: 5 Ways Self Care Can Actually Save You Money)

8. Start Stretching

Start Stretching is another great how-to app for deep relaxation. If you are feeling tight, or that something isn't right in your body, stretching can instantly help you feel better. You will learn stretches associated with specific muscle groups and types of pain with this app. (See also: 10 Easy Ways to Work Stretching Into Your Daily Routine)

9. SleepBot

SleepBot is marketed as an alarm, but it actually tracks your sleep for you so it can wake you at the best time, based on your sleep cycles. It also tracks your sleep debt (how short you are on sleep) and will note or record any sounds above a certain level, so you can determine if you are snoring or talking in your sleep. (See also: Get Better Sleep With These 5 Great Sleep-Tracking Apps)

10. Sleep Cycle

Sleep Cycle is similar to SleepBot, though it doesn't track sleep debt or record sounds. It does, however, offer more in-depth charts of your sleep patterns. Try them both and see what works best for you.

11. Relax Melodies

If you struggle to fall asleep, Relax Melodies can help. It offers all sorts of different sounds that you can play individually or combine into a set of sounds that will help you sleep. Choose everything from rain forest sounds to a binaural beat, and play your mix alongside a guided meditation. You can set a timer, too, so your mix doesn't play all night. (See also: The 5 Best White Noise Machines)

12. Lumosity

Lumosity is free to start, and it exercises and trains your brain so it can function at a higher level. It takes your baseline, then offers you games and exercises to help your mind work better. As you go on in the program, some of the exercises do come with an extra cost. The designers work with scientists to make sure you are getting the best brain training out there to keep you mentally sharp into your golden years.

13. Gratitude Journal

Gratitude Journal provides a place to note five things a day that you are grateful for. Since being grateful is supposed to make us happier and healthier, this app can help us achieve those goals. It's easy to use and lets you go back to see what you've been grateful for in the past, too. (See also: 7 Ways a Mindfulness Journal Can Fix Your Life)

14. Happify

Happify provides you with games and activities to help you learn to control your thoughts and feelings, based on scientific research. This is called building resilience, and is key to feeling confident, competent, and in control of your life. You learn your initial happiness score, then participate in activities designed to raise that. You can track your happiness over time and learn what helps and what doesn't. (See also: 8 Stress Relief Items You Need in Your Life That Are Under $20)

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This article is from Sarah Winfrey of Wise Bread, an award-winning personal finance and credit card comparison website. Read more great articles from Wise Bread: