How to Chill Out on the Cheap

We all have times when we’re overwhelmed, stressed out, and anxious. We need to step off the treadmill and chill out. Sometimes we think that the only solutions to our churning emotions are expensive ones: A trip to the day spa, an all-inclusive spa vacation, a trip to the ski cabin in the woods, a cruise, or some other expensive getaway. At the very least, we often resort to retail therapy which may seem cheaper, but can quickly rise to the cost of a vacation. However, there are plenty of ways to relax, calm down, and chill out that aren’t expensive. (And many are even free.)

Quick disclaimer: I’m not a doctor and this isn’t medical advice designed for complex psychological issues. If your emotions are leading you to depression, uncontrolled anxiety, self-harm, or otherwise becoming unmanageable, you should contact a medical professional for help.

If you need to slow down and relax but you don’t have a lot of money to burn on a getaway, here are some ideas.

Put down the cell phone and computer

Unplugging is perhaps the best way to slow down in our always-connected world. When you disconnect, you reclaim your time and avoid a lot of the toxic social media and news that your phone feeds you. Practice leaving the phone behind when you go for a walk, and stop reaching for it whenever you have downtime. When waiting in line, practice enjoying the silence or people-watching. Learn to be comfortable in your head without all the digital distractions and toxins. And don’t feel compelled to respond immediately to every text or call. If you’re enjoying “you time” and it isn’t an emergency, deal with it later.

Read books

Books are a great way to slow down your mind and take you away from your problems for a little while. You can escape to a new world, meet new characters, learn some coping mechanisms from self-help, or read non-fiction to learn something new. Even a spine-tingling thriller or horror novel can be relaxing in the sense that it gives your brain something to do besides ruminate on stress. (Just maybe don’t read them right before bed!) Get your books from the library for free, or hit up used bookstores, friends, or thrift shops for cheap titles.

Go outside

Humans seem wired to spend time outside. More and more studies show the benefits of nature for our brains. Go for a hike or walk, play in the park, plant a garden, lay a blanket down in the grass and stare at the clouds, or just sit on the steps. The sunshine can boost your vitamin D levels which can help your mood, and it can help with your circadian rhythm, making sleep easier and better.

Try analog hobbies

Video games are great at taking your mind off of things, but if you want to slow down your brain and relax, try some analog hobbies for a change. Jigsaw puzzles, crosswords and other word or number puzzles, Lego (if you/your kids already have pieces or you can acquire them cheaply from a yard sale), coloring books, music, or crafts are all solid ideas.

Wander your city

If you can’t get away, try just wandering your city or town. Put your phone away and just wander the tourist district or downtown area. Window shop, try a mom-and-pop restaurant, check out any local attractions, or people watch on a bench in front of the capital. Even a day trip to a neighboring town can be a cheap little getaway.

Go analog occasionally

Analog activities slow our brains down and give us more time to think and settle into the experience. If you’re writing something like a journal, try handwriting it so you have more time to think about your words. Try listening to an album from start to finish instead of skipping around or playing just the one good song. Read paper books (or use a dedicated e-reader) instead of a phone with all its associated distractions. Send a sick friend an actual get-well card instead of firing off a text. It means a little more to the recipient. Think of ways to analog your life a bit when you need to slow down.

Watch free “chill out TV”

TV isn’t always great for calming the brain, but there is some good chill-out programming these days. If you have streaming, there are entire channels on services like Pluto or Tubi that are dedicated to fireplaces, nature and exotic destinations, aquariums, trains, etc. Even some of the paid streaming services offer such videos. You can also watch older programs via antenna, created when the world was a simpler, slower place. Of course, anything on PBS tends to be fairly relaxing, as well.

Meditate

I’ve recently discovered meditation apps and I love them. As someone who has tried to meditate over the years with little success, the boost I get from these apps is invaluable. Most have a free tier, or at least a good free trial so you can discover if the service is for you. If you’re able to meditate without assistance, it’s a great way to relax and turn your brain’s noise down a notch. The better you get at it, the better you become at calming yourself even when you’re not actively meditating. If you’re religious or spiritual, you can get many of the same benefits through prayer.

Exercise

I know you’re sick of hearing it, but exercise is great at helping you relax and deal with stress. It’s hard to motivate yourself to exercise when everything is in turmoil, but if you can force yourself to do it, you will benefit. It doesn’t have to be hard exercise, either. A quick walk around the block, or pushing your kid in the swing at the park will do it.

Eat slowly and enjoy it

When we’re strung out, we tend to eat quickly. This isn’t good for our digestive systems and it takes away an opportunity to relax. When it’s mealtime, eat slowly and savor your food, even if it’s just microwave pizza. Put the phone away so you focus on the food (and any people you’re eating with) and not any distractions.

Fix your sleep

Sleep is one of the first things to go in times of stress, but you need to get good sleep to deal effectively with your stressors. Keep a set bedtime and wake-up time, even on the weekends. Wind down without screens before bed, and limit/eliminate caffeine after lunchtime. Get outside so your body’s natural rhythm syncs with the daylight. Fix up your space so it’s sleep-friendly with no lights (especially those annoying standby lights on TVs and other electronics), good light-blocking curtains, and no screens. Try meditation to help you wind down, or maybe a sleep story from YouTube or one of the meditation apps. (Yes, bedtime stories are good for adults, too.) If you have real problems falling or staying asleep, see a sleep specialist for help.

Journal

Keeping a journal is a great way to chill out. You can dump all your worry and anger on the page and then walk away. It’s also a good way to work through problems or identify coping mechanisms. It can be simple, just words on a page, or you can give vent to your artistic side with illustrations or fancy lettering.

Spa at home

The spa day at home might be cliche, but it works. Buy a few good bath and body products and enjoy a nice long bath in your tub followed by some pampering. Have some good food ready, or perhaps splurge on a nice takeout meal. If you’re part of a couple, you can make it into a romantic evening, or just time to connect.

Eliminate the news

The news is terrible for relaxation. You don’t need whatever is going wrong in your life compounded by all the stuff going wrong in the world that you can do nothing about. Just let it go. Maybe you hit the headlines on a trusted website if you feel like you must, but otherwise, leave the TV news and social media off.

Play and socialize

When we’re strung out it’s tempting to go into hermit mode and stop talking to people. But we need others to help us cope. Call up some friends and plan a potluck dinner or game night. Pick a nice day and go walk the park together. Just find some way to engage with others and keep those relationships going. Bonus points if you can find a way to work some play into your time together. Playing (yes, even for adults), relaxes us and takes us away from our troubles for a little while. Whatever is terrible will still be terrible, even after a game of flag football in the park, but at least you escaped it for an hour or so with your friends.

Claim your time

Leave some free space in your schedule so you don’t have to run around nonstop. How? Learn to say no to things that aren’t important or meaningful. Set boundaries with others in your life (including kids) so they understand you aren’t available at the last minute, or for every little thing that crosses their minds. Delegate or outsource whatever you reasonably can. You don’t have to carve out whole days, but a free hour here or there can be something to treasure.

Do you have any other ideas for chilling out on the cheap? Please share them in the comments below!

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Jennifer Derrick

Jennifer Derrick is a freelance writer, novelist and children’s book author. When she’s not writing Jennifer enjoys running marathons, playing tennis, boardgames and reading pretty much everything she can get her hands on. You can learn more about Jennifer at: https://jenniferderrick.com/.