3 self-care techniques that cost nothing · Pavitra Gurumurthi Transition Mentor
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3 self-care techniques that cost nothing

self care that costs nothing

3 self-care techniques that cost nothing

When was the last time you focused on your needs?

What does self-care mean to you?
Self-care is usually the last thing on your list of never-ending tasks.


When going through a transition of any kind (whether it is grieving the loss of a loved one, moving to a new country, starting/ending a relationship, new job, adopting a new way of living etc) YOU are usually the last thing on your mind.

You may say, ‘but getting through my list of tasks and helping others brings me peace of mind’.

Not if your needs are not on top of that list.
And it is not called being selfish, it is about self-preservation.
In order for you to be successful in gaining peace of mind during your transition, you need to be able to function properly.

This does not include you surviving on adrenaline.
Adrenaline can only take you so far.

Do you really enjoy the feeling of burnout when things finally calm down?
And how do you determine the time frame for when things will calm down?

Here are 3 simple quick self-care techniques that can help calm your nerves, stay grounded, ease anxiety and even get you through that task list quicker than you can imagine.

And it costs no money, time or energy.


So you don’t like to meditate?
You have tried it but you do not have the patience or time for it.

Not a problem!

Do you breathe? Yes, you do.
You have no choice.

Next time you find yourself overwhelmed, stop what you are doing and

  1. Count to 4 as you breathe in
  2. Count to 8 as you breathe out
  3. Do it 3 times

Ah, yes! Count slowly.

That’s it.

The deeper and slower you breathe, the safer you will feel.


You do nothing but listen to people’s judgement, opinions, suggestions of what you should and shouldn’t do.

You are exhausted.

To add to that, you spend every waking minute of your life listening to the critical voices in your head constantly nagging you, telling you off and intently pushing you down an abysmal pit.

You give up.

I understand. But I promise what I ask of you will involve none of the above.

No matter where you are, close your eyes if you must, but only for a minute and try to listen to the sound of nature.

I feel your resistance.

But I live in the city! All I hear are cars, buses, trains and construction works!

  1. Seek for the sound of nature (doesn’t matter if you can’t hear it)
  2. Only for one minute
  3. Do it 3 times

If you can take yourself in nature, even better. Listen keenly to every sound in nature.

Here is the magic….

The sounds of nature (apart from its picturesque magnificence) has the power to expand and instantly connect you to something bigger than you.


This is probably one of the hardest things you can do when you are stressed, angry, anxious, sad, grumpy and tired.

If you cannot muster up any energy to smile from your heart, that is absolutely ok.

  1. Purse your lips
  2. Show some teeth
  3. Hold the ‘forced smile’ for only a minute.

I am not joking.

Your subconscious mind is a lot smarter than you give it credit.
Even if it is a forced smile it has the power to radiate out into the world for someone whose life you may change with just one of your beautiful smile.

And if you look anything like I do when I put on a forced smile, you may even laugh.

When you do these simple techniques with consistency, I promise you will have done good not only to yourself but also inspired those around you into self-care.

Small Challenge: To do all three techniques at the same time.

Free Guide To Exploring Loss Through Journalling (includes 24 prompts to get you started)