48 Free and Low-Cost Mental Health Strategies
A liberatory guide to mental health with 48 low-cost, practical tools beyond therapy. Build well-being through truth, care, and sovereignty.
Disclaimer: I have no formal background in anything; I have lived experience, read a lot, consume content around this stuff, and am genuinely interested in this topic. As we all do, I have direct experience in human suffering and mental well-being, and I'm passionate about it as a topic. That's good enough for me. Feel free to take what I say with a healthy dose of skepticism. I'm not a doctor, therapist, or anything similar.
Not everyone needs, should, or can go to traditional Western therapy to look for healing. The modern take that "everyone needs therapy” is foolish at best and harmful at worst. It's false, just taking into account the people who have been harmed by the institution of therapy itself. If that path works for you, great. I am in therapy myself, but it's just one component of my mental health strategy.
For everyone else, or those that want to accommodate their mental health practices with free and low-cost things, here's a low barrier to entry but high impact list:
1. Master the 11 Boring Fundamentals (Sleep, Diet, Exercise, Hydration, Medication (if needed/prescribed), Mindfulness, Boundaries, Relationships, Socialization/Belonging/Community Needs, Mindful Tech Usage, Mindful Information Diet). Many of these practices function primarily as preventative measures against poor mental health. These are harder to implement if you’ve neglected these responsibilities and are now in the thick of it.
Sleep: Keep it calm, dark, and quiet. Try to meet your optimal sleep length (7-9 hours for most people, and you are probably not THAT guy, pal) and ideally keep your sleep debt around 5 hours or less. Bonus points for a consistent sleep schedule 7 days a week. No need to sweat over REM or buy foolish sleep tech biohacking gizmos. I’m here to help you 80/20 with this stuff. I highly recommend this sleep-tracking app (no smartwatch needed).
Counter the brain fog caused by adenosine (sleep drive neurotransmitter), which you experience for up to 90 minutes immediately after waking up (which is the worst time to make any decisions)
Lock away your phone in a lockbox with a timer
Listen to upbeat high-energy music
Drink water
Do burpees outside
2. Diet: A mediterranean or similar plant based diet has the most science behind it. A lot of mental health benefits of the Keto diet as well. I'm personally partial to a High Calorie, High Protein, Low-Sodium, No Cow Milk, Afro-Vegan diet, which is unique to me and my needs in life. Practically I just focus on eating more plants, learning more cultural dishes, and sticking to whole foods and less processed bullshit, it's a journey. Feel free to DYOR but there's a lot of research to suggest that following a Mediterranean or keto diet can improve mental health.
3. Exercise: The best exercise is the one you will actually do. Shoot for at least 3 days of 1 hour of activity a week. Don't forget a rest day as recovery is just as important. I typically shoot for a combination of strength, mobility, and cardio.
4. Hydration: I'm in love with a particular smart water bottle that shows me when I haven't drank enough and automatically adjusts baselines to what's happening in my body and with the weather. I'm pretty neurodivergent so "just drink when you're thirsty" has always sounded insane to me because I'm never going to really FEEL thirsty. I think it's best to just drink around 1 cup of water every 1-2 hours, generally speaking, in order to stay hydrated. I personally find drinking 2-3 cups after waking up, to get a head start, to be a good way to stay hydrated after basically not drinking for 7-9 hours (sleep).
5. Mindfulness/Meditation: As I said I am partial to metta meditation, however I also do Zazen or mindfulness meditation as well as occasionally more guided meditations online. Research shows meditation is great for our mental well-being and that it helps deactivate the default mode network (ego) in our brain which is actually overactive in a depressed individual. Meditation is not necessarily a practice that is safe for everyone so please DYOR on if it's safe for you before participating. If you're neurodivergent like me but this is not your vibe or something that works for you, that's fine, no shame in that. Just have a relaxing practice where you can get some stillness out of life.
2. Take the ACE (Adverse Childhood Experiences) Test, and reverse engineer that into unmet universal needs from NVC, then see how you can practically meet these needs for yourself in the present, and reflect on how these unmet needs have showed up in the past.
3. Slowly but surely cut out habits that fill your body-mind system with oxidative stress and inflammation (these age all of your organs, bring you closer to death, and mess up your brains metabolic health which leads to mental health issues). No smoking and no alcohol (Alcohol has zero health benefits and is literally poison), are the biggest ones. Avoid taking illicit substances as well. If you have a legitimate addiction, get help. No shame in that.
4. Learn Boundaries and what they are are all and it and how to set them. Don't forget about internal boundaries. Apply boundaries to the digital realm as well.
5. Try Plant Medicine or Micro-dosing psilocybin cubensis. DYOR. If you have the genetics for psychosis, it may be best to avoid using shrooms. Marijuana also isn't a cure all by any means and there's pretty conflicting research around it being "good" or "bad". Use these things at your own risk. Same thing with Ayahuasca, Kava, Kanna, and the like.
6. Consume in moderation, cultured Food and Beverages to improve your gut microbiome which impacts the gut-brain access which impacts mental health. Kefir. Kombucha. Kimchi. Stuff like that.
7. Assess your motivations. Do 5 Why's. See where you have intrinsic motivation and where you are extrinsically motivated and attempt to shift towards orienting your life towards a life where you can do more of which you are intrinsically motivated to do. Perhaps this is more intuitive to neurodivergent people as we are less motivated by punishment and reward generally speaking, and we simply care about what we care about and our personal values and pursuing therm no matter what.
8. This is quite tied in with the previous point, but try to pursue more infinite games rather than finite games. This is a reference to the book Finite and Infinite Games which suggests that infinite games are played to keep the game going, with evolving rules and no end goal beyond growth and continuation, like life, creativity, spirituality, or building long-term relationships. Finite games, however, have clear goals, fixed rules, and defined participants. True most well known ones involve dominator hierarchies but not all finite games involve dominator hierarchies; some, like solving puzzles or playing chess, focus on fun or skill. But in climbing the corporate ladder, a finite game, the goal is to "win" by achieving higher status or power. Infinite games prioritize engagement, while finite games seek a clear conclusion, often involving competition rather than cooperation.
9. Identify your aspirational personal values and orient your life towards pursuing and aligning your self and life with them.
10. Do research. Become more aware of the complex cultural psycho-bio-spiritual and socio-political soup you (we) are swimming in. See that capitalism, sexism, racism, homophobia, transphobia, generational trauma, genetics, depression, etc are acting upon you and deeply realize on an intellectual, emotional, and somatic level that that's not your fault. Might make you (temporarily) feel worse about your life and existence if you're not used to looking into this stuff, but I don't think you can obtain true mental health through ignorance or through a denial of reality. Eat darkness in small bites, with your eyes wide open.
11. Bibliotherapy. Therapy through reading books. Yes it's a thing. My recommendation is Feeling Good by Dr. David Burns. Studies have showed that people who read that books and did the exercises showed a significant reduction in depressive symptoms. I swear by it.
12. Third Places and Moving. Where you live effects your mental health and overall quality of life. If everything here fails, consider the possibility that it is where you live that is making you miserable. Third Places are places that aren't work or home where you don't have to spend money and the purpose is socializing. There's been a historic downtrend of these places in the US which has made us a lot more atomized and lonely.
13. Realize normality is not conducive to mental health and stop asking what's normal. True mental health (in a Steven James Bartlett sense at least) is not the absence of suffering, nor the ability to conform to societal norms. It is the capacity to engage with reality as it is, without denial or distortion, while responding with compassion, integrity, and responsibility. It is the ability to live free from self-deception, to resist the drive to dominate, and to align one’s actions with truth and the well-being of others. True mental health is rare, because most systems and structures conspire against it.
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14. Supplements. Most are BS or do not contain what they claim to contain. Most are things you don't even need. Take a blood test and see what you are deficient in and go from there when considering supplements. Most things can and should be gotten entirely from diet alone. That being said, there are some supplements that may improve your mental health like NAC. Less is more when it comes to supplements. Be careful to not obsess over supplements to the point where you are making them a priority over the 11 Boring Fundamentals, if thats happening, you have messed up your priorities. DYOR.
15. Develop healthy, safe, happy, loving, relationships with people. Easier said than done for a lot of people.
16. Singing, Dancing, Humming, Chanting. Very old yet very effective practices here that help you emotionally regulate and stimulate the vagus nerve.
17. Maintaining Basic Hygiene and ADL (Activities of Daily Living)
19. Lefkoe Method. A method for removing harmful schemas from yourself on the psycho-emotional level....not so much the somatic or nervous system level.
20. Sunlight, sunlight from an artificial sunlight lamp, or Vitamin D supplements.
21. Solo IFS. Internal Family Systems can help you explore, understand, and heal the different “parts” of yourself that may carry wounds or burdens. You don’t need a therapist to begin parts work, self-led inquiry and compassion can go a long way. Be patient with yourself, as this work requires time, gentleness, and curiosity.
22. Spirituality. Spiritual practices can provide a sense of meaning, connection, and support that goes beyond the individual self. You don’t need to follow any particular tradition, what matters is engaging in what nourishes your spirit. Whether it’s ritual, prayer, meditation, or connection to nature, spirituality can anchor mental health.
23. Religion (if that's your thing). For some, religious community and belief systems offer vital structure, purpose, and belonging. Religion can provide ethical guidance, ritual, and a container for grief, joy, and transformation.
24. Mindful Tech Usage. Be cautious and mindful of what you are using technology....always making sure you arte using technology and that technology is not using you. If you find that your tech usage or screen time is dysregulating your nervous system or making you angry, anxious, or depressed, it may be time to reconsider your relationship to technology.
25. Mindful Information Diet. Be cautious and mindful of what you are consuming or listening to that may be dysregulating your nervous system or making you angry, anxious, or depressed.
26. Lifestyle Minimalism. Reducing material clutter and commitments can free mental space and lower stress. Minimalism isn’t about deprivation; it’s about focusing on what truly supports your well-being. Start small, declutter a space, simplify your schedule, or say no to something misaligned.
27. Philosophy. Engaging deeply with philosophical ideas helps you think critically about life, values, and purpose. Philosophy isn’t just academic, it’s a tool for living with more intentionality and clarity. Read, reflect, or discuss ideas that help you build a life in alignment with your beliefs.
28. Move your body regularly to prevent the negative effects of a sedentary lifestyle we see so commonly in modern times. Sedentary lifestyles contribute to mood issues, inflammation, and poor health over time. Simple daily movement, walking, stretching, dancing, can boost mental clarity and emotional regulation. The goal isn’t perfection but consistency...move in ways that feel good and are sustainable for you.
29. Scream therapy. Vocal release can help process stuck or overwhelming emotions in a safe, contained way. Whether done into a pillow, in your car, or in nature, intentional screaming can be cathartic. Pair it with grounding practices afterward to integrate the release.
30. Avoid pursuing the news. Constant news exposure can fuel anxiety, doom-scrolling, and hopelessness. Instead, set boundaries around when and how you engage with current events. Trust that truly essential news will find its way to you through trusted sources.
31. Nature Immersion. Spending time in nature supports nervous system regulation and can offer perspective beyond everyday stress. Even brief exposure, like sitting under a tree or listening to birds, can be restorative. Make it a practice to connect with the natural world regularly.
32. Bioenergetics. This body-based practice uses movement and posture to release stored tension and emotional blocks. It can be as simple as shaking out your limbs or doing specific exercises that open the breath and body. Bioenergetics helps reconnect you with your physical self in a grounded, powerful way.
33. Tai Chi. Tai Chi combines gentle movement, breath, and focus to promote balance and inner calm. It’s accessible to most people regardless of fitness level and can be done solo or in groups. The meditative quality of Tai Chi supports both mental and physical harmony.
34. Yoga. Yoga offers a blend of physical postures, breathwork, and often a spiritual or ethical framework. It supports flexibility, strength, and inner focus while calming the nervous system. There are many styles—explore to find one that suits your body and needs.
35. Pranayama. Breath practices are ancient tools for regulating energy, emotion, and focus. Simple exercises like extending your exhale or alternate nostril breathing can calm the mind and body. Start gently, especially if you have trauma or anxiety, listen to your body’s signals.
36. Morning Routine. How you start your day sets the tone for your mood, energy, and focus. A simple, consistent morning ritual—hydration, movement, intention-setting—can make a big difference. Design a routine that nourishes rather than pressures you.
37. Night Time Routine. A calming evening ritual helps prepare your mind and body for restful sleep. Avoid overstimulation and instead focus on quiet, soothing activities. Consistency helps regulate circadian rhythms and improve sleep quality over time.
38. Weighted Blanket (Comforting for Anxiety). Weighted blankets can provide soothing pressure that helps reduce anxiety and support better sleep. They work by stimulating deep pressure touch, similar to a hug. Choose an appropriate weight for your body size to maximize comfort and benefit.
39. Journaling. Writing down your thoughts, feelings, or intentions can help process emotions and gain clarity. It doesn’t have to be structured or lengthy, what matters is the act of reflection. Journaling can also help track patterns and progress over time.
40. Tea. Making and drinking tea can be a mindful, grounding practice. The warmth, aroma, and slow sipping can help calm the nervous system. Choose herbs or blends that support your desired state, relaxation, focus, or comfort.
41. Human Touch (Hugs, Cuddling, hand holding, Kissing, Sex, etc) can help nervous system regulation and emotional well-being. If safe and available, prioritize meaningful physical connection with others. Touch can convey safety, care, and presence in ways words can’t.
42. Music. Music has a direct impact on mood, energy, and memory. Whether it’s energizing EDM, soothing folk, or your favorite genre, let music be part of your mental health toolkit. Create playlists for different emotional needs, uplift, soothe, focus.
43. Good Entertainment. Boredom leads to a lot of downward spirals for people. Stories, games, and creative media can bring joy, perspective, and relief from stress. Choose entertainment that uplifts or engages you, rather than numbing or draining you. Play and leisure are essential parts of mental health, not luxuries.
44. A supportive family. You either have it or you don't I'm afraid. But you can always build a chosen family that can fit this role. If your family of origin isn’t supportive, cultivate relationships that provide love, care, and solidarity. Chosen family can meet many of the same emotional needs as biological family. This takes time and intention, but is worth the effort.
45. Mutual Aid. Participating in networks of reciprocal care can reduce isolation and strengthen resilience. Giving and receiving support reminds us that we are not alone in our struggles. Mutual aid builds community and collective well-being alongside individual mental health.
46. Avoid Micro-plastics and Nano-plastics. Emerging research suggests micro- and nanoplastics may disrupt brain chemistry and contribute to mood disorders. Limit exposure by reducing use of plastic-packaged foods and drinking filtered water. While we can’t control everything, small actions can reduce risk.
Frank Landymore
David Nield
Bianca Setionago
- Realize that your mental health is not an entirely individual responsibility. Your family, community, government, psychiatrist, employer, corporations, urban designers, culture, etc, have a collective responsibility whether they acknowledge it or not, to your mental health.
- Crying. Crying is a great natural cathartic release.
