There are a million articles about self-care out there, but have you noticed that investing in self-care can cost a lot? Spa days, essential oil diffusers, yoga classes, and weekend getaways are all excellent stress relievers, but they could take a significant chunk out of your paycheck. If you’re looking for ways to protect and care for your mental health when you’re under financial strain, the good news is that there are lots of ways you can do this for free while you’re on your way to financial freedom.

1. Exercise

It’s been well documented that exercise can improve your physical health. In addition to helping you lose weight, it protects against heart disease, osteoporosis, and dementia. Exercise also does wonders for your mental health. Just one hour of exercise per week can lower your risk of depression and can even prevent it altogether. There’s no need for expensive gym memberships or boutique cycling classes—if your budget allows, buy a cheap jump rope or a set of dumbbells at the store, or utilize any one of the thousands of free YouTube workout videos.

2. Journaling

While a good therapy session does wonders for your mental health, sessions can cost upwards of $100 per hour. For most of us, this cost is enough to put us off. If you can afford even the occasional session of counseling, it’s well worth it, but in the meantime, consider writing in a journal. This practice is basically free if you can get your hands on some notebook paper and a pen.

Use your journal to write down what you’re grateful for every night—this will create a cascade of gratitude in you that can protect against everyday stresses. Sometimes, if you’re not a verbal processor, the act of writing can unlock different pathways in the brain and allow you to figure out problems you’ve been stuck on. If you’re not used to writing, use one of these prompts to get started. Any creative expression can be a release of stress, whether it’s writing, painting, drawing or even sculpting.

3. Spending time with community

One of the best ways to relieve stress and improve mental health is to regularly spend time and go through life with people who support you. Whether it’s family members who live close by, friends who come over for dinner once a week, or a church community, having a solid group of friends to talk to about life can make problems seem much more manageable.

It can be difficult to make friends as an adult if you’re out of school or don’t have a traditional office job, so consider joining a sports league or simply taking walks with your next-door neighbor. You’ll be surprised at how many conversations you can strike up, and forming a community around you will certainly protect against depression, loneliness, fatigue, and stress.

4. Make a budget

Simply seeing how much you spend each month and cutting down costs can help relieve stress and anxiety. For example, you could consolidate multiple product insurance plans into one comprehensive home warranty. Not only will this save you money, but it ensures the protection of major systems and appliances for years to come. Additionally, you could try saving money by finding ways to reduce energy costs. Switch out incandescent light bulbs for LEDs, keep your fan on instead of blasting the air conditioning, and unplug all appliances when they’re not in use. Regardless of how you choose to take control of your finances, this simple step is important in relieving stress and caring for your mental health.