Betrayal: Inexpensive Self-Care Ideas that Actually Make a Difference

May 28

Betrayal Trauma Therapy

When you’ve been through betrayal, trauma, or emotional exhaustion, practicing self-care can feel like one more task on an overwhelming to-do list. But self-care doesn’t have to be expensive or elaborate. In fact, the best kind of self-care is simple, intentional, and grounded in self-respect.

You don’t need a spa day or a yoga retreat to begin healing. You just need small moments of gentleness, connection, and intention. Below are budget-friendly self-care practices that can help restore your energy, reconnect you with yourself, and rebuild a sense of safety in your own body and mind.

Self-Care at Home

Create peace in your space with these grounding practices:

Wash your sheets, towels, and curtains for a fresh start.
Declutter and clean every surface—clearing space helps clear your mind.
Reorganize your closet to bring joy when you open the door.
Rearrange a piece of furniture—shifting energy can shift your mindset.
Clean your bag, your mirrors, and your glasses.
Polish your jewelry or freshen up your makeup essentials.
Add a small bouquet to your space (even a $3 bundle can brighten your mood).
Start a candle, diffuser, or incense routine to soothe your senses.
Build a blanket fort, create a cozy reading corner, or craft art for your walls.
Organize your digital photos and make a folder of your favorite memories.

Self-Care Through Hobbies

Reignite joy by nurturing creativity and leisure:

Give yourself a full mani-pedi.
Try crafting: knitting, coloring, or embroidery.
Switch up your nighttime routine—read or stretch instead of watching another episode.
Plan a themed movie night.
Bake your favorite treat or prep your go-to comfort meal.
Listen to an audiobook while you clean or go for a walk.
Journal, write poetry, or revisit an old hobby just for the fun of it.
Stargaze or plant something—nature heals in quiet, beautiful ways.

Self-Care for Your Body

Reconnect with your physical self with nourishing rituals:

Drink a glass of water and breathe deeply.
Brew your coffee slowly and use the grounds as a body scrub.
Try steam therapy with essential oils.
Stretch for 10 minutes or go for a short walk.
Use a lotion or oil that smells good to you.
Take a long, luxurious shower.
Wear your favorite jewelry or comfortable underwear.
Skip the alcohol for a night and notice how you feel.
Massage your scalp, brush your hair slowly, or exfoliate your lips.
Book your medical, dental, or wellness appointments.
Spend time outside—even if it's just your front steps.

Self-Care for Your Mind

Ground yourself with these soothing mental and emotional practices:

Spend 10 minutes meditating or praying.
Curate a playlist of songs that move your soul.
Declutter your digital space: email inbox, home screen, or files.
Set positive affirmations as phone reminders.
Journal honestly about what you’re feeling.
Write a letter to your younger or future self.
Reflect on your values and what you want more of in your life.
Daydream. Indulge in creative thinking and hopeful ideas.
Learn something new, whether through a class or a book.
Connect with someone you trust—or just send a vulnerable text.
Forgive yourself. Let go of what you’ve been holding.

Self-Compassion is Self-Care

Above all, remember that self-care is about more than what you do—it's how you treat yourself while doing it. Be gentle. Be kind. Offer yourself the same love and patience you would give to a friend who is hurting.

If you're navigating betrayal trauma or struggling to rebuild after emotional pain, you don't have to do it alone.

Start Your Healing Journey

If you’re ready to prioritize your emotional wellness and rediscover a sense of safety, connection, and worth—schedule a free consultation today. Let’s explore how trauma-informed therapy can support your healing.

Jamie Gibbs