There’s a kind of stress that creeps in slowly. It shows up when you’re at the grocery store, double-checking prices. When you’re lying awake doing mental math at 2 a.m. Or when a small unexpected expense sends your heart racing. That’s the weight of economic uncertainty—and if it’s been pressing on you lately, you’re far from alone.

The truth is, financial stress doesn’t just affect your wallet—it affects your body, your sleep, your relationships, and your mental health. Research has shown that during times of financial instability, rates of anxiety and depression tend to rise. And it’s not just those facing job loss or major hardship—anyone trying to make sense of an unpredictable economy can feel the ripple effects emotionally.

So how do we take care of our mental health when the world around us feels financially shaky?

Acknowledge That Financial Stress Is Real Stress

Let’s start here: financial stress is legitimate. It’s not “just in your head.” Studies show that the uncertainty surrounding money—whether it’s not having enough, or fearing you won’t—activates the same stress response in the brain as other significant life threats. So if you’ve noticed yourself feeling more irritable, overwhelmed, or low lately, this could be a piece of the puzzle.

Try gently naming what you’re feeling. Maybe it’s fear, maybe shame, maybe exhaustion. Naming it makes it more manageable. It also reminds you: you’re not the only one feeling this way.

Create Small Anchors of Stability

When the big picture feels out of control, small routines can be incredibly grounding. Something as simple as having a morning ritual, prepping your meals for the week, or setting aside 10 minutes to look at your budget can create a sense of structure. These micro-choices might seem minor, but they send a calming signal to your nervous system: you’re doing something.

Interestingly, research shows that when people take small, proactive steps toward managing finances, even if their circumstances don’t immediately change, their sense of control improves—and that can lower stress levels significantly.

Limit the Noise (Yes, Even Economic News)

You’re allowed to take breaks from headlines, social media threads, and financial forecasts. Yes, staying informed matters—but overexposure to economic “what-ifs” can quickly lead to emotional overload. Try creating gentle boundaries: choose when and where you get your updates, and give yourself permission to unplug.

Constant exposure to negative economic news has been shown to increase anxiety and feelings of helplessness. You don’t need to absorb every headline to be aware. Sometimes, protecting your peace is the most productive thing you can do.

Talk About It—Even If It’s Uncomfortable

Money is deeply personal—and often, deeply emotional. Many of us were raised to think that talking about finances is impolite or taboo. But bottling it up only adds pressure. Sharing your stress with someone you trust can make a world of difference.

Therapists often say that shame thrives in silence. But when you bring it into the open—even just by saying, “This has been really weighing on me lately”—it starts to loosen its grip.

Find Nourishment That Doesn’t Cost a Thing

Financial strain can trick us into believing that joy is something we have to pay for. But some of the most healing things are free: taking a walk, calling a friend, moving your body, writing out your thoughts, playing with your pet. These moments don’t fix everything—but they help hold you through it.

Research consistently shows that regular engagement in small, pleasurable activities boosts resilience during hard times. Even 10 minutes a day can help you reset emotionally.

If You Need Support, You Deserve It

Asking for help isn’t weakness—it’s wisdom. Whether that means reaching out for mental health support, speaking with a financial advisor, or exploring free community resources, taking that step shows strength. You don’t have to do this alone, and you don’t have to have it all figured out to deserve care.

Final Thoughts: You Are More Than This Moment

It’s hard to feel grounded when so much feels uncertain. But please remember: your worth is not defined by your income, your savings, or your productivity. You are more than your financial situation—and you’re allowed to take up space, even when things are hard.

Give yourself grace. Prioritize rest. Ask for support. These are not signs of giving up. They are signs of resilience.

You’re doing the best you can. And that matters.