The start of the new year often brings a mix of hope and heaviness. The holidays are behind us, yet many of us are still carrying the financial stress we hoped would stay in the past. Financial stress can feel like a massive weight, impacting both our mental and emotional wellbeing. Here are some ways this burden can show up and some small ways to help manage it with more grace.
Financial stress is often talked about like it's solely a budgeting problem. Spend less, save more, make an investment plan. But for many of us, financial stress isn’t just about numbers–it’s emotional and tied to safety, worth and survival.
It shows up as tightness in your chest when you check in your bank account (that is, when you’re not actively avoiding checking it). It's the racing thoughts and mental exhaustion when trying to plan for groceries for the week. It's the shame that comes in when you feel “behind” compared to others in your life.
In other words, financial stress can feel HEAVY and can show up in many forms. Some more examples include:
- Experiencing sleep difficulties or feeling constantly on edge or worried
- Feeling guilty when spending money on rest or joy (or on literally anything)
- Carrying a sense of failure or inadequacy
- Overworking, even when feeling exhausted or sick
- Feeling stuck, hopeless, and afraid of the future
At this point, money becomes more than money. It becomes a mirror for self-worth, independence, success, and security. And because those experiencing financial stress often feel shame attached, many people carry this stress silently.
Healing financial stress starts with more self compassion, safety, and honesty. Here are some gentle ways to approach your finances to reduce the emotional burden:
- Practice looking at your numbers without judgement or comparison. This will help reduce shame and anxiety that causes avoidance.
- Practice naming the emotions that come up around money (shame, guilt, fear, anxiety, etc.). This will help reduce the intensity of the emotions and help you respond with more self-awareness.
- Practice offering self-acceptance for where your finances are right now. Self-acceptance can go a long way and offer compassion, rather than shame.
- Intentionally separating your worth from your net worth. You are far more than numbers on a screen and in an account but sometimes you might need to remind yourself of this.
- Taking small, sustainable steps instead of drastic changes. Consistency makes change, not all-or-nothing approaches.
- Prioritize stress-management and nervous system regulation through self-care. Journal out your feelings when they become intense, practice daily mindful breathing, go for walks, talk to yourself the way you would speak to a friend going through the same struggles.
If you are experiencing financial stress, it does not mean you have failed. It means you are a human, living in an expensive world that makes stability difficult for many people. And you certainly are not alone.
Whether you’ve been carrying financial stress or want to gain a better sense of self, detached from money, therapy may be the place for you. We, at Counseling 360, have a selection of licensed mental health professionals in Beaverton that accept many different insurances and can offer reduced rates when needed. Let this be your sign to take that first step and offer yourself the love, care, and compassion you deserve to release the stress of money.
