Financial stress: How to look after yourself while you’re struggling?

Financial stress is one of the most common and difficult pressures that almost all of us go through at some point. Some people are trying to make ends meet on a low income. Others are earning reasonably well but still feel like they’re falling behind, unsure where the money goes.

There’s no shame in admitting that things are tough. But what truly counts is how you respond and how you help yourself approach the issue with self-compassion, patience, and determination to make things better. 

This article walks you through practical ways to take care of yourself while going through money stress. Along the way, you’ll be invited to reflect honestly on your situation, your mindset, and the habits that might be helping or hurting your progress.

Talking honestly about financial stress

Money stress can be exhausting, and it's rarely just about dollars and cents. It can affect your sleep, mood, energy, relationships, or even how you see yourself.

It's also important to recognise that many of the challenges you're facing might not be entirely personal. Rising living costs, wage stagnation, housing pressures, and limited access to secure jobs all play a role. These broader, systemic issues make it harder for individuals and families to get ahead, no matter how carefully they try to budget or plan.

Still, within those tough conditions, there are things you can influence. Your habits, mindset, and self-care are all within reach, and even small shifts can help lighten the load. It might help to take a quiet moment to reflect on a few questions:

• Are you spending money to feel better, then regretting it later?

• Do you often feel there will never be enough, no matter how much you earn?

• Are you avoiding your debt or bank statements out of fear or shame?

• Is there a chance to explore more stable or better-paying work?

These questions might feel uncomfortable or confronting, but they’re an invitation to look more closely at what's going on and what you can do to shift what you can control: your daily money choices, beliefs, and how you care for (or neglect) your wellbeing during stressful situations.

Why your wellbeing matters, even when money is tight

It’s easy to think you should wait until things settle down before looking after yourself. But stress doesn’t pause. It builds. And it affects how clearly you think, how you manage daily tasks, and how you respond to challenges.

Financial stress can cause physical health issues, anxiety, depression, and even delays in seeking medical care. You might also feel shame, guilt, or isolation, which only adds to the load. And that’s why looking after your mental health during financial strain is crucial, especially if you have people relying on you.

It’s part of building your strength to deal with whatever comes next. And no, it doesn’t need to cost money. The simplest things, done regularly, can help keep you steady.

How to look after yourself while you're financially struggling

1. Get clear on what’s really causing the pressure

Before you can move forward, it helps to understand exactly what’s weighing on you. Take some time to write down or speak about your financial frustrations. Are the struggles coming from high living costs, unstable income, mounting debt, or habits that feel out of control?

Maybe your expenses have crept up without you realising, or you're constantly helping others financially and stretching yourself too thin. Perhaps you earn a steady income but still feel like you’re falling behind?

Naming what’s behind the stress can help you approach it with more clarity. You might uncover areas that need firmer boundaries, new strategies, or just a bit more structure.

2. Make space for regular check-ins

Financial stress often builds silently until it feels overwhelming. One of the kindest things you can do for yourself is to check in regularly, even briefly. Take five or ten minutes to sit with your thoughts, acknowledge how you’re feeling, and ask what you need right now.

These small pauses help you respond more intentionally, instead of reacting out of panic, guilt, or shame. If you’re going through financial stress with a partner, it helps to check in with each other and make sure you’re both aligned on how to improve your situation.

3. Be honest about your habits

This isn’t about judging yourself. It’s about noticing what’s helping and what’s making things harder. Are you spending impulsively when you’re emotional? Putting off opening bills or checking your bank account? Giving money you can’t afford to spare?

Recognising these patterns gives you the chance to shift them. For example, if you know you tend to spend after a stressful day, you might plan ahead with a free activity that soothes you, like a walk, music, or a chat with a friend.

4. Start with the essentials

Look at your income and expenses and make sure the basics are covered first: housing, food, utilities, and transport. If you’re falling behind on these, that’s a sign to seek support sooner rather than later.

Once essentials are covered, look for spending that can be paused or reduced, even temporarily. You don’t need to cut out everything that brings joy, but you do need a plan that respects your limits.

5. Create a simple structure

Building a simple budget or money routine can help you feel more in control. It doesn’t need to be complicated or perfect. The goal isn’t to track every dollar obsessively, but to feel more grounded in your decisions.

Discipline doesn’t mean being harsh with yourself. It means staying consistent with what matters and gently holding yourself accountable. Check out different budgeting methods, like Ramit Sethi’s Conscious Spending Plan or the 70/20/10 method where you allot 70% of your after-tax income to needs, 20% for savings and investments, and 10% for debt repayment or donations.

6. Work with what you’ve got, then plan for more

If your current income isn’t enough, think practically about your options. Can you pick up a few extra hours, explore side work, or look into upskilling for better job security?

At the same time, avoid falling into the trap of feeling like things will magically get better with more money. If the underlying patterns stay the same, financial stress often returns, even with a bigger paycheck.

7. Watch your sleep and screen time

When stress is high, it’s common to just binge-watch late at night or get lost in social media to escape the pressure. But poor sleep doesn’t just leave you tired. It affects your mood, weakens your focus, and makes it harder to manage responsibilities or make smart decisions about money.

If you're not sleeping well, it becomes even harder to deal with the very challenges that are causing the stress. Try setting a regular bedtime, turning off screens at least an hour before sleep, and creating a calm environment that tells your body it's time to wind down.

8. Move your body, even a little

Financial stress does affect your physical health, but movement can help release tension and reset your focus.

It doesn’t need to be formal exercise. Even a short walk or a few stretches can lift your energy and clear your head.

9. Maintain healthy connections

You might feel tempted to retreat, especially if you're embarrassed about your situation. But isolating yourself usually makes the stress heavier. Talking things through with someone you trust can shift your perspective, even if they can't fix the problem.

If support from friends or family isn’t enough, consider speaking with a mental health professional or financial counsellor. These conversations can help lighten the emotional load and give you practical tools to move forward.

Final thoughts

Financial stress can feel all-consuming, but you don’t have to put your wellbeing last while you sort it out. You can take care of yourself through small, honest steps. You can shift your thinking, set better boundaries, and make clearer decisions.

Pick one thing that feels manageable and start there. And if it all feels like too much, there are people willing to help. Talking to a trusted friend, a mental health professional, or a financial counsellor shouldn’t be a last resort. It can be the first step toward feeling lighter, stronger, and more capable of handling whatever comes next.