how to stay calm during financial uncertainty

Worrying about money is something many of us experience. Whether you're concerned about rising costs, changes at work, unexpected expenses or simply what the future might hold, financial uncertainty can leave you feeling anxious and overwhelmed.

When the wider economic picture feels uncertain, those worries can become even louder. Headlines about a financial crisis or difficult economic conditions may add to the sense that something bad is around the corner.

While we can't control everything that happens in the economy, we can explore how we respond to uncertainty and find ways to feel more grounded when money worries take over.

What is money anxiety?

Money anxiety is worry, fear or stress connected to your finances. It might be triggered by a specific difficulty, such as losing your job or struggling with an unexpected payment. But you don't necessarily need to be experiencing financial hardship to feel anxious about money.

You might find yourself frequently thinking about whether you have enough, worrying about what could happen in the future or imagining worst-case scenarios.

Our relationship with money can also be influenced by our past experiences and beliefs. What did money represent when you were growing up? Security? Freedom? Success? Conflict? Something that was never discussed?

Understanding where some of these thoughts and feelings come from can be a useful first step towards responding to them differently.

Learn to notice when you're predicting the worst

Uncertainty can leave plenty of room for our minds to fill in the gaps.

A concern about your job might quickly become, "What if I lose my job?" followed by, "What if I can't pay my bills?" Before long, you're mentally dealing with a situation that hasn't actually happened. This doesn't mean ignoring genuine financial concerns or pretending everything will be fine. Instead, it can help to notice the difference between what you know now and what you're predicting might happen.

Ask yourself: What do I know to be true today? What am I assuming? If something did change, what options or support might be available to me?

Looking back can also be helpful. You may have faced uncertainty before, whether that involved work, relationships or another significant life change. Consider what helped you cope then and what that experience taught you about your ability to adapt.

Be mindful of how much financial news you consume

During periods of financial uncertainty, it can be tempting to keep checking the news for reassurance. Repeatedly reading alarming headlines, predictions and opinions may leave you feeling less informed and more anxious.

Consider how you feel after consuming financial news or scrolling through discussions about money online.  You don't need to ignore what's happening in the world. Setting boundaries around when and how often you check the news can simply create some space between staying informed and becoming overwhelmed by information you can't act on.

Focus on what you can control

One of the most difficult things about financial uncertainty is that many of the factors involved are beyond our individual control. We can't control the wider economy, interest rates, the job market or what might happen several months from now. We can, however, think about where we do have choices.

If money anxiety is taking over, try bringing your attention back to the next manageable step rather than attempting to solve every possible future problem at once. That could mean getting a clearer picture of your priorities, considering your options at work or thinking about who you could turn to for appropriate support.

Give yourself permission to be flexible

Plans sometimes need to change, particularly when circumstances outside our control change too.

That can be uncomfortable. We may have a clear picture of where our career should be heading, what success should look like or what we should be able to afford by a particular stage in life. Being flexible doesn't mean dismissing the very real impact that financial difficulties, redundancy or unemployment can have. Nor does it mean giving up on your goals.

Instead, flexibility can mean recognising that there may be more than one route forward.

A change in circumstances could prompt you to reconsider your priorities, explore different possibilities or adjust a goal for the time being. Rather than viewing that as failure, you might see it as responding to the situation you're actually in.

How could coaching help with money anxiety?

Money isn't only about numbers. Our thoughts about it can be connected to confidence, security, success and the expectations we place on ourselves.

If you notice that worries about money are affecting your goals or making it difficult to move forward, coaching can offer a space to explore what's behind those thoughts.

A coach may help you reflect on your relationship with money, recognise thought patterns that are keeping you stuck and clarify what you can realistically influence. They can also support you in identifying goals and manageable next steps that reflect what matters to you.