Reduce Financial Stress without Feeling Overwhelmed

Living in a state of financial anxiety—defined as persistent worry, dread, or stress about money—is becoming the norm. In a recent survey, 80% of Americans reported feeling some level of anxiety about their finances, and 34% described their anxiety as “moderate” or “severe.” When asked about specific stressors, respondents pointed to inflation, everyday expenses, the state of the economy, and their income as their top concerns.

This year in particular, financial anxiety may be compounded by erratic economic headlines, job market concerns in response to high-profile layoffs at companies like Amazon and UPS, as well as ongoing questions about how AI will reshape or potentially eliminate a wide range of careers.

Financial stress can impact every aspect of our lives

When you’re feeling anxious for any reason, it’s natural to shift into “survival mode.” This may look like pulling away, getting short-tempered, or focusing on control (“we can’t spend on that”) instead of staying connected. In these instances, the stress isn’t just about money—it’s about the fear, uncertainty, and insecurity underneath it.

A 2025 study revealed the extent to which financial anxiety is impacting Americans’ lives:

• 25% of Americans say money worries keep them up at night on at least a weekly basis.
• 57% of those who are married or living with a partner say that financial uncertainty has impacted their relationship with their spouse or partner.
• 55% of Americans say they’ve missed out on social events due to financial concerns.
• 49% say money worries have affected their job performance.
• 40% of Americans say financial worries have made them physically ill.

The good news? Financial anxiety, while overwhelming, responds well to targeted strategies that address both the practical and emotional sides of money stress.

Therapist-backed strategies that help you cope with financial stress

Addressing financial anxiety isn’t just about managing numbers on a spreadsheet. It’s about understanding the emotions, beliefs, and pressures that shape our relationship with money. If you’re experiencing financial stress, seeing a mental health therapist can be equally as beneficial as using a budgeting app or working with a financial advisor.

While working with a therapist who understands your unique situation will have the best outcomes, following these therapist-approved approaches can help you navigate this season with more clarity and less stress.

1. Get clear on what’s important to you.

What do you truly value? It may be spending time with your kids, pursuing your passions, being in nature, exploring the world. When you identify what’s actually important to you, it becomes easier to spend (and not spend) intentionally.

Put this value-based spending into practice by jotting down your top 3-5 priorities in life. Then test each potential purchase. Are you buying something that ladders up to one of your top priorities? If not, consider putting away your wallet.

2. Fully explore the scary “what ifs.”

Financial fears can feel vague and overwhelming. Instead of letting your worst-case financial scenarios swirl around in your head, try walking through them, step by step:

• What would really happen if your expenses or job situation changed?
• Who would be willing and able to support or advise you?
• How could you realistically downsize or cut back?
• What opportunities might you have for earning additional income?
• Which organizations offer resources and advice?

Talking through the actions you could take with a therapist, or someone else you trust can be surprisingly reassuring. It helps shrink the sense that “anything and everything could happen” and gives you back a sense of agency and resilience. You may also realize that you have a social safety net and would be okay even if your financial situation were to worsen.

3. Challenge your anxious thoughts.

When thoughts like “I’ll never pay off this debt” or “I’m going to lose everything” show up, pause and ask yourself two helpful questions:

• What evidence actually supports that belief?
• What might be another, more balanced interpretation?

Anxious thoughts often present narratives as facts, when they’re usually closer to assumptions or worst-case guesses. The simple—though not always easy—act of challenging them can reduce the intensity and frequency of those thoughts. Using a printed worksheet like this one can help you take action.

4. Reconsider what “self-care” looks like.

It can be tempting to soothe financial anxiety by buying yourself something to “help you feel better.” This works temporarily due to the quick hit of dopamine and endorphins—and the illusion of control that comes from making a choice and taking action.

But there are many other ways to take care of yourself and still get that dose of feel-good hormones. When you’re craving self-care, try experimenting with other forms of comfort: walking outside, journaling, calling or seeing a friend, or setting one small financial boundary that will support you in really taking control of your money.

5. Start talking honestly about money.

Money is one of the most common sources of conflict in relationships, yet many couples and families avoid discussing finances until a crisis forces the conversation. This avoidance often stems from shame, fear of judgment, or the overwhelming nature of financial stress—but silence typically makes anxiety worse, not better.

Financial transparency doesn't mean you need to share every dollar spent or justify every purchase. It means creating space to talk openly about your financial fears, goals, and current reality without judgment. Start small: share one financial worry or goal with your partner or trusted family member. You might say something like, "I've been feeling really anxious about our credit card debt" or "I'm worried we're not saving enough for emergencies."

These conversations work best when both people feel safe to be vulnerable. Approach money talks with curiosity rather than criticism, and focus on problem-solving together rather than assigning blame. Set aside dedicated time for these discussions—not during an argument or when you're already stressed about bills.

You'll likely find that your partner or family members have been carrying similar worries, and that sharing the mental load of financial planning reduces anxiety for everyone involved. When financial stress is a secret you carry alone, it feels much heavier than when it becomes a challenge you're tackling together. The relief that comes from being truly known and supported often outweighs the discomfort of initial vulnerability.

6. Say “No” even if it feels uncomfortable.

One of the most powerful tools for managing financial anxiety is learning to decline invitations, requests, and opportunities that don't align with your budget or values—even when saying no feels awkward or disappointing to others.

Whether it's a friend's expensive birthday dinner, a colleague's destination wedding, or pressure to contribute to yet another group gift at work, you have permission to prioritize your financial wellbeing. Your loved ones may feel disappointed, but protecting your financial stability is ultimately what allows you to show up as your best self in relationships.

You can try saying something like, "I won't be able to join this time, but I hope you have a wonderful evening" or "I'm not able to contribute financially right now, but I'd love to help in another way." Explain as much or as little as you want about your reasoning.

You might assume that people's reactions will be far worse than they turn out to be, or that you won't be able to handle the social discomfort. Taking a chance with honesty can be a reminder that most people are understanding, and that you're more resilient than you think.

How a therapist can support you through financial anxiety

If persistent worry about finances is making it hard for you to function in your personal relationships or at work or feel good about yourself as a person, it’s important to see a therapist sooner rather than later. In addition to helping you understand and challenge the underlying beliefs fueling your financial anxiety, therapy provides techniques to calm your nervous system, allowing you to approach financial discussions and decisions from a place of clarity rather than fear.

The therapeutic process recognizes that financial wellness and mental wellness are deeply interconnected. By addressing both the emotional and practical aspects of your relationship with money, therapy can help you develop sustainable strategies for managing financial stress and building long-term financial confidence.