When the economy feels uncertain, it’s easy for that feeling of anxiety to slip into your personal finances.
But even if you’re worried about financial news headlines, there are strategies that can help you maintain a sense of control over your own money.
Here are six techniques to consider:
1. Explore the causes of stress
Denver-based financial therapist Wendy Wright suggests that if you find yourself feeling nervous around money, you should first consider stirring those emotions.
“Is it fear, sadness, feeling forced to see something you’re trying to avoid?” asks Wright.
Sometimes she says people avoid thinking about their finances until something in the news forces them to stand up to topics that make them uncomfortable.
When clients tell her that news is a major source of stress, Wright reminds her that news is a form of entertainment, often designed to see more people “whether or not it’s affecting life in any way.”
In some cases, she says it’s best to limit your intake.
2. Ground yourself at that moment
Nathan Asle, founder of the Institute for Financial Therapy Clinical Research in Kansas City, says sensory activity helps connect with the present moment rather than focusing on what is wrong in the future.
He suggests this: name the five things you see, the four colors you see, the three things you hear, the two things you can smell and taste, and the one thing you can touch. Next, I will explain the item. Next, look back at how exercise made you feel.
Scanning the body for deep breathing and various sensations has a similar soothing effect, he adds.
3. Focus on your numbers
A closer look at your own finances can also help you regain a sense of control, Wright says. She suggests starting with the number of numbers that are most important in your financial life, including your income, expenses, savings, and more.
From there, she suggests building a financial plan that includes goals and room for adjustments when things change. For example, if you lose your job, you can plan to look at short-term savings while you’re looking for work.
“If your plans are in place, you know what adjustments to make and you can go through it,” she says.
4. Match your intentions to the action
Naming your goals, or intentions, can help you solidify your plans, Wright says.
“My intention might be, ‘I don’t want to spend money,'” she says. The relevant action might be: “Let’s know my numbers.”
“It helps to clarify what the next step will be,” Wright says.
It is important to approach the process with zero judgment when performing these steps.
“Money stuff is not usually resolved in the afternoon, so having compassion around it is very important,” Wright says.
5. Once you’re calm, make a big decision
Generally, it’s best to wait until you settle down before making a big financial decision, Asulu says.
“Give time between emotional stimulation and actual decisions,” he says. Whether you have decided to re-adjust your retirement account or order a new product online.
“Most financial decisions are emotional, so I want to make them in a somewhat calm or calm state,” he adds.
6. Aim to pay back your debts while your savings and income increases
Paying off your debt, saving emergency funds and entering into insurance policies can help you and your family during times of economic uncertainty, said Nicole B. Simpson, founder of Harvest Wealth Financial in Piscataway, New Jersey.
Simpson suggests that if he finds he needs to increase his income, he consider starting his own business or doing a side gig.
When it comes to wealth accumulation, a slow, steady pace will help you get closer to your goals and survive the financial storm that comes your way.
Kimberly Palmer writes for Nald Wallet. Email: kpalmer@nerdwallet.com. Twitter: @kimberlypalmer.
Article 6’s method of reducing financial stress during uncertain times has originally appeared in Nald Wallet.
Original issue: May 21, 2025, 1:54pm EDT
