How to Stay Sane in a Crazy Economy: 7 Tips

A Practical Guide to Managing Your Mental Health in Times of Financial Uncertainty

The COVID-19 pandemic has caused a lot of economic uncertainty and hardship for many people around the world.

Losing your job, facing debt, struggling to pay bills, or worrying about the future can take a toll on your mental health.

But you are not alone, and there are ways to cope and stay resilient in these challenging times.

Here are seven tips for maintaining your mental health in difficult economic times:

1. Acknowledge your feelings and seek support

It is normal to feel stressed, anxious, angry, sad, or hopeless when you are going through a financial crisis.

Don’t ignore or suppress your emotions, as they can affect your physical health and well-being.

Instead, acknowledge what you are feeling and express it in healthy ways, such as talking to someone you trust, writing in a journal, or doing something creative.

You don’t have to deal with your problems alone. Seek support from your family, friends, community, or professional help if you need it.

There are many resources and services available to help you cope with your situation, such as counseling, financial assistance, or social support groups.

You can also call a helpline or chat online with a trained counselor if you are feeling overwhelmed or suicidal.

2. Take care of your physical health

Your physical health and mental health are closely connected.

When you are stressed, your body releases hormones that can affect your mood, energy, sleep, appetite, and immune system.

To counteract these effects, you need to take care of your physical health by eating well, exercising regularly, getting enough sleep, and avoiding alcohol and drugs.

Eating well means choosing nutritious foods that can boost your mood and energy, such as fruits, vegetables, whole grains, lean protein, and healthy fats.

Avoid skipping meals or binge eating, as they can worsen your mood and health.

Exercise regularly, even if it is just a brisk walk, as it can reduce stress, improve blood circulation, and release endorphins, which are natural mood enhancers. Aim for at least 30 minutes of moderate physical activity every day, or break it up into shorter sessions throughout the day.

Getting enough sleep is also crucial for your mental health, as it can help you cope better with stress, improve your memory and concentration, and regulate your emotions.

Try to get seven to nine hours of quality sleep every night, and stick to a regular sleep schedule. Avoid caffeine, nicotine, alcohol, and screens before bed, as they can interfere with your sleep quality.

Make your bedroom comfortable, dark, quiet, and cool, and use relaxation techniques, such as breathing exercises, meditation, or reading, to help you fall asleep.

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Avoiding alcohol and drugs is another important step to take care of your physical health and mental health.

While they may seem to offer a temporary escape from your problems, they can actually worsen your mood, impair your judgment, increase your risk of addiction, and cause more financial and health issues in the long run.

If you are having trouble quitting or reducing your substance use, seek professional help or join a support group.

3. Manage your stress and anxiety

Stress and anxiety are common reactions to financial difficulties, but they can also affect your mental health and well-being.

Too much stress and anxiety can cause physical symptoms, such as headaches, chest pain, stomach problems, or insomnia, and psychological symptoms, such as irritability, depression, or panic attacks.

To manage your stress and anxiety, you need to identify the sources of your stress, change what you can, and accept what you can’t.

Identify the sources of your stress by keeping a stress diary, where you write down what causes you stress, how you feel, and how you cope.

This can help you recognize the patterns and triggers of your stress, and find ways to reduce or eliminate them.

For example, if you are stressed by watching the news, limit your exposure to media and focus on reliable sources of information. If you are stressed by your debt, make a realistic budget and a plan to pay it off.

Change what you can by taking action to solve the problems that are within your control, and avoid procrastinating or avoiding them.

For example, if you are looking for a job, update your resume, network with people, and apply for opportunities that match your skills and interests. If you are having trouble paying your bills, contact your creditors and negotiate a payment plan or a lower interest rate.

Accept what you can’t by letting go of the things that are beyond your control, and focusing on the things that you can control, such as your attitude, your actions, and your reactions.

For example, you can’t control the economy, the pandemic, or other people’s behavior, but you can control how you respond to them. You can also practice gratitude, optimism, and humor, as they can help you cope with stress and anxiety.

4. Maintain a routine and set goals

Having a routine and setting goals can help you maintain your mental health and well-being in difficult economic times.

A routine can provide you with a sense of structure, stability, and purpose, and help you cope with uncertainty and change. A routine can also help you balance your time and energy between your responsibilities, your needs, and your interests.

To create a routine, make a daily or weekly schedule that includes your regular activities, such as waking up, eating, working, exercising, relaxing, and sleeping.

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Try to stick to your routine as much as possible, but be flexible and adaptable if things change.

You can also add some variety and fun to your routine by trying new things, learning new skills, or exploring new hobbies.

Setting goals can also help you maintain your mental health and well-being in difficult economic times.

Goals can give you a sense of direction, motivation, and achievement, and help you focus on the positive aspects of your life. Goals can also help you measure your progress and celebrate your successes.

To set goals, make sure they are SMART, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound.

For example, instead of saying “I want to save money”, say “I want to save $500 by the end of the month by cutting down on unnecessary expenses and putting aside 10% of my income”.

Write down your goals and break them down into smaller, manageable steps. Review your goals regularly and adjust them if needed. Reward yourself for reaching your goals and learn from your mistakes.

5. Stay connected and help others

Staying connected and helping others can help you maintain your mental health and well-being in difficult economic times.

Staying connected can provide you with social support, emotional comfort, and practical assistance, and help you feel less isolated and lonely.

Helping others can provide you with a sense of meaning, fulfillment, and self-worth, and help you feel less helpless and hopeless.

To stay connected, reach out to your family, friends, neighbors, colleagues, or community members, and share your feelings, thoughts, and experiences.

You can also join online groups, forums, or platforms that are related to your interests, hobbies, or goals, and meet new people who share your passions. You can also use technology, such as phone calls, video calls, text messages, or social media, to stay in touch with your loved ones, especially if you are physically distant or in lockdown.

To help others, look for opportunities to volunteer, donate, or contribute to a cause that you care about, or to a person who needs your help.

You can also offer your skills, talents, or services to others, such as teaching, mentoring, coaching, or consulting. You can also show kindness, compassion, and empathy to others, such as giving compliments, listening, or offering a hug.

6. Seek positive distractions and have fun

Seeking positive distractions and having fun can help you maintain your mental health and well-being in difficult economic times.

Seeking positive distractions can help you take a break from your worries, relax your mind and body, and recharge your energy. Having fun can help you enjoy life, boost your mood, and reduce stress.

To seek positive distractions, find activities that are engaging, enjoyable, and rewarding, such as reading, watching, listening, playing, or creating.

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You can also try mindfulness, meditation, yoga, or breathing exercises, as they can help you calm your nerves, focus on the present, and let go of negative thoughts. You can also use affirmations, positive self-talk, or inspirational quotes, as they can help you boost your confidence, motivation, and optimism.

To have fun, find activities that are playful, humorous, and exciting, such as games, puzzles, jokes, or pranks.

You can also find activities that are adventurous, challenging, or stimulating, such as sports, hobbies, or travel. You can also find activities that are expressive, artistic, or creative, such as music, dance, or art.

7. Seek professional help if needed

Sometimes, despite your best efforts, you may still feel overwhelmed, depressed, or suicidal.

If your mental health is affecting your daily functioning, your relationships, or your quality of life, you may need professional help.

Seeking professional help is not a sign of weakness, but a sign of strength and courage. Professional help can provide you with diagnosis, treatment, and recovery, and help you cope with your situation.

To seek professional help, talk to your doctor, a mental health professional, or a counselor, and explain your symptoms, concerns, and needs.

They can assess your condition, prescribe medication, provide therapy, or refer you to other services or resources. You can also call a helpline or chat online with a trained counselor if you are feeling overwhelmed or suicidal.

Remember, you are not alone, and there is hope.

You can maintain your mental health and well-being in difficult economic times by following these tips and seeking help when needed.

You can also remember the positive aspects of your life, such as your strengths, your achievements, and your relationships. You can also seek positive distractions and have fun, as they can help you relax and enjoy life.

And most importantly, you can be kind to yourself and others, as kindness can boost your mood, reduce stress, and create a supportive environment.

By taking care of your mental health and well-being, you can not only survive, but thrive in difficult economic times.


  • 9 Effective Strategies for Managing Stress and Anxiety –
  • How to show emotional support –
  • Take Care of Your Body –
  • How to Set Daily Goals: 20 Inspiring Example Goals –
  • Staying connected with others –
  • How to Stay Positive During Quarantine: Fun Distractions to Lift You Up –
  • Get Professional Help If You Need It –

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