Financial Stress Signs And Ways To Address Them

Financial stress affects millions of people in the United States. One survey from 2024 reports that 87% of US respondents experience stress related to finances at least once per week. This stress can manifest in numerous ways, often disrupting daily functioning and well-being. Keep reading to learn about common financial stress signs and ways to effectively cope with this type of stress. 

Common signs of financial stress and anxiety

The signs of financial stress might not appear in the same way in every situation or for every individual. It's common to experience both mental and physical signs of financial stress. Below are common examples of both.

Physical signs

The physical effects of financial stress can affect numerous body systems, including the cardiovascular system. Individuals who have been experiencing financial problems for a long time may experience chronic stress, which can lead to a consistently elevated heart rate and blood pressure due to increased levels of stress hormones. When engaged over time, these responses can increase a person’s risk of stroke and heart attack. 

Financial stress can also affect the musculoskeletal system. Chronic stress can lead to migraines as a result of constant tension in the neck, head, and shoulders. Some people experiencing chronic financial stress may also have pain in the upper extremities and lower back. 

The following are some other possible physical symptoms of financial stress: 

• Nausea
• Indigestion
• Fatigue
• Sleep problems
• Weight gain

Mental signs

The mental signs of financial stress can also vary from person to person. However, the following tend to be some common mental and psychological signs of stress:

• Anxiety
• Depression
• Anger
• Irritability
• Feelings of overwhelm
• Difficulty concentrating

Strategies to address financial stress signs

Financial stress can have very real impacts on a person’s mental and physical health, so people experiencing these effects may benefit from employing strategies that research suggests may help a person cope with stress in a healthy way. 

One potentially powerful way to decrease stress is to incorporate relaxation techniques into your routine—not only to address acute stress but also to prevent or manage chronic stress. The following are some relaxation techniques that may help:

• Progressive muscle relaxation. This strategy involves tensing and relaxing individual muscle groups one by one. You might start with your feet and work upward toward your legs and then go all the way up to your head. The sensation of tension and relaxation may help during moments of intense stress related to finances. 
• Deep breathing techniques. Another relaxation strategy that may help with financial stress is deep breathing. One technique is called box breathing. To start, inhale slowly for a count of four. Hold your breath at the top for four, exhale for four, and hold at the bottom for four before breathing in again. Repeat a few times.
• Mindfulness meditation. Some people may also find that mindfulness meditation helps during times of financial stress. Financial worries can sometimes lead to rumination, which can make financial stress worse. Mindfulness may help reduce rumination by helping people observe their thoughts as they come and go without judgment. During mindfulness meditation, individuals may find it helpful to simply observe the sounds, sights, and scents around them without latching onto any specific concerns that arise. 

Implementing budgeting strategies to improve financial well-being

In addition to addressing financial stress with the mental and physical health strategies above, people facing such stress might benefit from implementing a budget if they haven’t already. Some people may associate a budget with a complex spreadsheet, but there are numerous budgeting apps that can make the process simpler. A budgeting app may allow you to automatically track spending by linking your credit cards to the app. Some might also provide customized recommendations based on your spending habits. 

Connecting with a financial counselor about money stress

Some people who are experiencing financial difficulties may benefit from consulting with a reputable financial counselor who provides free financial advice. A financial advisor may be able to find resources that are available to people in a specific financial situation. They may also be able to provide personalized advice to help people with their specific financial questions. 

For example, a financial counselor may offer customized advice for individuals who are experiencing challenges paying their mortgage. The financial counselor might help them explore refinancing options, offer ideas on ways to save on interest payments related to credit cards or loans, and suggest techniques to more effectively manage the ways they spend money.

How a mental health professional might help with stress

Financial counselors may have some valuable ideas for increasing financial stability, and a licensed mental health counselor may have ideas for coping with emotional stress. Poor financial health can often lead to poor mental health, with each exacerbating the other in a cycle in many cases. A therapist may be able to help a person learn effective ways to relieve stress and address symptoms of any mental health conditions a person may be experiencing. 

Online therapy for financial stress

Individuals experiencing financial problems may feel hesitant to start therapy because they might believe it’s not affordable. However, online therapy tends to be more affordable than in-person therapy without insurance, and many people find it to be more convenient as well. With a platform like BetterHelp, you can communicate with a therapist from home via phone, video, or live chat. This eliminates the need to commute to a therapist’s office, which also allows you to save on transportation costs and stress. 

Numerous peer-reviewed studies have suggested the effectiveness of online therapy. For example, one study published in 2020 indicates that online therapy may be effective for treating anxiety and depression, which are common in people experiencing significant financial stress. 

Takeaway

Financial stress can manifest in a variety of ways. Some physical signs can include muscle tension, headaches, and indigestion, and examples of mental symptoms may include anger, irritability, anxiety, and difficulty concentrating. If you’re experiencing financial stress, you may benefit from speaking with a reputable financial counselor for ideas on how to improve your financial situation. You might also benefit from working with a mental health professional to find healthy ways to cope with stress.