Financial Anxiety. Money Stress. Real Talk: Smart Moves for a Volatile Economy
- Davina Jackson
- Jul 6
- 17 min read
Updated: Aug 2
Welcome to The Woman CFO – a space crafted just for you, where we help you take control of your money, heal your financial past, and create a financial future you love.
Does checking your bank account feel like it's bracing for impact?
No, you’re not imagining it. And no, you’re not being dramatic.
You’re responding (rationally) to an economy that keeps shifting under your feet where prices keep rising, stability feels scarce, and even small decisions can carry a heavy emotional cost.
If your financial life feels heavy, inconsistent, or like it takes everything in you just to keep up - know that you're not alone and your feelings are valid.
And if we're being honest, these feelings are more common than most people are willing to admit.
That's because this isn’t just about financial stress. It's something deeper, heavier, and more personal...
It’s about financial anxiety and money stress.
Not just financial anxiety and money stress for those with low balances, but for anyone who feels one emergency, one unexpected expense, or one missed paycheck away from unraveling. For anyone living with the tension of doing your best and still not feeling secure.
That's because financial anxiety and money stress run deeper than just dollars and cents.
They're the invisible weight of caregiving, cultural expectations, community responsibility, and generational pressures that are stacked on top of being the one who always has to “figure it out”.
That’s why this post will be different.
I'm not going to say “stay calm" or give advice to think positive, manifest harder, or hustle your way out of fear. That’s not support, it’s toxic positivity.
Financial anxiety and money stress are not personal failures.
They’re survival responses.
When your nervous system is constantly activated by economic unpredictability even small decisions can start to feel like high-stakes pressure.
We need a steadier conversation. One grounded in truth, strategy, and compassion.
So in this post, we’re going to unpack what financial anxiety and money stress really are, how they show up in your body and behaviors, and how you can ground yourself mentally, emotionally, and (most important) financially without falling into panic or perfectionism.
Let’s get into it.
Key Points
Financial anxiety and money stress aren’t flaws. They’re valid responses to a volatile economy.
Your nervous system plays a bigger role in money decisions than you think.
Grounding yourself emotionally is a money strategy, not a mindset hack.
You can’t control inflation or the headlines but you can control your next move.
Smart money strategy starts with clarity, not panic.
You don’t need a full overhaul just one steady, grounded step at a time.
Instant Gratification Zone: Skip to the Good Stuff
The Truth About Financial Anxiety and Money Stress (And Why It Makes Sense)
Here’s what doesn’t get said enough:
Financial anxiety and money stress aren’t overreactions. They’re intelligent responses to instability.
When the systems around you feel shaky: wages that don’t stretch, prices that keep rising, debt that lingers, safety nets that barely catch anything - your nervous system takes note.
You go into a constant state of alert and your body starts reacting to the uncertainty.
No, it’s not a personal flaw or inability to stay calm. It doesn’t mean you’re bad with money either.
It means you’re navigating an economy that often feels like it’s working against you.
When you add in the invisible labor of managing a household, supporting others, or carrying the pressure to “do better” than generations before you, it’s no wonder your mind and body are high alert.
So let’s talk about what’s really happening underneath the surface:
Systemic instability: The cost of living rises faster than income. Benefits don’t go far enough. Job security isn’t guaranteed and feels fragile.
Unequal access: Not everyone starts from the same place or gets the same shot at “building wealth.”
Invisible pressure: Being the one who has to break cycles, carry the load, or hold it all together while still showing up like everything’s fine.
Layer that with financial trauma, whether it came from childhood, relationships, or past crises, and you’ve got a perfect storm.
One that doesn’t just live in your thoughts. It lives in your whole body.
When your brain senses financial threat, it fails to calmly strategize and reacts with fight, flight, freeze, or fawn.
You might:
Lash out at your bank app
Avoid opening bills
Obsess over every cent and budget down to the penny
Fall into people-pleasing and overextend yourself trying to keep everyone else afloat
Shut down completely.
That's not just the fear. It’s also exhaustion and fatigue.
The constant vigilance.
The decision fatigue.
The emotional labor.
The mental gymnastics of trying to make one paycheck stretch like 2 (or 3).
If money feels like a minefield, it doesn’t mean you’re doing it wrong.
It means your nervous system is doing everything it can to protect you even if that protection looks like procrastination, avoidance, perfectionism, or emotional spirals.
So before you judge yourself for being “too emotional” about money, remember this:
Financial anxiety and money stress aren’t flaws. They’re signals.
When you learn how to recognize them without shame, you create space to respond with strategy instead of survival.
Reset Your Mind: Name the Fear so It Stops Running the Show
When financial anxiety creeps in, it doesn’t always shout.
Sometimes, it whispers lies so quietly you believe them without question:
“I’m just not good with money.”
“I’ll never get ahead.”
“What’s the point of trying when everything’s stacked against me?”
When your mind is flooded with bad headlines, bills, unrealistic “shoulds,” and financial shame, your nervous system will go into survival mode.
Understand that's not planning, it’s bracing for impact.
That’s why it feels nearly impossible to make clear decisions.
Your brain is stuck trying to do exactly what it’s wired to do under threat: protect, not plan. React, not reason.
Fear thrives in silence.
One of the most powerful ways to interrupt its grip is to call it out, honestly and without shame.
You can't do that with toxic positivity.
You have to create clarity.
The kind that helps you sort through the fear instead of being swept away by it because while fear may feel infinite, facts give you something solid to hold onto.
So, let's talk about how you can reframe common fear loops that play in your head during financial distress.
Reframing Exercises to Face Fear Loops Head On
Fear: “I don’t know what’s coming.”
Reframe: “I know what I can do right now.”
Fear: “I’m behind.”
Reframe: “I’m moving at my own pace, and I’m still in the game.”
Fear: “Everything’s getting worse.”
Reframe: “Some things are uncertain. Others, I can stabilize.”
Fear: “I’ll never get ahead.”
Reframe: “My next move matters more than the noise.”
These reframes aren’t fluffy affirmations. They’re grounded anchors.
They don’t deny reality, either. They will help you navigate reality with more steadiness and less panic.
You can be honest about your fear and still choose to lead with self-trust. Name what feels overwhelming and remind yourself that you’re not powerless.
Don't be afraid to ask yourself:
What fear has been sitting in the background of my financial thoughts lately?
What’s one piece of truth I can hold onto instead?
The fear may not disappear overnight, but it will get quieter when you stop running from it and start calling it by name.
That's how you shift to calm from the chaos. Not with control, not with perfection, but with awareness.
Once you have that, your next step doesn’t have to be a panic move. It can be a powerful one.
Emotional Grounding: Tools to Calm Your Nervous System (So You Can Think Clearly)
Financial anxiety and money stress don’t just live in your thoughts.
They live in your body.
You feel it in your tight shoulders. Your racing heart. The shallow breaths and mental fog that hit when you even think about checking your bank account.
That reaction? It’s not a flaw in your mindset.
It’s your nervous system doing its job: protecting you from what it perceives as a threat.
If you’ve ever frozen at the thought of logging into your bank app or flinched when someone casually mentions “emergency fund,” that’s not irresponsibility.
It’s your body responding to overwhelm and going into survival mode.
Here’s why that matters:
You can’t make clear, strategic decisions from a place of panic or shutdown.
You have to regulate before you can reason.
Know that clarity doesn’t come from chaos. It comes from presence.
That’s why grounding and calming your nervous system is just as essential as balancing your budget.
Here are 4 real-life grounding tools that can help you reset your nervous system, recenter yourself, and return to a place of clarity even when everything around you feels unstable.
Grounding Tool #1: The Body Check-In
The "Body Check-In" is a quick pause to notice where stress is showing up physically, like clenched jaws, tense shoulders, or shallow breathing.
By acknowledging how your body feels (without trying to fix it), you signal safety to your nervous system and create space for calmer decisions.
How to do it:
Start by tuning in to where stress is living in your body.
Then, pause and ask:
Where do I feel tension right now?
Am I clenching my jaw, holding my breath, curling my shoulders?
Can I soften and relax just 10%?
Remember:
You’re not trying to fix or force anything. You’re just noticing without judgment.
Every moment of awareness will tell your nervous system: we’re paying attention now. We’re safe enough to notice.
Grounding Tool #2: The 4-7-8 Breathing Method
The "4-7-8 breathing method" is a calming technique that helps regulate your nervous system by slowing your heart rate and relaxing your body.
How to do it:
→ Breathe in through your nose for 4 seconds
→ Hold that breath for 7 seconds
→ Exhale slowly through your mouth for 8 seconds
This will slow your heart rate, re-activate your nervous system, and signal to your brain by saying: You’re safe. You’re okay. You can calm down now.
Try it for a few rounds whenever you feel your chest tighten, your thoughts race, or your body go tense like before a financial conversation, after reading the news (social media included), or whenever fear takes over.
Grounding Tool #3: The “One Thing” Reset
When overwhelm hits, the brain scrambles to solve everything at once and that creates shutdown.
The "One Thing Reset" interrupts that spiral with a single, focused question:
What’s one thing I can do right now that would make me feel 5% more in control?
Not 100%. Not everything. Just 5%.
It could be:
Checking your balance (instead of avoiding it for another day)
Moving money into your emergency fund
Texting your accountability partner
Unsubscribing from a spending trigger email
Sitting down to plan the week’s meals
One action. One small win.
That’s how you start shifting from chaos to clarity when everything feels out of control.
Remember:
It’s not about fixing everything. It’s about proving to yourself that you’re still in motion, still in power, and still capable of making steady moves forward.
Grounding Tool #4: Create a Personal “Money Pause” Ritual
A money pause ritual is a simple, grounding practice where you pause before taking any financial action such as spending, avoiding, or reacting.
So before you:
Open your bank app
Make a payment
Avoid a financial task
Try this:
Put your feet flat on the floor
Place one hand on your chest
Take one deep breath
That’s it. No big performance. Just one short ritual that reminds your body: I’m grounded. I’m safe. I get to respond not just react.
This pause gives you just enough space to choose from clarity instead of chaos. Over time, that shift will become a habit.
Remember:
Emotional regulation is a financial strategy.
It won’t erase the stress but it will give you the steadiness to meet it without losing yourself.
While these practices aren’t magic fixes, they are practical tools to create a buffer between you and an emotional spiral by giving you space to catch your breath, reclaim your power, and act from intention.
Now let's talk about strategic responses and financial actions.
Strategic Response: What to Focus on Financially (When Everything Feels Like a Mess)
When the headlines feel chaotic and your bank balance feels like a trap door, you don't need some flawless plan. You need a clear next move.
Financial anxiety and money stress thrive in confusion and overwhelm.
You can't have a goal to fix it all at once when everything feels uncertain.
You have to (first) find your footing and (then) anchor yourself in clarity - one grounded decision at a time.
This is where strategy meets self-trust because, even in an unstable and unpredictable economy, you still have power.
Here’s how you begin using it:
First: Do a Cash Flow Check-In & Face the Numbers Without the Shame
Your money responds to facts not fear. That's why you must start with getting brutally honest about what’s actually happening.
Step 1:
Pull up your last 30 days of transactions. This includes bank/debit card, credit card, Paypal and Venmo activities. (You want to see all financial activities, not just some.)
Step 2:
Categorize your financial activities into 3 buckets:
Essential: rent/mortgage, utilities, groceries, transportation, etc.
Variable: dining out, shopping, subscriptions, emotional spending
Unexpected: repairs, fees, last-minute expenses
Step 3:
Ask yourself: Where is my money going that I didn’t plan for and why?
What this gives you: Awareness, not judgment.
This process may be a little painful but understand that you’re not doing this to restrict. You’re doing this to understand your financial rhythm because you can’t build a better one if you don’t know your current pattern.
Even $75 a month reclaimed from unconscious spending is $900/year. That’s a safety net, not just a number.
Then: Build Micro-Safety Nets for Your First Line of Defense
Emergency funds are intimidating when you feel like you’re barely making it, so don’t start with 3 months of expenses.
Instead, start with a $200–$500 breathing fund. Here's how:
Open a separate HYSA aka high-yield savings account
(This is a type of savings account that earns significantly more interest than a traditional one, helping your money grow faster while staying accessible)
Average HYSA rates are currently 3.60%+. Ally, American Express, Marcus, or your credit union are a few options but make sure you do thorough research.
Name the fund something that reinforces its purpose like“Peace Buffer” or “In Case of Chaos”
Automate small transfers even if it’s $25 a week. You want to create the positive habit as well as momentum.
What this gives you: A layer of protection and room to breathe.
Financial anxiety shrinks when you have even one layer of protection. Please don’t skip this.
Remember:
This fund isn’t for long-term investing.
It’s your emotional shock absorber that keeps you from using credit for every curveball. And in this economy, curveballs are coming.
Next: Audit Your Protection Plan because Wealth Isn’t Just About Growth
If financial anxiety is about fear of loss, then one of the most powerful moves you can make is protecting what you already have.
This is a step that most people skip, but it matters a lot.
Here's what you need to audit:
Health Insurance
Do you have it?
What type? (even if it’s basic)
What’s your deductible?
Can you cover it in an emergency?
Renters/Home Insurance
Do you have it?
Is it updated?
Does it cover valuables, displacement, or liability?
Auto Insurance
Do you have it?
When’s the last time you reviewed your policy? Many people are underinsured without realizing it.
Digital Security
Do you have fraud alerts and credit monitoring in place?
Do you use two-factor authentication?
When’s the last time you reviewed your credit report?
You can get your 3 credit bureau reports (and possibly your FICO Score) once each year for free. Contact each bureau separately or get the all 3 reports from the only website authorized by the federal government: Annual Credit Report.com
Freeze your credit if you’re not using it.
(The big credit bureaus: TransUnion, Equifax, and Experian usually offer this for free.)
Legal Basics
If you own anything of value, have children, care for aging parents, or simply want a say in how your affairs are handled, having legal protections in place isn’t just for the wealthy. It’s essential.
Basic Will: Outlines who gets what when you’re gone and can also name guardians for your children or pets.
How to get it:
Online Tools: Use reputable sites like Trust & Will, Fabric by Gerber Life, or FreeWill for simple, legally binding documents tailored to your state.
Lawyer: If you have complex assets, blended families, or specific legacy wishes, a local estate planning attorney can draft a customized will.
Durable Power of Attorney (POA): Gives someone you trust legal authority to handle your finances if you’re unable to.
How to get it:
Bundled Services: Most online will platforms include POA options.
Legal Aid or Local Banks: Some banks or credit unions will help notarize or provide templates if you’re naming someone to manage accounts.
Attorney: For added protection, have an attorney draft a POA that matches your state’s laws.
Healthcare Directive (Advance Directive or Living Will): This states your medical preferences and names someone to make decisions if you can’t speak for yourself.
How to get it:
Free Resources: Visit CaringInfo.org or AARP.org to download state-specific forms for free.
Healthcare Providers: Ask your doctor or local hospital. They often provide these forms during check-ins or can point you in the right direction.
Online or Lawyer: Many online platforms let you bundle this with your will and POA, or an attorney can walk you through the full package.
These aren’t just forms. They’re tools to protect your autonomy, your assets, and your people whether you’re 27 or 77.
Pro Tip:
Once completed, store your documents somewhere safe and accessible, and let a trusted person know where they are.
Note: Digital backups are smart but notarized originals still matter in many states.
What this gives you: Peace of mind and actual stability.
Protection doesn't mean expecting disaster. It means fortifying your foundation.
You’re not just growing money, you’re shielding your future self from collapse. Remember, quiet wealth is protected wealth.
Re-Plan: Rethink Your Income without the Hustle Trap
This isn’t about hustle culture, grinding harder or adding stress to an already maxed-out plate. It’s about seeing where you may be underearning or undercharging and correcting it.
Consider:
Freelance skills or services that you can offer short-term for a little extra income like social media management, design, marketing, bookkeeping, writing, tutoring, design, organizing, and editing.
Things in your home that are worth selling to build your cash buffer. Think of items sitting in your closet, garage, or storage locker.
Taking on a short-term project or temp role that doesn’t drain your soul.
Asking for a raise based on your current performance or responsibilities. (Yes, even in this economy especially if you're overdelivering)
Try setting a micro-goal: How can I generate $100 in the next 30 days?
It doesn’t have to be scalable. It just has to be possible.
And once you do it, do it again.
What this gives you: Peace over financial anxiety and money stress.
This isn’t always about not having enough. It’s about feeling like you have options because creating options is the antidote.
Keep Going: Look at (Don’t Ghost) Your Investments Even if it’s Uncomfortable
Are you avoiding your 401(k) or brokerage account because the market’s messy?
I get it. But that’s emotional self-protection and it’s costing you clarity.
Instead:
Log in to your accounts. Know your balances. Face the dips.
Review your allocations. Are you invested too aggressively? Too conservatively?
Make sure you’re still contributing, even if it’s a small amount.
What this gives you: Long-term stability.
You’re not investing for vibes. You’re investing for the version of you who deserves to rest one day.
No, you don’t need to “time the market.”
You need to stay in relationship with your financial future, even when things feel shaky.
Then: Create a Weekly Money Ritual That Feels Like Care
When money only gets your attention in moments of panic, it becomes something you fear. A weekly ritual changes that.
This isn’t just about tracking numbers. It’s about creating a relationship with your money that feels steady, supportive, and safe.
Make this your new normal (not just something you do in crisis).
Block 30 minutes each week (same day, same time if you can)
Pick a day that feels calm and put it on your calendar like you would any other appointment. Consistency is key.
Set the mood
This isn’t a budgeting punishment. It’s a grounding practice.
Make it feel like something you actually want to show up for. Light a candle. Put on a playlist. Pour your favorite drink.
Check-In without Judgment
Review what came in and what went out
Look at upcoming bills or payments
Adjust goals or plans based on your reality
Ask: “What do I need to feel more supported this week?”
Keep a Running Notes Section
Use a journal, phone note, or spreadsheet to jot down patterns you’re noticing, where there's tension, what spending feels aligned, what feels impulsive, or what you want to shift.
What this does: Builds emotional and financial fluency, one quiet ritual at a time.
This isn’t about perfection. It’s about presence. The more often you check in without shame, the less intimidating money feels.
Remember:
You don’t need to fix your whole financial life today. You just need one move that gives you back a little more control, a little more clarity, and a little more calm.
And each time you show up, you remind yourself: I care about my future and I can do this.
Last (but certainly not least): Choose Peace Over Performance
You don’t owe anyone aesthetics, explanations, or evidence of being “on track.”
You owe yourself peace and that's it.
No one can see your financial stress, but they can see the bag, the trip, the “together” life on the outside.
That means:
Cutting spending that’s rooted in pressure not joy
Saying no to lifestyle inflation that doesn’t serve you
Making peace with being lowkey in a world obsessed with optics
And asking yourself:
Am I spending to feel safe? Or to look stable?
What financial decision would feel most peaceful (not most impressive) right now?
What this gives you: Strength
Real financial progress is often invisible. You don’t need to look successful to be stable.
Give Yourself Permission to Pause
When your finances feel fragile, the pressure to always be doing can become overwhelming: Make more! Cut back! Optimize everything!
That constant push isn’t sustainable and it’s not always strategic.
Sometimes, the smartest thing you can do is pause.
Not because you’re avoiding. But because you’re honoring your capacity.
Remember: Rest is not a reward. It’s a requirement for longevity: financially, emotionally, and mentally.
If your nervous system is frayed, your income is stretched, and your mind is running the numbers on repeat, you’re not “falling off.” You’re feeling the impact of carrying too much for too long and it's time for a pause.
Here’s what that pause might look like in real life:
Logging off from financial content that’s stressing you out (even if it’s “educational”)
Taking a weekend without looking at your bank account
Saying no to the pressure to fix everything this week
Giving yourself grace if your timeline has to stretch
That isn’t passivity. It’s a strategic slowdown so you can come back clearer and stronger.
Why you need this:
When you give yourself room to breathe, you access the part of your brain that makes rational, calm, values-aligned decisions.
Pushing through burnout just leads to reactive money moves and that’s not the goal here.
So, if it feels like everything’s urgent, remember: You don’t have to solve everything by Friday. You just need one honest step that honors where you are.
Muting, unfollowing, logging off? That’s not quitting. That’s protecting your peace.
And peace is part of your financial plan.
This Isn’t About Fear. It’s About Regaining Your Power.
No, you’re not imagining how hard this is.
Financial anxiety and money stress aren’t just in your head.
They’re in your body, your timeline, your inbox, and your lived experience.
The world doesn’t always give you room to catch your breath before it demands your next move.
But here's what no one says enough: You’re not broken. You’re aware.
Yes, the economy is unstable.
Yes, your finances might feel tight or uncertain.
No, that doesn’t mean you’re powerless.
In fact, power doesn’t always look like a full savings account or a flawless plan.
Sometimes it looks like:
Logging off instead of spiraling.
Saying no to urgency that isn’t real.
Choosing a small, honest step over perfection.
The goal isn’t to “feel amazing” overnight.
It’s to feel 10% more grounded than you did yesterday because that 10% shift?
That’s what creates real momentum.
You don’t need to wait until you feel calm to make a move. You just need to feel centered enough to choose it with intention.
Use this post as your reset.
A moment to breathe, clarify, and remember: You’re allowed to feel this, you’re allowed to pause, and you’re allowed to move forward on your terms.
My challenge to you: what’s one thing you can stabilize this week?
Pick it. Protect it. Build from there.
You’ve got this. Not because it’s easy, but because you’re stronger and more capable than the chaos around you.
Let that be your next step.
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