Latest news with #AmericanPsychologicalAssociation
CNET
a day ago
- General
- CNET
8 Beneficial Pressure Points on the Body That May Reduce Your Anxiety
We've all experienced anxiety symptoms like an upset stomach, trouble breathing and a racing heart. Myself included. Over the years, I've tried many techniques to ground myself and reduce anxiety when my mind tries to get the best of me, so I know all too well that some things don't work when you need them to or when you're looking for instant relief. One method I came across that I find helpful is using acupressure to stimulate pressure points that naturally reduce anxiety symptoms. Though it doesn't treat anxiety, you may feel physical symptoms lessen by using specific pressure points. "Acupressure is an incredibly effective and accessible tool for managing anxiety because it works on both an energetic and physiological level," said Jessica Sharratt, founder of Heal East-West Los Angeles, a holistic therapy practice. "It can be used in real time, wherever you are, without needing to schedule an appointment." How does acupressure work for anxiety? According to the American Psychological Association, anxiety is a common mental health condition that's defined as having fear or worry about the future. It's different from the normal stress response. It's a future-oriented, long-lasting response to stimuli that isn't a threat. Anxiety activates the autonomic nervous system. The two parts of our autonomic nervous system, the sympathetic and parasympathetic nervous systems, work in balance. The sympathetic nervous system is our "fight-or-flight" response that is supposed to keep us safe from danger. When the sympathetic nervous system is triggered, our heart rates increase, pupils enlarge and digestion slows, all to help us act quickly in dangerous situations. However, the sympathetic nervous system can't always distinguish between real and perceived danger. Anxiety disorders can cause the sympathetic nervous system to be overactive or chronically activated. When you feel anxious, adrenaline is released and your heart rate and blood pressure jump up. Those actions contribute to the uncomfortable physical symptoms we associate with anxiety. "Acupressure can actually help with anxiety symptoms because it works on the nervous system by stimulating specific points on the body that are associated with stress regulation mechanisms," said Erik Larson, a board certified nurse practitioner in psychiatric mental heath and owner of Larson Mental Health. The parasympathetic nervous system is the other side of the process; it restores you to a balanced state. It essentially acts like a break to the fight-or-flight instinct, what experts call the "rest and digest" response. Acupressure stimulates pressure points on the body, focusing on kick-starting the parasympathetic nervous system to calm us. This type of massage can temporarily relieve anxiety symptoms by triggering the release of endorphins and improving blood flow, which relaxes the muscles. Maskot/Getty Images 8 pressure points to reduce anxiety Larson said acupressure is most effective when combined with deep breathing and other relaxation techniques. You might find that certain points bring more relief than others. Heavenly Gate point One of the easiest pressure points to access is the heavenly gate point; it's also one of the most well-known pressure points. It's located in the upper shell or hollow part of the ear. Apply gentle pinch pressure and move your finger in a circular motion for two minutes. You might have to use a mirror the first time to locate it. solidcolours/Getty Images Hegu point The Hegu point is located on the webbing section of your hand between the thumb and index finger. Larson explained that it can help reduce overall stress and anxiety. You'll want to press hard enough to feel pressure but you don't want pain. Apply pinch pressure for about two to five minutes. Shou San Li point The Shou San Li pressure point is found on the outer elbow. To access it, you simply place two fingers below your outer elbow while it's bent 90 degrees. Experts say it helps ease general anxiety, neck tightness and intestinal distress. Chest center point A pressure point that Sharratt recommended for emotional grounding and calming the nervous system is Ren 17, also known as chest center or Tan Zhong. It's located at the center of the sternum, level with the fourth intercostal space. For men, it's roughly the space between the nipples. Apply gentle pressure with small circular motions for three to four minutes. Neiguan point According to Sharratt, Pericardium 6 or Neiguan point is another pressure point that will calm the nervous system. There are a few locations in the wrist, although Pericardium 6 is located in the center between the two large tendons. To find it, hold your hand palm side up and place three fingers on the wrist, starting at the base of the palm. Then, put your thumb just below the third finger, and you'll feel the two large tendons. Apply gentle pressure. Larson said this point is particularly helpful for nausea that often accompanies anxiety attacks. MementoJpeg/Getty Images Hall of Impression point Also known as Yin Tang or the third eye, the Hall of Impression pressure point is located between the eyebrows. To access it, start by sitting comfortably and closing your eyes. Then, touch the spot with either your index finger or thumb. You should take slow, deep breaths as you apply gentle pressure in a circular motion. It's best to do this for five to 10 minutes to see your stress and anxiety symptoms ease. Yongquan point The Yongquan point, also known as Kidney 1, is located on the sole of the foot. You can find this point by locating the depression formed when you curl your toes toward the sole of your foot. It's just under the ball of your foot. This point promotes relaxation and stress reduction. Shen Men point The Shen Men point is one of my favorites because it's so easy to access and feels very relaxing. Shen Men, also known as the spirit gate, is located on the pinky side of your wrist, just below the palm. It may also help with motion sickness and insomnia. There is some research behind acupressure The research behind this topic is still developing but some studies support that it works. However, it's worth noting that most studies available are limited to stressful situations rather than general anxiety. Also, the sample sizes have been small. This doesn't discount the results but remembering their context is always important. For example, there have been a few reviews that have investigated using acupressure for anxiety before medical procedures and treatments. A 2018 study found that using acupressure techniques reduced anxiety and stress in those going through fertility treatment. A 2024 review of research revealed that acupressure decreased anxiety during the COVID-19 pandemic, compared to those who did not use acupressure therapy. The studies are small, and it's difficult to parse out the placebo effect of pressure points for anxiety. More research is needed to truly understand how acupressure can ease symptoms. Unlike other trends and techniques out there, acupressure is a risk-free calming technique you can try if your anxiety symptoms are ruling your life. Studies haven't found any adverse effects from acupressure. Home remedies like acupressure can help you reduce your anxiety symptoms in the moment. However, it doesn't do anything for the root cause of the feelings. It's not intended to be a replacement for traditional therapies or medications. It's simply a tool that can help you find relief temporarily.
Hindustan Times
a day ago
- Health
- Hindustan Times
A mental health change's being led by LGBTQIA+ communities
India's mental health crisis is quietly escalating. With a suicide rate of 12.6 per 100,000 people, ranked among the worst 50 in the world, the urgency is clear. Yet, our understanding remains limited. The last national mental health survey was conducted in 2015-16, revealing a ratio of just 0.75 psychiatrists per 1 lakh people—substantially lower than WHO's recommendation of 3. While mental health services have expanded in the years since, access remains deeply unequal. Stigma continues to cast a long shadow: Unlike physical health, seeking mental health care is still met with silence, shame, and social discomfort. For LGBTQIA+ communities, the gaps are starker. Stigma, discrimination, and social exclusion compound mental health distress—particularly for queer and trans youth. Though they face some of the harshest realities, they remain largely absent from mainstream solutions. This exclusion is rooted in a long history of pathologisation. Until 1973, the American Psychological Association classified homosexuality as a mental illness. In India, the Indian Psychiatric Society only formally rejected this framing in 2018. The legacy of this stigma endures. There remains a scarcity of queer-affirmative mental health professionals, often leaving LGBTQIA+ individuals vulnerable to retraumatisation or bias when they seek care. The mental health burden among LGBTQIA+ communities in India is disproportionately high and deeply shaped by structural barriers. Studies consistently show elevated rates of depression, anxiety, substance use, and suicide – pointing to a public health crisis rooted in exclusion and neglect. Discrimination from families, service providers, and institutions compounds this distress. For queer and trans youth, rejection and violence often begin at home. A 2018 study by the National Human Rights Commission found that only 2% of trans people in India live with their parents. Even within mental health systems, spaces meant to offer care, bias persists, with practices like conversion therapy still reported. In the absence of safe and affirming support, many LGBTQIA+ individuals are left to navigate distress alone, often in environments that invisibilise their identities and experiences. With formal mental health services often limited in their reach and inclusivity, community-led responses are stepping up to provide vital support. Across the globe, LGBTQIA+ movements have long drawn strength from networks of mutual care, and India is no exception. A growing ecosystem of queer-led grassroots non-profits is offering low-cost, accessible, and queer-affirming mental health solutions. From peer helplines and safe spaces to training programmes for care providers, these initiatives center lived experience and cultural relevance. Their work addresses critical gaps in the system and offers a model for how community expertise can work alongside formal structures to build more inclusive and responsive ecosystems of care. On the ground, care is local, immediate and expansive. Non-profits like Ya All in the Northeast and Vikalp in rural Gujarat are building vital community ecosystems in underserved geographies, providing queer and trans youth essential support where few alternatives exist. Organizations like Sappho for Equality in Kolkata and Humsafar Trust in Mumbai began as small community groups, and have since grown into hubs for mental healthcare, community support, and research and capacity-building. In contexts where state and private care remain inadequate or inaccessible, these initiatives demonstrate how community-rooted approaches can grow and scale even in resource-constrained settings. This growing ecosystem of community-led care underscores a critical need for greater support, one that Indian philanthropy is beginning to respond to. Philanthropic foundations such as the Mariwala Health Initiative (MHI), Azim Premji Foundation, and Rohini Nilekani Philanthropies have recognised mental health as a critical area of investment. MHI, a first-mover in queer affirming mental health, has trained over 500 mental health professionals through its Queer Affirmative Counselling Practices (QACP) programme and supported grassroots organizations through sustained and flexible grantmaking. Newer initiatives like the Pride Fund India are helping expand the ecosystem, spotlighting urgent links between mental health and LGBTQIA+ equity. Sustaining this momentum will require a shift in mindset. Queer mental health work is long-term, iterative, and not easily captured in short-term metrics, yet it is foundational to building an inclusive and empathetic India. Domestic funders are uniquely positioned to invest in community-rooted, context-specific models of care. At the intersection of mental health and LGBTQIA+ inclusion, philanthropy has an important role to play in challenging marginalisation and supporting long-overdue systems change. Doing so will require flexible funding, trust in local leadership, and meaningful partnerships with communities as co-creators of solutions. Today, more than half the non-profits advancing LGBTQIA+ equity in India are led by the communities they serve. Forged in resistance and sustained by care, these organisations carry histories, respond to urgent needs, and create new futures. A decade of policy gains and growing public visibility has opened new windows of opportunity, but without sustained investment, they risk closing. Philanthropic investment in queer-affirming mental health offers a pathway toward a more dignified future—one where queer and trans communities are not only supported, but empowered to shape the very systems that once excluded them. With sustained support, community-rooted responses can move from survival to stability—deepening, growing, and enduring as drivers of lasting change. This article is authored by Radhika Piramal, executive vice chairperson, VIP Industries Ltd and Pratyaksha Jha, researcher and strategist, Dasra.
Axios
2 days ago
- Politics
- Axios
Chicago father and daughter launch app to bridge political divides
A Carol Stream father and his Chicago daughter were often involved in family disagreements about politics, so they created a free app to help. Why it matters: U.S. politics topped the list of stressors for adults in a survey last year from the American Psychological Association. But only surrounding yourself with points of view that align with your own puts you in a political echo chamber. Driving the news: Lee and Libby Prosch launched the Sandbox app earlier this month. Flashback: During Thanksgiving in 2021, Libby, a self-described progressive, and her grandparents argued about the efficacy and necessity of the COVID vaccine. A full-blown fight ensued. Then, over Christmas, the family argued about climate change. The other side: Lee, who tells Axios he's straight down the center politically, tried to calm his kids' nerves by explaining the danger wasn't as imminent as they feared. "I don't think I've ever been that rattled as I was on that night," Lee says. They started talking about solutions for civil political conversations and came up with Sandbox. How it works: Each Sunday, Sandbox users answer questions about a political topic, from vaccines to immigration to health care access. Users are matched up with people who represent different points of view on that week's topic. The users are fed an assertion each day about that topic, and each person explains why they agree or disagree with the statement. At the end of the week, it's just an open chat between the users without prompts. Between the lines: The Prosches say the structure of the app helps weed out some of the vitriol present on the internet when discussing politics. "The fact that you have to take the time to explain your own response, and then see the other person's, means that you're not immediately just attacking them," Libby says. "It's a lot harder to be an asshole to one person when you know you're going to have to talk to them again."
Fast Company
2 days ago
- General
- Fast Company
5 unexpected benefits of procrastination
Ordinarily, we think of procrastination as something to avoid or correct, but in reality, it can have some legitimate benefits. From giving us time to reflect and collect new information to creating urgency for the work, procrastination comes with some surprising advantages. We're wise to consider how we can perform our best. With so much to do and so little time, reconsidering our efficiency is smart. Our most ingrained habits may not actually be the best strategies for our success. Rethinking procrastination may be one of the most unexpected ways to reset our work habits, and one of the most effective. Rethinking why we procrastinate If you procrastinate, you're in good company. Almost everyone procrastinates sometimes, and about. According to research reported by the American Psychological Association, 20% of people are chronic procrastinators. Procrastination can occur for many reasons. We may not have the skills necessary to tackle a responsibility, or we may avoid a task that we expect to be unpleasant. We may feel uncertain or anxious about how to complete a task, or we may feel frustrated that it's something we have to deal with. Essentially, we sometimes use procrastination to regulate moods or emotions. In addition, procrastination is partly genetic. This discovery was based on twin studies published in Psychological Science. But like many genetic traits, there is also an environmental component. You may be predisposed to procrastinate because of your genes, but you also have significant choice and control over your behavior. One of the most important elements of procrastination is whether you hit your deadlines. If you procrastinate but ultimately complete your tasks on time, you can experience some positive effects of procrastination. But if you procrastinate and ultimately miss important due dates (like, say, not filing your taxes by April 15), then you're likely undermining your own success. Constructive procrastination doesn't have to be an oxymoron. Here's how to find the sweet spot for reaping its rewards. Constructive procrastination If you're still able to get things done but you just work through them at your own speed, you're in a position to gain some terrific benefits from procrastination. Here are the best advantages: 1. Procrastination gives you time to reflect If you dive into a project immediately, you may not have taken the time to ponder the problem, explore the solution, or determine how you want to present your work. It's beneficial to take the time you need to examine something from all angles, consider your own perspectives, and reflect deeply on an issue so you can deal with it appropriately. So, hone your ideas and sharpen your thinking, and then dig in. 2. It gives you time to clear your decks Another benefit of procrastination is clearing your mind for the big thing that you need to get done. If you're procrastinating by doomscrolling or bingeing your favorite show, you won't get the benefits. But if you're getting small but otherwise legitimate tasks done, you can gain advantage from this approach. Get little things out of the way, including sending that quick email or starting that load of laundry. Doing so can give you more energy and allow you to dedicate greater focus to the bigger thing that will take more effort. 3. It creates a sense of urgency One of the most common beliefs about procrastination is that by putting off a project, we create a healthy sense of urgency, which in turn helps us perform better. And this may be true. The Eisenhower Matrix was developed based on President Dwight D. Eisenhower's approach to prioritization. Essentially, it identifies tasks that are important, urgent, both, or neither. According to research published in the American Journal of Pharmaceutical Education, we're best at taking action and giving our full attention to tasks that are both urgent and important. Embrace procrastination to transition tasks from being simply important to both important and urgent, and thereby establish a sense of positive pressure to make decisions, execute, and get things done. 4. Procrastination lets you obtain input Another benefit of procrastination is the opportunity to obtain additional information and input. By creating more time, you can ask for ideas and expertise from others. You can also do more of your own research to help ensure you have all the necessary information before you tackle your project. For example, perhaps you have to recommend tactics for your team to get things done more successfully. By taking more time, you can read a few articles on time management or learn more about the best practices for project management. You can also meet with a leader whose team is known for regularly accomplishing ambitious goals and ask them what they do to ensure their success. All of these can help you deliver a better set of suggestions for your team. Take time to seek, learn, and expand your thinking in order to contribute to the quality of your final outcome. 5. It gives you space to get inspired If you must accomplish a project and you just can't get excited about it, sometimes it helps to turn away from it and look for inspiration in other places. Putting something on the back burner and going for a walk or spending time in nature, for example, can do wonders for your energy and inspire new ideas. Research published in the Journal of Experimental Psychology found that going for a walk outside helped people to create not only a greater number of ideas but also more unexpected ideas. Take the time to get inspired in whatever way works best for you. Get outside, listen to music, spend time with a child, or spend time on something else you enjoy in order to get inspired for the big thing you must accomplish. Procrastinating well There are positive benefits to procrastinating, but also some caveats to be aware of. First, you still have to get the task done. Procrastinating beyond the deadline or failing to deliver results doesn't have positive benefits. So procrastinate a bit, but don't let it get out of hand. You will benefit most when you accept your own processes and style. If you're too judgmental with yourself, you can detract from your effectiveness, because the negativity and pressure you impose may cause you to put off the work even more. But if you can appreciate your strengths at the same time you're always seeking to improve, you'll reap the greatest rewards. Think in concrete terms. Research published in Psychological Science found that when people think in abstract or general terms about what they have to do, they're less likely to get things done expeditiously. But when they can think about their tasks in concrete terms and be specific about what they have to get done, they're much more successful in accomplishing results. It's important to be as optimistic as you can. Fascinatingly, when people are more optimistic about the future they are less likely to procrastinate and more likely to get things done, according to research published in Scientific Reports. You don't need to be Pollyanna or demonstrate toxic positivity
Entrepreneur
3 days ago
- Business
- Entrepreneur
The Weight of Worry: How Financial Stress Impacts Your Mental Health and Practical Steps to Find Relief
There's more to money than numbers on a bank statement; it's tied to peace of mind, freedom, and security. So, when you experience financial instability or uncertainty, it is no... This story originally appeared on Due There's more to money than numbers on a bank statement; it's tied to peace of mind, freedom, and security. So, when you experience financial instability or uncertainty, it is no surprise that there will be negative effects on your mental health. The effects of financial stress start with your wallet, but spread to other areas, such as your emotions, relationships, sleep, performance at work, and even your health. But the good news? You aren't powerless. By adopting the right mindset and tools, you can relieve that stress and reclaim control over your finances and well-being. The Deep Connection Between Money and Mental Health Financial stress is extremely common. Since the American Psychological Association's first 'Stress in America' survey in 2007, money has consistently ranked among the top stressors for Americans. A Capital One CreditWise survey also found that 73% of Americans rank their finances as the top stressor in their lives. Anxiety, depression, and burnout can result from financial pressure, whether it's debt or living paycheck to paycheck. As such, stress can manifest in a variety of ways; A constant worry about bills, expenses, or job security. Sleep disturbances or restlessness. Short temper or irritability, especially when discussing money. Having feelings of guilt or shame as a result of debt or spending. Being unable to participate in social activities or with friends because of financial difficulties. Money-related panic attacks or anxiety attacks. If left untreated, these symptoms can compound, making it even harder to make good financial choices or seek assistance. Managing your finances gets harder when you are stressed about money, and more stress fuels the cycle. Who Is Most Affected? Financial stress can affect anyone, but certain groups in society are particularly vulnerable; Households with low incomes who struggle to cover basic needs, such as food, rent, and health care. Young adults struggle with student loans, rising rent, and an uncertain job market. A parent who must balance raising his or her children with saving for college and retirement. The elderly, especially those without enough savings for retirement. Chronically ill or disabled people may face high medical costs and limited earning potential. However, it is important to remember that even those with relatively stable incomes are not immune. The sudden loss of a job, unexpected expense, or downturn in the market can shake even the most well-built financial plan. The Physical Toll of Financial Worry The consequences of chronic financial stress extend beyond an unsettling feeling to your physical health. Long-term financial stress is strongly linked to; An increased risk of mental health disorders. A greater susceptibility to depression as well as anxiety disorders. A greater susceptibility to depression as well as anxiety disorders. Cardiovascular concerns. An increased risk of heart disease and high blood pressure. An increased risk of heart disease and high blood pressure. Unhealthy coping mechanisms. As a result of overwhelming stress, there is a greater likelihood of turning to substance abuse or other detrimental behaviors. As a result of overwhelming stress, there is a greater likelihood of turning to substance abuse or other detrimental behaviors. Compromised immunity. The body is more vulnerable to illness due to a weakened immune system. The body is more vulnerable to illness due to a weakened immune system. Cognitive overload. An impaired cognitive function, resulting in problems with concentration, decision-making, and problem-solving. Ultimately, financial worries can profoundly impact our overall well-being, impacting all aspects of our lives. Taking Back Control: Practical Steps to Protect Your Mental Health When faced with financial stress, it's important to remember that you have the power to handle it. Even if you can't magically improve your financial situation overnight, you can take concrete steps to alleviate the mental burden as you work towards greater financial stability. To guide you, here is a roadmap; 1. Acknowledge your feelings without self-condemnation. First and foremost, you must recognize and validate your emotions without judgment. Money struggles are a reality for many people, but they don't constitute failure. If you feel overwhelmed by the sheer financial pressure, identify which specific emotions you are dealing with. Do you feel shame or guilt about past financial decisions? Does fear of an uncertain financial future plague you? By being honest with yourself about your emotions without self-criticism, you can prevent suppressing your feelings or turning to unhealthy coping mechanisms. Acknowledging this can lead to proactive steps rather than continuing to feel shame or denial. 2. Prepare a simple, clear snapshot of your finances. The fear of the unknown contributes significantly to financial stress. As a result, you often fill in the gaps in your mind with worst-case scenarios, which are frequently much worse than reality. To counter this, you should develop a clear and concise picture of your current financial situation; Know your debts. How much do you owe, including credit cards, loans, and other debts? How much do you owe, including credit cards, loans, and other debts? Track your outflows. Besides rent and mortgage, how much does food and transportation cost you each month? Besides rent and mortgage, how much does food and transportation cost you each month? Understand your income. After taxes and deductions, what is your consistent income? After taxes and deductions, what is your consistent income? Identify potential cuts. Do you have any recurring expenses or subscriptions that you could eliminate or reduce? You can organize this information using a simple spreadsheet, a budgeting application, or a notebook. While gaining clarity may not instantly solve your financial challenges, it will give you peace of mind and a solid foundation. 3. Set small, achievable goals. A complete overhaul of your financial life can cause further stress. Instead, set small, realistic goals that provide a sense of accomplishment; A tiny triumph. Save a modest amount every week, even if it's just $10. Save a modest amount every week, even if it's just $10. Diminishing your debt. Aim to pay an amount slightly higher than the minimum due on at least one of your credit cards. Aim to pay an amount slightly higher than the minimum due on at least one of your credit cards. Victory at home. Instead of ordering takeout every week, cook one extra meal at home. Instead of ordering takeout every week, cook one extra meal at home. Subscription salvation. You can cancel if you rarely or no longer use a digital subscription or service. Subscription management tools like Rocket Money and Trim can discover and cancel these subscriptions on your behalf. Even seemingly insignificant victories contribute to rebuilding your sense of agency and slowly chipping away at the overwhelming sense of helplessness. 4. Build a budget that works with your life, not against it. Budgets are often associated with negative connotations, such as being restrictive and guilt-inducing. However, when used effectively, a budget can be a powerful tool for reducing stress and providing a proactive way to allocate your money. You should create a budget that reflects your actual spending habits while allowing some flexibility and small pleasures. Consider using the 50/30/20 rule as a general guideline: allocate 50% of your income after taxes to essential needs, 30% to wants, and 20% to savings and debt repayment. You may need to adjust these percentages depending on your current financial situation. You want to achieve clarity, make conscious spending choices, and track your progress, not rigid perfection. 5. Contact someone you trust and lean on your support system. Often, financial stress breeds isolation, making you feel like you're alone in these turbulent waters. Keep in mind, however, that you are not. Sharing your burdens with someone you trust can be incredibly cathartic and healing. If you are struggling with a financial problem, contact a trusted friend, a qualified therapist, or a compassionate financial coach. If you're in a committed relationship, financial silence can breed resentment. Discussing your shared finances with honesty and respect can strengthen your relationship. 6. Practice mindfulness to cultivate present moment awareness. Often, financial stress hijacks your thinking, pulling you into a cycle of anxiety or worry about the past. Practices such as deep breathing, meditation, or simply walking mindfully in nature can anchor you in the present moment and stop negative thoughts from spiraling out of control. As soon as feelings of financial stress begin to surface, try this simple grounding exercise: A four-count breath. For a count of four, breathe deeply through your nose. For a count of four, breathe deeply through your nose. Pause gently. Hold your breath for four counts. Hold your breath for four counts. Slow release. For a count of four, exhale slowly through your mouth. For a count of four, exhale slowly through your mouth. Repeat. Repeat this breathing pattern a few times. By engaging your senses, you can further anchor yourself in the present by naming; Five things you can see around you. Four things you can physically touch. Three things you can hear. Two things you can smell. One thing you can taste. This simple exercise can bring your brain back to reality during a panic attack. 7. Take on a side hustle or volunteer role to explore new avenues. Financial stress can be significantly exacerbated by job loss or underemployment. To mitigate this impact, you can actively seek ways to utilize your existing skills and talents. By pursuing a paid side hustle or volunteering for a cause that provides purpose and structure, you can gain a renewed sense of direction and a path forward. In addition to boosting your self-confidence, these endeavors can often lead to new and unexpected opportunities. 8. Develop a strategy to reduce debt. Having debt can leave you feeling drained, particularly when it seems an insurmountable obstacle. Not only should you prioritize debt reduction within your overall financial plan, but you should also try to alleviate the emotional burden it carries. Consider consolidating your debts if you manage multiple debt payments with varying interest rates to simplify your finances. A few examples are; Leveraging home equity. Home equity lines of credit (HELOCs) are sometimes used to consolidate high-interest credit card debt into a single, possibly lower-interest payment. Home equity lines of credit (HELOCs) are sometimes used to consolidate high-interest credit card debt into a single, possibly lower-interest payment. Streamlining student loans. Refinancing your student loans could provide a lower overall interest rate by combining several individual loans into one. Various debt consolidation options are available to you, but not all are suitable for every individual. In addition to potentially reducing your monthly stress, exploring these avenues may also allow you to conserve money on interest in the long run. 9. Seek professional guidance if you need it. If you feel overwhelmed by your financial situation, don't hesitate to seek professional assistance. Feel free to contact; A reputable financial counselor. Using their guidance, you can create a sustainable financial plan, manage debt, and budget without judgment. You can find cheap or free credit counseling services through non-profit organizations like the National Foundation for Credit Counseling (NFCC). Using their guidance, you can create a sustainable financial plan, manage debt, and budget without judgment. You can find cheap or free credit counseling services through non-profit organizations like the National Foundation for Credit Counseling (NFCC). A qualified therapist or mental health professional. This is particularly true if your financial stress is severe, persistent, or significantly impacts your daily life. Ideally, choose a therapist with experience working with financial trauma or anxiety related to money. This is particularly true if your financial stress is severe, persistent, or significantly impacts your daily life. Ideally, choose a therapist with experience working with financial trauma or anxiety related to money. Valuable community resources. In many communities, free financial literacy workshops are offered, as well as job search assistance programs and emergency financial assistance. When you recognize you need support, taking advantage of available resources is a smart and proactive step. 10. Acknowledge and celebrate victories that are not financial. Every step forward you take in managing financial stress will not be reflected in your bank account balance. Were you able to take a few deep breaths before checking your account? Have you and your partner discussed your shared debt honestly and openly? Could you resist an impulsive purchase that would have added to your stress? All of these are positive signs. You reinforce positive momentum and build resilience by consciously celebrating emotional and behavioral victories, not just tangible financial ones. Even if your overall financial situation is still a work in progress, this can keep you motivated and hopeful. Final Thoughts: You're More Than Your Bank Balance While financial stress can be brutal, it does not define your worth. Rather than being a sentence, it's a signal. When you feel out of control with your money, it's easy to feel out of control with yourself. The truth is, you have more power than you realize. Addressing the numbers and the emotions behind them can begin to relieve the pressure. By creating space, you can breathe, plan, and heal. Additionally, you'll improve your mental health, quality of life, and financial situation. Remember, it's all about taking small steps at a time. You will thank yourself in the future. FAQs How are financial stress and mental health connected? The body reacts to financial stress with a cascade of psychological and emotional effects. Having persistent financial worries can lead to anxiety, depression, low self-esteem, irritability, and difficulty sleeping. In addition, it can worsen mental health conditions that already exist. Can worrying about money actually make me depressed or anxious? Yes. As a result of chronic financial stress, anxiety and depression are exacerbated by prolonged worry and uncertainty. If you cannot secure your future or meet your financial obligations, you can feel hopeless and despair. Are there specific financial situations that are more likely to cause mental health issues Although any financial worry can be stressful, job loss, significant debt, unexpected expenses, housing insecurity, and inability to afford basic needs are particularly potent triggers for mental health issues. There is also widespread financial stress due to the rising cost of living and economic instability. Is the impact of financial stress on mental health the same for everyone? No. Many factors can influence how significantly an individual's mental health is affected, including financial stress, mental health conditions, social support, income level, and access to resources. When should I seek professional help for financial stress? It might be a good idea to seek professional assistance if; You are constantly worried about your finances. Anxiety, depression, or other mental health symptoms are significant for you. Financial stress can negatively impact daily functioning (work, relationships, sleep). You're using unhealthy coping mechanisms like substance abuse to cope. You are thinking about harming yourself. Image Credit: Andrea Piacquadio; Pexels The post The Weight of Worry: How Financial Stress Impacts Your Mental Health and Practical Steps to Find Relief appeared first on Due.
