How to Stop Being So Anxious About Money (financial anxiety)
*Disclosure: This page may contain affiliate links. We receive a small commission if you purchase something we recommend (at no cost to you). All opinions remain our own.
How to Stop Being So Anxious About Money (financial anxiety)
Financial anxiety can creep up on anyone, no matter how much is in the bank. Worrying about money can spiral into overwhelming thoughts, leaving you stuck in “what-ifs” that prevent you from taking practical steps forward.
Here are nine strategies to help calm financial anxiety so that you can stop being so anxious about money.
1. Do a Brain Dump to Find the Real Problem
Financial anxiety often builds because our worries feel scattered. So grab a notebook, open a document, or use your phone, and start listing out every single money worry weighing on your mind. Don’t hold back, even if some concerns feel minor—this is about clearing mental clutter.
Once you have everything written down, start categorizing the worries. Are they immediate, like an upcoming bill? Are they ongoing, like paying down a loan? Or are they future-focused, like retirement?
This breakdown will help you see what’s urgent, what’s manageable, and what’s more about fear than fact. With this clarity, you’ll likely feel a weight lift, which can help you decide your next steps. (Related: Get your mindful spending MONEY MINDSET BULLET JOURNAL and learn how to calm money worries and stop feeling like you can’t get ahead).
2. Face the Worst-Case Scenario—Realistically
Common advice tells us not to think about worst-case scenarios. But sometimes, facing them reveals they’re not as frightening as they seem. Therefore, pick a recurring worry, like losing your job or missing rent, and ask yourself what would actually happen if it came true. (Related: How to Pay Rent When You Can’t Afford It?)
Would you really be homeless, or do you have family, friends, or community resources to lean on temporarily? Often, you’ll discover that you have options that can reduce the intensity of this fear. After facing the worst case, rank how likely it is to happen. This helps you realize that some fears have less power over you than you thought.
3. Fight Financial Anxiety by Tracking Small Wins
Financial progress is often gradual, and without celebrating small victories, it’s easy to feel stuck.
Start a small wins tracker by jotting down every step forward you make, no matter how minor. Skipped a takeout meal? Added an extra $5 to savings? Log it!
Over time, this list will serve as a visible reminder of your forward momentum. When anxiety creeps in, look back on these small wins to see how much you’ve accomplished. Each victory reinforces the fact that you are moving forward, even if it’s in small steps.
4. List Out What You Can Control
Financial anxiety often comes from focusing on things outside our control—like the economy or the cost of living. To counter this, make a list of things you can control. You might start with manageable actions like adjusting your budget, selling unused items, or setting up a side gig.
By shifting your focus to what’s actionable, you reduce anxiety and boost your confidence. And when you catch yourself worrying, remind yourself of the concrete steps you can take. This shift can ease feelings of helplessness, giving you more mental energy for constructive actions.
5. Use “Anxiety Times” as Growth Opportunities
For many, financial anxiety spikes during specific “trigger times,” like checking a bank balance or opening a bill. Instead of dreading these moments, try using them as opportunities for growth. In other words, take this time to do a quick financial check-in. Ask yourself: Are you on track with your goals? Are there any small actions you can take today that support them?
Transforming these moments from dread to proactive check-in points changes how you relate to them. Over time, these formerly tense moments become more empowering and less fear-driven.
6. Practice Financial Visualization
Visualization isn’t just for athletes. It’s a powerful tool for anyone wanting to boost financial resilience.
Find a quiet place, close your eyes, and imagine yourself reaching your financial goals. What does life look like with a fully funded emergency fund, or a paid-off car loan?
Picture the specifics.
This exercise connects you with your goals and encourages forward progress. A positive visualization can also replace anxiety with calmness as you feel more connected to your financial future.
7. Create a Money Momentum Jar
Get a jar or box, and for every small financial win—like saving a little extra or cutting back on an expense—drop in a note or a few dollars. Over time, your Money Momentum jar will visually reflect your dedication to improving your finances.
Seeing it grow each week becomes a tangible reminder of your progress. This small ritual can help reduce anxiety by showing you that even the smallest steps add up, reinforcing that you’re moving forward with purpose.
8. Pause and Reflect on Financial Anxiety
When a money worry arises, don’t react immediately. Instead, pause, take a deep breath, and ask yourself if there’s a small action you can take to address the worry. If it’s an upcoming bill and you don’t have the money, for instance, maybe you can contact the service provider and ask about payment options or extensions.
This pause approach keeps you in control of your response, rather than letting anxiety take over. It reduces stress in the moment and helps you build a habit of managing worry with intentional action.
9. Challenge Money “Shoulds”
Many financial worries stem from “shoulds” we carry: “I should be saving more,” “I should earn more,” or “I should have bought a home by now.” These expectations often come from societal pressures instead of personal goals, so write down your “shoulds,” then challenge each one.
Ask where these expectations came from and whether they really match up with your values. By separating what truly matters to you from external pressures, you can release a lot of self-imposed stress. You can then focus on what actually serves you.