MONEY WORRIES MAKING YOU ILL?
Discover how small lifestyle changes can help you cope with day-to-day stress
Whether we’re stressing about the rising cost of petrol or baulking at the fact that butter is selling for up to £9 in our local supermarket, the cost of living crisis has got us all worried. And 77% of UK adults are now worried about their financial situation.*
While the ‘account total’ displayed on the ATM screen may plainly reveal the effect the economic climate is having on our bank balances, the effect on our health may not be so clear. But realising how it’s affecting you and managing money stress is vital.
Effect on mental health
Stress activates the part of the brain that makes us feel under threat and puts us in fight or flight mode. ‘If it becomes chronic, it can impair cognitive function, including memory, concentration, decision making and problem solving, and can change chemicals in the brain, including serotonin,’ explains counselling psychologist Dr Rina Bajaj. This plays a key role in body functions, such as mood, sleep and digestion.
‘We may experience feelings of guilt and shame and have negative thoughts, such as “I’ll never have enough money” or “I’m a complete failure.”’ says Dr Bajaj. This can fuel tension and arguments, exacerbate mood swings, or may make you angry, irritable, cause a loss of libido and, over time, wear away at your relationships.
Financial stress can cause us to withdraw from friends and curtail our social life. ‘We’re prone to bottling up how we feel about money because of sensitivities surrounding the subject, which makes things worse,’ says Dr Serra Pitts, clinical director and associate fellow of the British Psychological Society. It is, therefore, hardly surprising that people in financial difficulty are more likely to have mental health issues, such as depression and anxiety.
Money worries can also lead to sleep problems – after all, nothing will keep you tossing and turning more than panicking about unpaid bills. ‘It can affect the quality and duration, and also trigger nightmares or anxiety-related dreams,’ says Dr Bajaj. ‘You may even find yourself oversleeping, but not feeling refreshed.’ This can trigger the stress response in our body, which decreases our ability to cope with life’s stresses, creating a vicious circle.
Physical ailments
Financial stress can affect our bodies too, causing headaches, high blood pressure, heart disease, low energy and gut issues, and may disrupt our appetite – causing us to anxiously overeat, making us feel too sick to eat, or even tempting us to skip meals to save money.
‘There’s a connection between our emotions and our physiological reactions,’ says Dr Bajaj. ‘When we experience periods of stress, it activates the sympathetic nervous system, which evolved to help us deal with danger. When it’s activated, it slows down or stops digestion and the urinary system, as these processes are not seen as essential during times of heightened stress.’ It also increases heart rate, sweating and alertness.
With one in six Brits saying they’re struggling to make ends meet,*** this problem could become chronic. But there are ways to help…
Manage your worries
Dr Bajaj reveals the simple lifestyle steps you can take to reduce your stress levels and get your health back on track…
Practise mindfulness
Being more present in the moment can increase feelings of calmness and relaxation. Try ‘colour spotting’ – pick a colour, look at your surroundings and notice everything that has that colour in it. You’ll probably observe the bigger details first, but as you become more present, you’ll notice the smaller details too.
Breathe
Simple breathing techniques are key for managing stress.
Try square breathing – inhale through your nose for a count of four, hold for four, exhale through your mouth for a count of four, hold your breath for four.
Have a routine
This can help to create consistency and predictability in your life.
Use a weekly planner and incorporate a range of tasks, including an activity for the body, a relaxing activity, and a fun or rewarding activity, and schedule in some self-care time – start with just 10 minutes.
Always reflect on the week, what went well and what you could do differently the following week.
Eat well
Good nutrition is an important part of managing stress. Focus on increasing nutrient-dense foods, such as fruit, vegetables, oily fish and lean protein, and those that boost serotonin, such as eggs, seeds and nuts. Regular meals will also help regulate blood sugars and prevent anxiety, irritability and mood swings.
Get moving
Exercising can reduce stress hormones cortisol and adrenaline, and increase endorphins, which naturally elevate our mood. Cortisol levels fluctuate throughout the day due to our circadian rhythms, usually peaking about an hour after you wake up. Focus on when you seem to have the most energy and plan to work out around that to manage cortisol spikes. Aim initially for about 75 minutes a week.
Improve your sleep hygiene
Create a relaxing bedtime routine that tells your body it’s time to sleep. Ensure your room is cool and dark, avoid stress triggers before sleep (screen time on social media or chats about money), and do some visualisation or meditation – imagine being in a happy and safe place.