Steps to take to regain control during high-stress financial and life events

In times of uncertainty, whether it relates to work, a family illness, a natural disaster or personal financial circumstances, it can be challenging to decide what to do. There are, however, steps you take to help yourself move forward and regain a sense of control amidst the factors contributing to your stress and anxiety .

The key is to focus on what you can do, rather than on what you can’t, as this shift in mindset can offer both clarity and emotional relief. With that in mind, here are practical things you can do during difficult times and financial stress to help yourself and those you care about.

To fend off feelings of being overwhelmed, begin by prioritizing and assessing the situation. Start by listing specific threats such as job insecurity and the fear of being laid off or health-related bills and the loss of income to care for yourself or a loved one. If you’re facing financial difficulties beyond your inability to keep up with payments, a significant source of stress may be a fear of what your creditors may or may not do. And given the current wildfire situation facing many parts of Canada, you may be feeling anxious about those forced to evacuate and facing the potential loss of their homes or businesses.

The process of identifying and writing down your concern, along with the related factors that cause you the most stress, provides clarity and allows you to better determine which issues require immediate attention and which can be addressed over a longer period. Once you have a clear list, categorize the uncertainty based on what you can control, such as seeking help for a debt problem , versus what is beyond your control, such as a natural disaster or tariffs that lead to job losses. Drawing these distinctions will allow you to focus your energy on actionable steps for what is within your control, ensuring a more manageable and strategic approach to handling the challenges ahead.

Next, generate possible solutions for how to address what is causing your stress. To come up with ideas, think about the advice you’d give a friend facing the same situation. Narrow down the list and identify the practical steps you can take today, this week and in the next 30 days.

If navigating work-related challenges and to maintain financial stability , proactively strengthen your professional network and update your skills through online courses or certifications. This can enhance job retention or re-employment prospects in the face of layoffs. Diversifying your income with part-time work, freelancing or monetizing a hobby can bridge gaps during unemployment and open doors to future opportunities. Familiarize yourself with Canada’s Employment Insurance (EI) program and its eligibility criteria to help prepare for and access this safety net, if needed.

When facing a family illness, explore resources to ease financial strain. For instance, investigate government programs such as EI sickness benefits, EI caregiver benefits or disability tax credits. Understand provincial health plans and employer-sponsored insurance to offset additional costs such as prescriptions or therapies. Community programs can provide practical help with meals, transportation or housekeeping. For long-term care, research in-home or subsidized facilities to find affordable options. Discuss ongoing caregiving with family and friends to support not only the loved one’s, but also the caregiver’s financial well-being .

To prepare for natural disasters , proactive financial and practical steps can mitigate risks, while supporting those affected can ease the toll on your emotional well-being. Begin by reviewing your home insurance policy, as standard plans often exclude coverage for floods or earthquakes; consider adding riders for these risks and ensure you understand your coverage limits. Research online to develop a comprehensive emergency preparedness plan for yourself and loved ones that includes a well-stocked emergency kit and secure access to key documents such as insurance policies, banking information and identification.

Follow instructions from provincial and municipal governments if disaster strikes and register yourself, as directed, because that can help with managing your current needs and recovery costs later on. Beyond protecting yourself, consider helping others impacted by disasters: donate to reputable Canadian relief organizations such as the Red Cross; contribute supplies to local shelters or, if possible, offer temporary housing to an evacuated family. These actions not only provide immediate aid but also foster a sense of community in times of crisis .

When it comes to managing financial difficulties, effective budgeting is key. The 50/30/20 budgeting method , allocating 50 per cent of income to needs, 30 per cent to wants and 20 per cent to savings and debt repayment, provides a solid framework to prioritize essential expenses and identify non-essential costs to cut when money is tight.

Reach out for help from a non-profit credit counsellor if you need help with your debts and steer clear of high-interest pitfalls, such as payday loans. Financial stress can be overwhelming, making it essential to seek support from friends, family, therapists and qualified professionals.

Emotional well-being plays a vital role for managing uncertainty. Simple routines such as exercising or practising mindfulness help manage stress and foster clearer decision-making. Start small, focus on what you can control and prepare for what you can’t. Financial resilience takes time, but every step forward counts.

Mary Castillo is a Saskatoon-based credit counsellor at Credit Counselling Society, a non-profit organization that has helped Canadians manage debt since 1996.

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