Coping with ‘cost of living’ anxiety
As we enter winter, the cost of living crisis is at the forefront of everyone’s minds. Many of us will be keeping a close eye on our smart meters, turning down the thermostat, and trying our best to avoid long trips to save on fuel. For some, this winter will be devastating and for others, it will cause a significant lifestyle change. Even those who are financially stable and somewhat unaffected by the rising costs may be worried about friends and family or feel overwhelmed by the need to help those who are struggling. The worry and stress of higher costs have led to declining mental health across the nation.
The President of the Royal College of Psychiatrists has warned that “the cost-of-living crisis poses a threat of pandemic proportions to the nation’s mental health.” Addressing the RCPsych International Congress, Dr Adrian James, said that “food insecurity, fuel poverty, debt and the loneliness and isolation that come with it, are a hard reality for millions of people.”
An August 2022 report by Young Minds found that the cost of living was a major worry for over half (56%) of young people (rising from 50% in May 2022). They reported disruption to daily life, particularly their diet and sleep.
So what can you do to support the mental health of yourself and those around you in relation to the cost of living crisis? There are a number of steps you can take and different levels of support available.
Monitoring social media/news consumption:
The news can seem constant doom and gloom at the moment which can lead worries to spiral. However, rather than switching off completely (which may lead you to miss an important update) make sure you are receiving your news from a reputable source. Celebrities on twitter or people having a moan in a Facebook group are not going to give you the best information. Likewise tabloids like to sensationalise as fear drives clicks to their websites. Try to find a trusted, objective news source and if you find the news still causes you to worry, try to limit your time consuming it – perhaps limiting it to just 15 minutes a day.
Classify your worries:
Taking time to think about your worries may seem counter-productive, however, it is better to accept your worries rather than try to bury them. Take some time to journal your worries and classify them into two categories; practical worries and hypothetical worries.
Practical worries are often about a current situation that you can do something about such as; ‘I need to pay my electricity bill’, ‘I don’t have enough time to visit my friend who is sick’, or, ‘I have toothache’. With these practical worries, you can take action on them. Take time to think about possible solutions to the problem and create a plan. Part of the plan may be asking for help from friends, family, colleagues or external agencies such as Citizens Advice.
Hypothetical worries are often about the future and what might happen. They are worried about things you do not currently have control over and cannot do anything about. They often start with ‘what if’, for example; ‘what if my car breaks down’, ‘what if I get made redundant’ or ‘what if I get sick’. Once you have identified a worry to be hypothetical, acknowledge it and then refocus your mind on the present. You could use the 54321 grounding technique to bring your mind back to the present. To do this you need to find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By focusing on all five of our senses, the mind is brought back to the present.
Get Outside:
When it is cold outside leaving the house may seem like the last thing you want to do, but spending some time each day outside can do wonders for your mental health. Scientific studies have shown that ‘green exercise’ (exercise taking place in green spaces such as parks, woodlands, and the countryside) improves self-esteem and negative mood subscales. The physiological effects of exercise include the release of endorphins, dopamine, and serotonin which boost mood, not to mention the countless physical benefits for your body. Going for a walk nearby is a cost-free way to exercise this winter.
Ask for support from others:
As the saying goes ‘a problem shared is a problem halved’, and whilst this may not always be true, talking to friends and family about how you’re feeling can make a big difference. Talking through your worries and concerns with trusted friends and family can help release tensions and also lead to new ideas about how to tackle your problems.
If you need financial help through the cost of living crisis, don’t be afraid to ask.
The government website and Citizens Advice have information about the support you may be entitled to. Christians Against Poverty have a lot of advice on its website as well as offering free debt advice and money courses. If you are feeling particularly low, anxious, or stressed it is a good idea to get some help to support your mental health. Your first port of call should be your GP who can give you advice. You can also self-refer to the NHS psychological therapies service. Another great support service is Mind, a national mental health charity that provides advice and support to empower anyone experiencing a mental health problem.
