Financial strain can take a serious toll on your mental health. And when your mental health suffers, it’s harder to find work, perform well in your job, or make confident decisions about your future.
Whether you’re job hunting, trying to hold on to your current position, or just navigating day-to-day uncertainty, protecting your mental health can help you stay grounded, focused, and resilient.
Here’s how to take care of yourself when money is tight and life feels a little too much.
How financial stress affects your work
Money stress can wear you down. It can lead to sleep problems, anxiety, and trouble concentrating. All these things affect your ability to work effectively, or prepare for your next opportunity.
If you’re working, financial stress can affect your focus and productivity, lead to mistakes or missed deadlines, and make it harder to communicate calmly with coworkers or supervisors. Too many mistakes can lead to a poor performance review, a demotion, or job loss.
If you’re looking for work, stress can sap your motivation, trigger feelings of hopelessness or low self-worth, and make job interviews harder if you’re overwhelmed or distracted.
That’s why it’s so important to recognize the signs early, and put strategies in place to protect your mental health before you hit burnout.
Start by managing financial stress
One of the first steps to protecting your mental health is taking small, manageable actions to reduce the pressure you're feeling. When you’re dealing with financial stress, uncertainty can often feel worse than the actual numbers.
Even if money is tight, creating a realistic budget can help you feel more in control. It gives you a clearer picture of your situation and puts you in a better position to make informed choices.
There are plenty of free budget templates and apps to help you get started. Try these resources:
- Money Mentors, an Alberta-based non-profit offering free budgeting tools and debt advice
- Government of Canada Budget Planner, which is simple, user-friendly, and customizable
- Your local library, which may offer financial literacy workshops or one-on-one help
Think of your budget as a mental health tool, not just a money management one.
Use mindfulness to stay present and productive
You don’t have to master meditation to get the benefits of mindfulness. The idea is to help your brain take a break from spinning its wheels. Small practices can help you stay grounded and better able to handle what’s in front of you.
Try these simple ideas:
Focus on one task at a time, even if it’s just doing the dishes or answering an email.
- Use a free app for guided breathing or mindfulness breaks.
- Each day, write down 3 things you accomplished or enjoyed, even small things.
- Take a short walk and pay attention to what you see, smell, and hear.
You don’t need a perfect morning routine to feel better. You just need moments of calm to help balance the stress.
Find healthy ways to cope
When life is uncertain, it’s easy to slip into habits that bring short-term relief but ultimately make things worse. Avoid destructive habits that mask stress. Be honest with yourself about how you’re coping. Are you:
- Spending more time than usual drinking, smoking, or gaming?
- Binge-watching news or scrolling endlessly on your phone?
- Avoiding important tasks because you feel overwhelmed?
- Avoiding people who care about you?
If so, you’re not alone. These are common ways people try to self-soothe. But over time, they drain your energy, affect your relationships, and keep you stuck.
Try healthy, low-cost ways to reset:
- Move your body. Stretch, walk, or do 10 minutes of a physical activity you typically enjoy.
- Listen to music or a podcast that lifts your spirits.
- Participate in creative outlets, like journaling, drawing, or cooking something new.
If you need structure, consider taking a free or low-cost online course to keep your mind engaged.
Lean on your support system
When times are hard, it’s tempting to isolate. You might feel embarrassed, ashamed, or just too tired to reach out. But the truth is, most of us need a little extra support sometimes. And the people in your life probably want to help more than you realize.
Try this: Tell a trusted friend or family member what’s going on. You don’t need to walk away with solutions. Just sharing can be a relief. Join a free peer support group or community drop-in (in person or online). If you’re part of a cultural, religious, or newcomer community, see if they offer social connection or mental health supports.
When to seek professional help—and where to find it
If you’re feeling hopeless, unable to function, or stuck in a pattern that’s harming your well-being, you don’t have to wait until you hit crisis. Help is available, even if your budget is tight.
Alberta offers many low-cost or free mental health supports:
- 211 Alberta. Call or text 211 or visit ab.211.ca for help finding nearby programs and services.
- Alberta Health Services – Mental Health Help Line (1-877-303-2642). This service offers free, confidential, 24/7 support.
- Mental Health Foundation offers supports for a wide range of mental health issues through helplines and in-person counselling across Alberta.
- Wellness Together Canada provides free online therapy and mental health tools.
- Momentum Calgary offers money management and mental health resources.
- Local Primary Care Networks (PCNs) usually offer no-cost mental health counselling to people without coverage.
You can also ask your family doctor or local walk-in clinic for a referral.
Boost your well-being with low-cost activities
Mental health support doesn’t have to come in the form of therapy. Everyday activities that bring you joy, purpose, or social connection can help lift your mood and keep you going.
Here are a few options to explore:
- Enjoy Alberta’s parks and trails. They’re free and even a 15-minute walk out in the fresh air can help!
- Look for community recreation programs. Many towns offer pay-what-you-can fitness, art, or cooking classes.
- Volunteer. Helping others can shift your perspective and build your network.
You know yourself better than anyone. Choose one or two fun activities that feel doable, and give yourself credit for showing up.
Keep going—your well-being is worth it
You can’t control the economy. But you can take small, meaningful steps to care for your mind, your mood, and your future.
Whether that means taking a walk, reaching out to a friend, or finally sitting down to make a budget, each step counts. You are not alone and, no matter your financial situation, support is out there.
Hard times don’t last. But the self-compassion, clarity, and community you build now can support you for years to come.