Uncomfortable though it may be, the nagging feeling from stress can be normal, healthy, and surprisingly even helpful. In the wild, stress helps us avoid and survive danger – think Simba in Lion King. In the concrete jungle, clad in business casual, it helps us meet deadlines and excel under pressure.
It also has a devastating impact on holistic wellness if it becomes chronic.
When triggered by a real or perceived stressor, your brain’s hypothalamus tells your pituitary gland to release cortisol, your body’s primary stress hormone. Think of cortisol as your body’s natural alarm system that when triggered, causes a cascade of physiological responses including the release of epinephrine. The release of these hormones prepares your body for “fight or flight”.
The fight or flight response, or stress response, is triggered by a release of hormones either prompting us to stay and fight or run away and flee
Your pulse will rise with your heart rate, pushing blood to your muscles, heart, and other vital organs. This can make your skin grow pale or flush, but it ultimately prepares your body to react and move quickly. Your airways in your lungs will widen so you can take in extra oxygen. You’ll grow more alert. Your blood sugar will increase, supplying a boost of energy to your body. By gearing you up to fight or flee, the acute stress response makes it more likely you’ll survive danger.
All of the changes happen so quickly that humans aren’t aware of them.
Fight or Flight is the Usain Bolt of survival instincts – blink and it’s done. In fact, the wiring is so efficient the brain’s visual center typically won’t have a chance to fully process what’s happening before your body is responding. Your body is busy winning gold medals, jumping out of the way of oncoming cars, before you’re realizing what’s happened.
That doesn’t mean our stress response is always accurate.
Whether it’s surviving an oncoming car or giving a nerve-wracking speech, acute stress tends to subside as soon as the event passes. Your breathing will slow, your muscles will stop twitching.
But what happens if we’re chronically stressed? With nearly ¾ of Americans suffering chronic stress from their finances, what does the impact of constant worry have on their body?
Physically stress can cause things like:
Headaches – Tension headaches can often be attributed to your muscles tightening. (Shoulder, neck, and back pain are also common.)
Heart disease – High levels of cortisol can increase common risk factors for heart disease like blood cholesterol, triglycerides, and blood pressure.
Gastrointestinal problems – In some people, stress slows down digestion, causing bloating, pain, and constipation, while in others it speeds it up, causing diarrhea. Some people lose their appetite completely.
Diabetes – The liver releases extra glucose into your bloodstream which over time increases your risk of Type II Diabetes.
Insomnia – Stress makes it harder to stay asleep and fall asleep.
Fertility problems – Stress interferes with the reproductive system in both men (low sperm count) and women (lower libido) which may make it harder to conceive.
Reduced Immunity – Your body produces fewer T-cells, responsible for fighting infections carried in your bloodstream.
But the long term impact of financial stress isn’t limited to physical effects.
Our brain’s survival mechanisms that once saved us can threaten our mental health leading to:
Anxiety – Symptoms of anxiety could be as mild as nail biting or fidgeting, but chronic stress can also cause feelings of doom and unhealthy thought patterns.
Depression – Byproducts of stress hormones can cause fatigue and a sustained feeling of low energy or depression.
Personality changes -increased irritability, hostility, frustration, anger, and aggression.
Reduced Cognitive functioning – chronic stress hormones may decrease the functionality of brains in the hippocampus (the part of the brain responsible for long term memory) and the frontal lobe (the area responsible for helping you pay attention and use judgment to resolve problems).
Negatively impact relationships – stress is the second leading cause of divorce and separation.
Think the impact of financial stress is strictly personal? Guess again.
Financial stress impacts the workplace.
Research by John Hancock Retirement found the loss of productivity combined with absenteeism from financial stress costs employers more than an estimated $1,900 per year, per employee. This totaled an estimated annual loss of $1 million for mid sized employers and $19 million for large employers.
Psst… If you’re working on your money mindset and want to help others at work thrive too, request a Nav.it at Work Demo!
Unhealthy Coping Behavior
And that leads me to the impact of financial stress on our behaviors.
Stress can disrupt your appetite, causing you to anxiously overeat or skip meals to save money. It can lead to other unhealthy behaviors such as impulse shopping, drinking too much, abusing prescription or illegal drugs, or gambling.
But all is not lost.
According to Maia Monell, co-founder of Nav.it, “Just like practicing good physical health by creating daily exercise routines reinforces overall physical maintenance/improvement, practicing good financial habits can easily become a part of your day-to-day routine that helps fight off any unwanted stressors.”
Ways to Reduce Financial Stress and boost Money Mindfulness
Shameless plug: the Nav.it money app was designed to build financial wellness. That means helping you be more money mindful by paying attention to how you’re feeling and spending your money all in one seamless application. What does it have built in that you can do on your own?
As Kenneth so adequately explained, “When things are tight, budgeting is how you claw your way out and get back on solid ground.”
If you don’t already have a budget, now is the perfect time to reflect on your income and categorize your spending. Budgeting can help you be more money mindful. You may need to reduce expenses or pad your income with a side hustle. Unsure how to get started?
First, you’ll need to determine how much you earned.
Then, determine how much you’re spending (your expenses) from month to month or paycheck to paycheck.
Subtract expenses from income
Based on what’s left, work toward goals.
Unsure of your financial goals? It’s called personal finance, because it’s personal- it’s what works best for you. But there are some fundamentals to increasing your financial wellness and reducing your financial stress. Consider the following questions from our money coaches:
Do you have an emergency fund?
How many debts do you owe?
Do you have a strategy to pay down your debts?
Is your spending in line with your values?
However you answer these questions will help you determine how to allocate your resources.
Check out this free downloadable guides to Budgeting.
How can an Emergency Fund help me reduce stress?
An emergency funds provides a financial safety net when $hit hits the fan. You’ll be financially and psychologically covered in times of stress (like unemployment or a pandemic). This will give you time to figure out your next money move without losing critical access to housing, transportation, or the ability to pay your bills on time.
Ideally, an emergency fund has 3-6 months of savings. The reality is most households are unable to save more than a month or two.
Pro Tip: Automate your savings.
Putting the funds in a different account than your daily spending serves as a mental nudge to not use them. It ensures that you’re actively working toward your goals and limits overspending.
Want to level up your savings game? Automate it. Evidence from multiple studies suggests you’ll actually save more over the long term by using tech to your advantage. Automation is autopilot for your money moves, reducing the risk posed by willpower fatigue.
Automation isn’t your only ally in reducing your financial stress.
Gaining financial Allies
Money coaches are built-in support systems providing an overview of money management and a breakdown of high-level financial goals into micro-behaviors to improve your financial wellness. They’ll help you identify your personal relationship to money and create actionable strategies for improving it.
Being financially stressed can be an isolating experience, but with most Americans feeling this way – it’s silly to go it alone. Find a community to support your journey.
A community improves overall mental and emotional well-being for its members. Encouragement and knowledge from others keeps you motivated throughout your financial journey improving overall wellness.
Find Healthy Ways to Cope with the Stress
Improving the way you manage money isn’t the only way to combat financial stress. Here are simple stress remedies you can do to incorporate into your daily routine.
Remind yourself that stress is normal and natural. Reframe the way you feel to help you endure future bouts of it.
Getting enough Vitamin B6, either through food or supplements will help boost serotonin levels, which will help to reduce anxiety naturally.
Or skip the pill, and make sure you’re eating protein. It’s a great source of vitamin B6.
Lay off the caffeine (we’re sorry)
Have you ever considered that caffeine could be contributing to your anxiety? The same physical symptoms of stress occur when you’re over-caffeinated. (Hello, restless leg and insomnia.)
Take care of your body.
For every 52 minutes of work, take a 17-minute break. It helps you retain the highest level of productivity over the span of a workday. You’re working smarter, not harder. Take the break time to stretch, go for a walk and get some fresh air.
Take 10 minutes every day to stretch. The benefits? It increases blood circulation, reduces stress (cortisol), and nourishes the nervous system. Practicing yoga daily can help train your system to live mostly in your parasympathetic nervous system. To flush out cortisol (one of your stress hormones), aim for 10 minutes of yoga in the morning, and 10 minutes before bed.
Manage Stress and Manage Your Money
Stress isn’t something that can necessarily be avoided, but it can be managed. So too with financial stress. You can improve your relationship with money and stress less if you equip yourself with the right tools, give yourself a game plan, and surround yourself with people who are money mindful. Your mind, body, and soul will appreciate your efforts.