With the cost of food, rent, utilities and other household bills still rising, many of us are feeling the pinch. A recent YouGov poll commissioned by the Greater London Authority (GLA) revealed that one in five Londoners (21%) are struggling financially and that many, especially social renters, are using less water, energy or fuel to keep their costs down.
“I’m hugely concerned about the impact that winter will have on Londoners who are already struggling due to the ongoing cost of living crisis.” - Sadiq Khan, Mayor of London
If you’re feeling the strain financially and things seem overwhelming, you can take small steps to help you stay mentally healthy. The team at Good Thinking, London’s digital mental wellbeing service, has written this article to give you some practical tips and links to support organisations. We hope that our advice and free resources help you to get through these challenging times.
Whilst stress is a perfectly normal reaction in the body and mind to some type of threat, it becomes something quite different when you’re faced with an ongoing threat or challenge, such as the cost of living crisis.
One of the best ways to deal with stress is to focus on what you can control. Step away from the bigger picture (don’t think about what the energy companies or politicians are doing) and, instead, focus on the small things you can achieve personally. This could be related to your finances (e.g. switching to a new energy tariff or looking for deals at the supermarket) or it could be something really simple from the list below:
- Call a friend
- Listen to a podcast
- Go for a walk
- Read a book
- Eat a healthy lunch
Our article about how to deal with stress contains more details about this technique and you can gain a better understanding of what stresses you by using the Good Thinking self-assessment tool.
We also recommend downloading free NHS-approved wellbeing apps – Be Mindful, My Possible Self and Sorted: mental health are all available for free exclusively to Londoners via Good Thinking.
It’s natural to feel anxious, worried or scared in certain situations, such as when you face financial hardship. But if anxiety is interfering with your daily life, the following tips can help you to manage it:
- Focus your attention on tasks rather than thoughts
- Remember that life is always uncertain (worrying about the worst-case scenario won’t change the outcome)
- Limit your intake of news and social media
- Have a daily routine that includes enjoyable and rewarding activities
- Be kind to yourself – prioritise exercise, self-care and sleep
The Centre for Clinical Interventions Anxiety Workbook contains techniques to help you understand why you worry and gain the skills to reduce feelings of anxiety.
Good Thinking users who live, work or study in London can also use our self-assessment tool and access NHS-approved wellbeing apps, such as Be Mindful and Meditainment for free.
Worrying about your finances can have a negative effect on your mood and may make you feel tearful, frustrated, empty and even depressed. Fortunately, there are lots of things you can do to build your resilience and help you to stay positive. Our five ways to good mental wellbeing article and guides for different faiths are a great place to start as they encourage you to:
- Connect with other people
- Be physically active
- Learn something new each day
- Give to others
- Pay attention to the present moment
You might also like to use our self-assessment tool and the free NHS-approved wellbeing apps that are available on the Good Thinking service, which include Sorted: mental health, My Possible Self and Be Mindful.
Whether you’re struggling to fall asleep because your mind is racing or you’re waking up during the night, making small changes to your lifestyle and bedtime routine can make a big difference to your sleep. Our top tips include:
- Eat a healthy diet and stay hydrated
- Switch off any tech devices before going to bed
- Try meditation or another relaxation technique, such as listening to music
- Make sure your bedroom is dark, quiet and the right temperature
- Keep a sleep diary to identify patterns and problems
If you can commit a little more time to improving your sleep, Good Thinking’s Sleep Workbook contains a simple six-week programme.
We also recommend checking out our self-assessment tool and the various NHS-approved wellbeing apps, such as Be Mindful and Sorted: mental health, which are free for Good Thinking users who live, work or study in London.
Money worries can affect your mental health in many ways. It might make you feel anxious, down or irritable and it can even affect your sleep. At the same time, your mental health can have an impact on how you manage your finances – if you’re stressed or depressed, you might not feel motivated to deal with your financial situation.
Fortunately, lots of charities and other organisations can help you to manage your finances and deal with debt. The following websites are a good starting point:
- Ask your creditors for ‘Breathing Space’ (respite from your debts) (UK Government)
- Check which benefits you could claim (Turn2us)
- Create a household budget planner (MoneyHelper)
- Find a warm space near you (Warm Welcome)
- Find out how to cut your costs (MoneySavingExpert)
- Get free, impartial debt advice (Debt Free Advice)
- Get help with the cost of living (Citizens Advice)
- Get help with the cost of living in London (Greater London Authority)
- Learn about cost of living payments and other government support (BBC)
- Learn how to live on a low income (Christians Against Poverty)
- Manage your mental health and money worries (Mental Health and Money Advice)
- Take back control of your finances (StepChange)
It can be hard to ask for help so, if a relative or friend is worried about money and you’ve noticed changes in their emotions and/or behaviour, let them know that you are there for them. In some cases, you might need to help them get professional support from their GP or a charity.
Good Thinking’s quick guides to looking out for others contain lots of great tips for supporting friends, family and others in your local community and colleagues. You might also like to share our Five ways to good mental wellbeing guide with other people – we’ve produced versions of this guide for different faith communities.
If you're concerned about your mental health because of financial stress or any other reason, talk to your GP. If you feel very distressed and can’t wait for an appointment, or if you feel unable to keep yourself safe, please visit our Urgent Support page where you’ll find details of local 24/7 NHS mental health helplines and other support organisations, such as Samaritans and SHOUT.
If you need urgent financial help (for example, if you’re facing a choice between buying food and keeping warm or you’re at risk of losing your home), you may be eligible for grants or emergency payments. The GLA website provides guidance on this and links to further information.
