When money feels tight, everything else tends to feel tighter too, and you might feel yourself saying no more often, putting off plans, and worrying about how the next few weeks or months are going to look, which is stressful. And the worst part is that when things are difficult financially, the first thing a lot of people cut back on is themselves - the little treats, the things that bring comfort, and even the basic care routines that normally help you feel okay all just disappear because that’s what you think has to happen.

But the truth is that if you’re going through a time where money is causing tension or uncertainty, that doesn’t mean you have to stop looking after yourself altogether, and it might be that you just might need to do it a bit differently for a while. So with that in mind, here are some ideas about how to care for yourself when money’s feeling tight.

Stop Feeling Guilty

There’s a lot of guilt tied up in money, and not just how much you have, but how you spend it, what you’ve done with it in the past, or what you wish you’d done differently. That guilt can end up getting into everyday decisions, and you’ll make something simple for dinner and feel bad it’s not healthier, for example, or you’ll say no to a social plan and feel like a bad friend. Perhaps you skip a haircut or wear the same clothes a bit longer and feel like you’re not keeping up, and that makes you feel worse.

Stop feeling guilty because hard times are hard enough without giving yourself a hard time on top of it, and the truth is that letting go of the guilt - or at least noticing it and choosing not to listen to it - is a big step toward being a bit kinder to yourself.

Small Routines Still Count

When you’re overwhelmed, it’s easy to assume there’s no point keeping up with small habits. Maybe you stop doing your skincare or stop writing your to-do list or leave the laundry piling up because what difference does it make, really?

But it does make a difference because these small things are still anchors, even when things feel like they’re getting out of control - brushing your hair, opening the window to let some air in, making a cup of tea and actually sitting down to drink it… These things don’t fix your finances, that’s true, but they do help create little pockets of de-stressing time in the day, and that can change the way things feel overall.

Look For Comfort That’s Not Expensive

Comfort doesn’t have to cost money, but it can still be really effective. Maybe it’s lighting a candle you already have, or reading a book you’ve read before, or wearing soft clothes, or wrapping yourself in a blanket and watching something easy. It might be cooking something that smells good, or writing things down in a notebook, or walking around the block and getting some fresh air. All of that (or even just some of it) can add up to something positive that can make a massive difference.

And if you’ve got people in your life who help you feel understood and can offer some useful advice, try to let them in rather than keeping them away - even just sending a message to say hi can help.

You’re Allowed To Be Happy

Sometimes when money’s tight, it can feel like you’ve lost your right to enjoy anything, and that if you’re stressed or behind or struggling, you don’t deserve to laugh, rest or be distracted, but that’s just not true.

What is true is that you’re still allowed to have moments that feel good, and you’re still allowed to laugh at something silly, or enjoy your breakfast, or take pleasure in a walk or a hobby or even just sit and do nothing at all if that’s what you want. The point is that joy doesn’t mean you’re ignoring your situation, but it’s giving you the chance to have a bit of a break which might be the key to working out a solution, so why limit or punish yourself?

Be Honest About What Helps

Sometimes we reach for things that feel like care but actually make things worse, and good examples include doomscrolling, spending out of stress, staying up way too late to avoid thinking, binge eating, drinking too much, and so on. Of course, it’s understandable, especially when you’re feeling cornered or overwhelmed, but is it really helping? If it does help, it’ll only be a short term fix, and it’s likely you’ll feel worse when the dopamine wears off.

That’s why it can help to notice what genuinely helps you feel better for the long term rather than right now. What makes your body feel good, not just distracted? What gives you a sense of having done something for yourself, even something tiny? Write those things down if it helps, and then, when everything’s feeling heavy, you’ve got a list to remind you of the things that actually help and you can work through it rather than go straight for the bad stuff.

Ask For Support

There’s often shame around asking for help when money’s tight, but you don’t have to go through it alone. Sometimes that support is practical, like advice, resources, budgeting help, but sometimes it’s emotional too because you might need to talk to someone who just someone who gets it and listens and who can remind you that you’re not a failure.

And if you feel like you’ve been carrying too much for too long, or your thoughts are starting to spiral, it might help to talk to someone outside your usual circle because there are services that offer support without long waiting times or big price tags - for example, this practice offers online therapy, which makes it easier to access help from home if that feels more manageable.

Keep One Thing That’s Just Yours

When finances are tight, your world can start to feel smaller and everything becomes about what you have to do or have to pay for, and there’s not much space left for anything else.

So try to keep one thing that feels like yours, like a small routine, a creative hobby, a project, a ritual, or even just sticking to a plan. It should be something that makes you feel you’ve got choices, not just someone reacting to stress which is often how it can feel when you’ve got money worries. The more you can feel like yourself, the more in control you’re going to be.