When life throws us a curveball, whether it’s an unexpected election result or a negative life transition like a death, divorce, or job loss, it can be tempting to wallow in self-pity or obsess about the worst-case scenarios. Neither of these responses benefits our mental health or helps us cope effectively. Instead, we recommend a couple of proven strategies to navigate uncertainty and anxiety with resilience and purpose.

1. Engage in Stress Saving
“Stress Saving” is the practice of saving money in response to stress, the opposite of “doom spending,” which involves impulsive or excessive purchases driven by anxiety or fear about the future. By focusing on what you can control and strengthening your financial foundation through savings, you’ll become more resilient in the face of uncertainty. It’s well known that money provides a sense of agency and stability, which is why having more can sometimes lead to higher levels of happiness. Given the uncertainties we all face in life, here are a few ways to strengthen your financial situation:

  • Build up an emergency reserve. We typically recommend that two-income families maintain a reserve equal to three months of living expenses and six months for one-income families. You may even want to increase this if you’re particularly worried about the future.
  • Pay down debt. If your emergency fund is at its target, consider paying down any unnecessary debts, such as credit cards, car loans or home equity lines of credit.
  • Review your budget. If you find you’re spending money on unnecessary expenses, cut them out. This will free up money for more important goals, and help you gain control over your financial life.

2. Focus on Gratitude
If you’re feeling unhappy with your life or the world right now, focus on what you’re grateful for. Research shows people are happier when they focus on the positive. Studies have found that giving thanks can help improve sleep, lower stress and enhance relationships. A gratitude practice can be a powerful antidote to the negativity we might be feeling, especially when the things worrying us are beyond our control. There are various ways to express gratitude:

  • Keep a gratitude journal. Each day, write in it 3 things you are grateful for that day.
  • Gratitude meditation. Visualize the things you are grateful for during a meditation.
  • Meal-time gratitude. Before dinner, have each person share one thing they are grateful for that day.

If you’re feeling anxious and stressed, anchor yourself in what you can control and give yourself permission to release what lies beyond your sphere of influence. Remember, as Seneca wisely observed, “We suffer more in imagination than in reality.” If we’re 100% honest with ourselves, most of what we fear never comes to pass. Or if it does, it often brings unforeseen opportunities for growth or positive avenues for change. So, during this upcoming holiday season, if you’re consumed with fear or a nagging sense of doom and uncertainty, remember that by strengthening your financial foundation, practicing gratitude, and focusing on what you can control, you’ll feel more confident and better equipped to face an uncertain future.