How to stop being afraid of running out of money

The fear of poverty is one of the most stubborn and irrational phobias. He can persecute even those who objectively live in prosperity. This fear is exhausting, making it difficult to make sound decisions, devalues success, and does not provide support inside. But you can deal with it — gradually, step by step, regaining a sense of security and confidence. Below are nine techniques that will help ease the fear of poverty and look at money more calmly.

9 ways to stop being afraid of running out of money

Use cognitive behavioral therapy techniques

When anxious thoughts about money start spinning in your head, you need to stop this internal whirlpool. One of the simplest tools of cognitive behavioral therapy is “recording thoughts.” Write down what happened, what emotions you experienced, and what phrases flashed through your head. Then ask yourself the following questions: “Is there any real evidence that everything is really that bad?” “What says otherwise?” — “How would a person look at it from the outside?” Sometimes it’s enough to see your fears on paper so that they lose their power.

A more realistic thought might be: “I have experience, knowledge, and people I can rely on. Even if there are difficulties, I will not be left without a way out.” With the fear of poverty, all-or-nothing thinking often manifests itself: if it’s not perfect, then it’s a disaster. But life is not divided into black and white: when you start to notice these extremes, you regain control and see that there is not a dead end, but a multitude of possibilities.

2. Figure out where this fear came from

Financial worries rarely come out of nowhere — their roots are most often in childhood. Visit. A F R I N I K . C O M . For the full article. Perhaps you grew up in a family where money was a constant cause for quarrels, or you often heard phrases like “We can’t afford it.”

Try to remember and write down: — “How did your family treat money?” “How did you feel when you didn’t have enough?” “What beliefs have you been taught?” These reflections will help you understand that part of your anxiety is not from the present, but from the past, when you could not change anything. But now everything is different: you have experience, knowledge, opportunities, and control over your life — this awareness heals in itself.

3. Bring yourself back to the present moment

The fear of poverty almost always lives in the future — in the imagination, where everything collapses. Awareness brings you back to the “here and now,” where you have air, a roof over your head, and the ability to breathe calmly. Try the “5-4-3-2-1” technique: — Name five things that you see; — four that you can touch; — three that you hear; — two smells; — one thing that you can taste. This practice quickly grounds you and brings you back to reality. If your body reacts with anxiety symptoms to thoughts about finances, try the box breathing technique: inhale for four counts, hold for four, exhale for four, and hold again. A couple of cycles, and you’ll feel like you’re getting calmer.

4. Manage your energy

When anxiety overwhelms, the first desire is to push it away, to pretend that everything is fine. But fear cannot be silenced — it can only be lived and directed. Try progressive muscle relaxation: alternately tighten and relax the muscles from the feet to the head. This helps to restore the body’s sense of security and relieve stress. Use emotional labeling — instead of a vague “I feel bad”, say: “I feel anxiety in my chest and fear of the future.” When you name an emotion, you stop being its prisoner. And create your own “emotional first aid kit”: favorite music, fragrance, hot shower, walk, call a friend. May you always have a way to quickly regain your inner balance.

5. Don’t shut yourself up

Silence and shame only increase anxiety. Talk about your fears with those you trust so that anxiety doesn’t become the background noise of your life. There are online communities where people share similar experiences and support each other. When you hear that you are not alone, the fear loses its acuteness. It’s not “something’s wrong with me”—it’s a common human reaction. If there is a person nearby who can listen without judging or share their experience, then this is already a support.

6. Look at money realistically

There is no such thing as a completely secure financial situation. Even the richest people have crises, losses, and mistakes. The only difference is how to perceive it — as a disaster or as a part of life. A healthy attitude to money is not an anxious “what if”, but a system of steps: budget planning, an airbag, and reasonable decisions. Worrying doesn’t give you confidence—it just eats away at your strength. Remember: people recover even after bankruptcies and failures. Flexibility, hard work, and ingenuity are assets that do not devalue even in a storm.

7. Practice gratitude and notice abundance

Gratitude is not naive optimism, but the ability to see that good things are nearby. It brings back a sense of support and confidence. Start with a simple one: warm food, clean clothes, morning coffee, a pleasant meeting, the opportunity to walk — these are small signs that life is richer than the numbers on the bill. Try to keep a journal of abundance, that is, once a week, write down everything that makes your life complete: care, luck, coincidences, joyful little things. Over time, the brain will begin to notice not only threats, but also stability around.

8. Rethink what success means to you

The fear of poverty is often fueled by the mindset: “Money equals value.” But think about the person you really respect. Most likely, you value him not for his income, but for his inner qualities. Make your list of non—monetary wealth: skills, talents, relationships, achievements, health. Write down what you are proud of and what brings you joy, and reread it when the anxiety returns. Set goals based not on money, but on values: improve your physical fitness, master a skill, and spend more time with your loved ones. Money is important, but it shouldn’t be the only measure of your success.

9. Find a balance between control and trust

The fear of poverty often forces you to control everything down to the smallest detail. But life cannot be completely controlled, so it is important to learn how to combine calculation and trust. Control gives you support, and trust gives you inner freedom. Make plans, but leave room for unpredictability, and also remember that mistakes are part of the path, not a failure. Develop flexible thinking: if one option doesn’t work, look for another. Trust yourself: even if it’s difficult, you’ll still find a way to survive.