We’ve been spending a lot of time at Create & Cultivate HQ discussing how we can best show up for and support our community during this uncertain time. Community is at our core, and connecting with others through one-of-a-kind experiences is what we love to do. While the world has changed, our mission has not. We’re committed to helping women create and cultivate the career of their dreams, which is why we’re proud to announce our new Ask an Expert series. We’re hosting discussions with experts, mentors, and influencers daily at 9 am, 12 pm, and 3 pm PST on Instagram Live to cure your craving for community and bring you the expert advice you’ve come to know and love from C&C. Follow Create & Cultivate on Instagram, check out our Ask an Expert highlight reel for the latest schedule, and hit the countdown to get a reminder so you don’t miss out!

Photo: Courtesy of Amanda Clayman

COVID-19 has upended our lives in every possible way. Socially, emotionally, physically, and certainly financially. With many of us losing our livelihoods, facing medical bills, or simply enduring a disruption to our regular life, anxiety can seem more omnipresent than ever before. But even in these trying times, money anxiety does not have to take over our mental health.

To find out how to better manage our financial fears for the sake of our mental health, we tapped Amanda Clayman, a financial therapist and Prudential Financial’s wellness advocate, for the latest installment of our Ask an Expert Instagram Live series. She (rightfully) reminded us that, by being mindful, we can use this crisis as an opportunity to become more self-aware, examine our situation and tendencies, and practice prioritizing our financial and emotional wellbeing.

Scroll on for five tips for coping with COVID-19 anxiety, and head to the Create & Cultivate Instagram to tune into our next live Ask an Expert segment.

1. Feel All the Feels

Begin by taking a moment to acknowledge your emotions. This may seem unnecessary, but too often we try to think our way out of feeling problems, brushing over the core of the issue. If you are anxious about your recent lifestyle shift or financial security, let those feelings come forward, and identify them without judgment.

Are you scared? Sad? Experiencing loss? Bottling up these sensations can lead to burnout and exhaustion, but examining them will help you move forward. You may find this exercise will reveal how your feelings don’t always tell you the truth—by naming your emotions, you can calmly compare them to the facts at hand and gain a more balanced perspective on the situation.

2. Get Comfortable With Uncertainty

Overcoming any type of anxiety means learning to tolerate uncertainty. Much of the financial effects of COVID-19 are out of your hands, and when we focus on those externals, we increase our sense of helplessness.

Instead of ruminating on what the market will do tomorrow or when certain businesses will reopen, try to honestly determine what you can and can’t control at this moment. Derive safety and purpose from the things that are within your power, like your attitude, your purchasing behavior, and your daily activities.

It also helps to not project too far into the future. If you are going to anticipate anything, anticipate the need to be flexible, and save your energy so that you can be effective as the situation evolves.

3. Bring It Back to the Basics

Your “new” lifestyle may bring changes to your spending and earnings compared to “normal life.” Take a look at your credit card and bank statements to determine how much you need to keep yourself fed, connected and safe. This is the time to protect the essentials: medical, housing, and food. This isn’t a time to make drastic changes, but instead, hone in on which of these basic needs will provide financial peace of mind and build good habits for the future. If you begin to feel anxious about this pared-down way of life, remember this budget addresses your needs right now, and when circumstances change you will change your money choices with them.

4. Respond, Don’t React

Anxiety can prompt you to create busywork that will keep you distracted from your feelings but do not confuse activity with productivity. It’s natural to want to pounce on every anxious feeling, but these impulsive decisions rarely line up with strategic needs, and can actually lead to big regrets where finances are involved. Staying grounded, present and aware under pressure is key for your overall well being.

Be purposeful, not impulsive; cautious, yet hopeful. To practice, try making a list of your anxious thoughts as they arise, then step away and allow your mind room to breathe. Return to the list at a later time and review it with fresh eyes. Also, when faced with financial decisions, take the time to gather information and analyze your options before you act. Thinking about money is important, but it can be toxic if it takes over every hour of the day.

5. Remember, You are Not Alone

Anxiety can arise from not being able to rely on your normal problem-solving methods (hello, planners!), so this is the time to get creative. COVID-19 is a collective problem, not an individual issue, and while it is physically isolating, it still allows for open communication with those around you.

Personal finance can be private, but it’s also universal. Everyone deals with it, and in these times of crisis, we can be civic-minded and united in our support for one another. Step outside of your typical routine and reach out to friends to talk about your financial anxiety. Host a virtual happy hour to share knowledge, fears, and money ideas. Nothing seems as scary when you face it together.

After all, combating financial anxiety is not just about feeling zen and balanced, it takes consistent self-care and discipline of mind, especially during a crisis. We are all concerned about our ability to provide for our loved ones, but remember to also take care of yourself.

Fostering mental health, examining your emotions, connecting with those around you, and slowing things down will help you make financial decisions you can feel good about. We have the ability to engage with our money beyond the surface level and remain calm and collected no matter what the world throws at us. We will get through it together.

About the Expert: Amanda Clayman, financial wellness advocate for Prudential Financial, is a widely recognized leader in the field of financial therapy. She helps her clients decode how thoughts, feelings, and associations shape their financial choices, and identifies how those patterns serve and limit them in their lives. For over a decade Amanda has been helping people move beyond shame and frustration to find opportunities for personal growth embedded in the financial challenges they face.