In a crisis, multiple things happen all at once. They all feel urgent, and it can be hard to know where to start. Sudden changes that affect your finances can especially cause worry, frustration, and sometimes intense stress and pressure. It is easy to feel overwhelmed by so many things demanding your attention.

Here are a few things to keep in mind as you are processing it all.
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Pause and Check in with Yourself‍

Before making any big decisions, give yourself a moment to pause. Stress can show up in our bodies in many ways, including a racing heart, a tight chest, an upset stomach, sleepiness, or even exhaustion—not the best conditions for decision-making. Take a few minutes before making a move. 

These are some ways to ground yourself:

  • Take slow, deep breaths.
  • Stretch your shoulders, rotate your wrists, and wriggle your fingers.
  • Drink some water. If you have not eaten recently, take a meal break.

It can also help to name your reactions. Ask yourself:

  • What emotions am I feeling?
  • Am I being reactive? Do I need to stop what I am doing?
  • Are my emotions driving my decisions right now? Will I be happy with these decisions tomorrow, or do I want to take a step back and process my emotions first?

If you are in crisis and need someone to talk to right away:

  • Call or text the 988 Suicide and Crisis Lifeline (24/7, free and confidential).
  • Reach out to a mental health warmline for non-emergency emotional support.


‍Name and Plan Around Barriers


Consider what might be standing in the way of you moving forward. For example, you might be thinking:

  • I am scared to open my mail or look at my bank account.
  • I am worried that asking for help will make things worse.
  • I don’t know who to call or what to ask for.

Naming barriers can help you notice the thoughts and feelings that come with them. You might realize, for example, that checking the mail or making a call often makes you tense. Seeing these patterns gives you a chance to prepare. You might take a deep breath, ask someone supportive to be with you, or plan a small distraction to engage in after.

Acknowledging what’s there doesn’t have to mean fixing it right away. Sometimes simply naming it makes things feel lighter and opens space for your next step. ‍

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Define What You Need the Most

In a crisis, it can be hard to prioritize needs. You don’t have to name or work through everything at once. It may help to start with one or two needs that are on your mind the most. Then, ask yourself these questions to decide what to focus on first:

  • What capacity does this require (emotional, monetary, time), and do I have the capacity to work through it?
  • Will this task make it possible for me to take other steps later? (For example, repairing your phone would allow you to call for help or apply for jobs.)
  • Does this require resources I do not have at the moment? If so, is there a way to get support first?
  • Can this wait? Not everything needs to or can be done today (especially if it depends on others to get done). Write down what you are thinking and set a date or time to revisit it later.
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Identify What You Can Get Help With

Resources that can help you identify and meet your priorities:

Reassess and Repeat

Crisis situations move fast and can change just as quickly. What felt urgent yesterday may not be the same priority today. Set aside a little time, even just five minutes, to check in with your plan every few days. Prioritizing does not mean you are failing at other things. It simply means you are focusing on what is most critical at this moment.
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Let’s Work Through a Sample Scenario Together

Imagine you just started a new job, but it does not include health benefits. You need to figure out how to get medical coverage. At the same time, you have to pay rent, and your partner is worried about applying for public benefit programs because of concerns about public charge even though you both have secure resident status. Everything feels urgent and your differences around priorities feel overwhelming.

Here is how you might use the steps above:

  1. Pause first. Before you start making calls or filling out applications, you take a few moments to acknowledge how you are feeling and remind yourself that it is a lot to manage. 
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  2. Name the barriers. You notice that your partner’s fear about public charge and applying for benefits is making you hesitate to take action. Writing this down helps you see why you are feeling stuck and gives you a chance to talk through it.
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  3. Define what you need most. You ask yourself, Which step will make the biggest difference for me and allow me to address the other issues? You decide figuring out medical coverage is the priority because you can’t afford to pay for any potential medical emergencies.
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  4. Investigate your options to get help. You call 211 and ask about health coverage options and whether any programs would be safe to apply for in your situation. While on the call, you learn they have information about other safety net programs, including housing, so you ask for additional referrals. You also use the MyMoneyPath Benefits Screening Tool to check for public benefit programs you might be eligible for. You are not sure about applying yet, but you want to see if the process feels worth it before moving forward. This gives you more information before you decide whether to apply.
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  5. Reassess. Now you feel you have a clearer idea of what to do next about your medical coverage. You have not solved everything yet, but you have identified your next steps and the resources that can help you get there. You reflect on your current situation and confirm that moving forward with resources to help you secure medical coverage is still your priority for the moment.

This is only one example. These steps can help you move forward in a wide variety of circumstances. Working through these steps does not fix everything, but it can help you identify a starting point.


Next Steps
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When you are ready, you can use our SMART Goal tool to decide which step to take first, choose something achievable, and set a date to complete it.

If you are not sure where to start, call 211 to be connected to local programs, or use the United Way partner map to find a United Way near you for additional support.

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