COPING WITH FINANCIAL

STRESS
Stress Management

Abstract
Aim to raise awareness on the effects of stress and that by the end of this presentation we will be
able to identify stress and manage it properly

Youness Abou Saleh

Youness.abousaleh00@gmail.com
 Coping with financial stress
Contents
Part 1: What is Financial Stress?..................................................................................................................2
Part 1.1: Symptoms of Stress...................................................................................................................2
Physical and Behavioural Symptoms...................................................................................................2
Cognitive Symptoms (or Thoughts)......................................................................................................2
Emotional symptoms...........................................................................................................................2
Part 1.2: Body Awareness Exercise..........................................................................................................2
Part 2: The Stress Index & the Stress Response...........................................................................................3
Part 2.1: The Stress Index........................................................................................................................3
Part 2.2: what your score means:............................................................................................................4
Part 2.3: The Stress Response..................................................................................................................5
Part 3: The Stress Response Stages.............................................................................................................6
Part 4: Preventing Stress.............................................................................................................................6
Part 5: Coping with Financial Stress.............................................................................................................7
1- Make one financial decision at a time and track your spending......................................................7
2- Identify your financial stressors and make a plan............................................................................7
3- Recognize how you deal with stress related to money....................................................................7
4- Avoid temptation.............................................................................................................................7
5- Remember what’s important..........................................................................................................8
6- Ask for support and talk through things..........................................................................................8
Part 6: Coping with F.S during COVID-19 & the Lebanese crisis..................................................................8
Part 7: Resources to help:............................................................................................................................8
Self-help resources..................................................................................................................................8
Websites..............................................................................................................................................8
Books...................................................................................................................................................9
Videos..................................................................................................................................................9
Courses................................................................................................................................................9
Financial counselling................................................................................................................................9
Self-help groups.......................................................................................................................................9
Part 8: Please take time to write three ways you will change your lifestyle to reduce stress.....................9
Part 1: What is Financial Stress?
A condition that is the result of financial and/or economic events that create
anxiety, worry, or a sense of scarcity, and is accompanied by a physiological
stress response
Part 1.1: Symptoms of Stress
Physical and Behavioural Symptoms
1- Racing heart
2- Cold and sweaty hands
3- Shallow breathing and upset stomach
4- Fatigue, with shoulder and back pain
5- Sleep disturbances and weight changes

Cognitive Symptoms (or Thoughts)

1- Forgetting things
2- Finding it hard to concentrate
3- Worrying and difficulty processing info

Emotional symptoms
1- Fear
2- Tearfulness
3- Anxiety
4- Increased anger

Part 1.2: Body Awareness Exercise

Part 2: The Stress Index & the Stress Response
“Look at her she seems so stressed out.”

Part 2.1: The Stress Index

DO YOU YES/NO DO YOU YES/NO
FREQUENTLY FREQUENTLY
Neglect your Make a “big
diet? deal” of
everything?

Try to do Look to other

everything people to make
yourself things happen?

Blow up easily? Have difficulty

making
decisions?

Seek unrealistic
goals? Complain you
are
disorganized?

Fail to see the Avoid people

humor in whose ideas
situations others contradict your
find funny? own?

Act rude? Bottle up

everything
inside?

Avoid or neglect Use sleeping

physical pills or
activity? tranquillizers
without
consulting a
doctor?

Have few or no Not get enough

supportive rest?
relationships?

Get angry when Ignore stress

you are kept symptoms in
waiting? your habits and
 Fail to get away attitudes?
from noise and
crowds
Put things off Think there is
until later? only one right
way to do
something?

Fail to include Gossip?

relaxation time
in your day?

Impatiently try
to race through Spend a lot of
your day? time
complaining
about your past?

Score 1 for each “YES” answer. Total Your Score _______

Part 2.2: what your score means:

Part 2.3: The Stress Response

“I really don’t think I have too much stress, but sometimes it just feels so hard to deal with
everything.”

“When I’m in crisis mode, look out. You never know what will happen.”

Part 3: The Stress Response Stages

Part 4: Preventing Stress
“My best method of preventing stress is to live healthy and to try to avoid things that cause it.”

1- Just say no

2- Stop procrastinating – act

3- get help when you need it

Part 5: Coping with Financial Stress

1- Make one financial decision at a time and track your spending

When people are faced with multiple, back-to-back decisions that test willpower, research suggests that
their willpower can easily be depleted. Space out your financial decisions instead of making too many at
once and becoming overwhelmed. Research shows that tracking can be an effective tool. Keep a daily
list of how you spend your money. Begin by listing your assets and liabilities (what you have and what
you owe). Is your money where you want it to be? What debts do you have, and what are the interest
rates on each? This is also the time for a deep dive on cash flow—the money coming in and going out.
What are your fixed expenses, what do you typically spend money on, and what’s left over?Then, before
you do anything else, set a weekly or monthly calendar meeting with your partner so you can stay on
top of your day-to-day finances. Even if you’re not the numbers whiz in the family, it’s in your best
interest to stay involved.

2- Identify your financial stressors and make a plan.

Take stock of your financial situation and where money causes you stress. Write down ways you and
your family can reduce expenses or manage your money more efficiently. Then commit to a plan and
review it regularly. Although this can be anxiety-provoking in the short term, writing a plan and sticking
to it can reduce stress. If you’re having trouble paying bills or staying on top of debt, reach out for help
by calling your bank, utilities or credit card company to set up a payment plan.

3- Recognize how you deal with stress related to money.

In tough economic times, some people are more likely to relieve stress by turning to unhealthy activities
such as smoking, drinking, gambling or emotional eating. The strain can also lead to more conflict and
arguments between partners. Be alert to these behaviors — if they are causing you trouble, consider
seeking help from a psychologist or community mental health clinic before the problem gets worse.

4- Avoid temptation
While it may not be possible to stay away from shopping malls and stores altogether, limiting your time
there can help you manage spending. Choose an alternative social activity over shopping. Avoid
opportunities for impulsive spending by leaving credit and debit cards at home and only carrying the
amount of cash you can afford to spend.

5- Remember what’s important

Commercialism can overshadow the true sentiment of the holiday season. When your holiday expense
list outstrips your monthly budget, scale back. Remind yourself that family, friends and relationships
matter more than material objects.

6- Ask for support and talk through things

Research shows that having a support system can help you reach your goals. Surround yourself with
people you trust who will support your financial goals and want to help you succeed.
Part 6: Coping with F.S during COVID-19 & the Lebanese crisis

Part 7: Resources to help:

Self-help resources
A good way to start to deal with stress in your life is to learn how to overcome it. Websites, books,
videos and courses can help you increase your understanding of stress and how to manage it.

Websites
The internet has a lot of useful information, but most of it is not regulated and may be poor quality.
Visit websites that provide reliable information on stress

Books
Many books claim to help people deal with stress, but not all are written by experts. If you are unsure of
a book’s credibility, try to borrow a copy from the library or research it online before buying. You can
also ask a health care provider for an opinion.

Videos
There are some good documentaries and information videos that can increase your understanding of
stress and stress management.
Courses
Some stress management experts claim to have the only method that works. In reality, there are many
effective stress management techniques. Courses on stress management and related topics are often
offered by private companies and not-for-profit organizations such as community colleges. It is
important to check the qualifications of anyone who is leading such courses.

Financial counselling
If money is the root of your stress, find help through a credit counselling service. These services provide
counselling for people with credit difficulties. Some counsellors act on your behalf to deal with agencies
or people to whom you owe money. Look in the yellow pages for credit or financial counselling and
planning. How we think, or react, that makes us feel over-stressed. Talking to someone can help.

Self-help groups
Sometimes, true understanding can only come from someone who has been in your situation and has
experienced the same type of problem and overcome it. You can find support and solace in many self-
help groups (also called mutual aid groups or support groups). People with similar problems get
together to help each other cope. Through the combined strength of the group, you may find what you
need to take charge of your own situation.

Membership in a self-help group can be an alternative to professional therapy. You may find that a
support group is useful in addition to formal helping services. To find out about self-help groups, contact
your local community information service.

Part 8: Please take time to write three ways you will change your
lifestyle to reduce stress

Thank You!