Practical things you can do in the moment to feel better
Navigating financial difficulties can be an overwhelming experience that can leave you feeling hopeless and unsure of what the future holds. It's important to recognise that these feelings won’t last forever, and there are steps you can take to regain financial stability. The strategies outlined on this page are designed to help you manage your emotions, develop a plan of action, and take practical steps towards a brighter financial future. Remember, you are not alone, and there is always hope for a better tomorrow.
We’ve separated suggestions for how you can manage your feelings from a number of strategies to take back control of your finances directly.
Tips to help you manage stress
Stress can impact our energy levels and ability to do everyday tasks, so it’s important to find ways to manage our stress levels.
When feeling overwhelmed, doing a grounding technique like box breathing can be a helpful way to help you focus on the here and now.
Keep reading for more ideas.
- Try and limit negative thinking
It's easy to be self-critical and judge ourselves for the situation we're in, but sometimes things happen outside of our control, we have bad luck or unexpected things pop up. If this is the case for you, try not to add self-criticism and judgement to the stress you're already feeling. Try reframing your negative thinking and focusing on the positive. So, instead of thinking about yourself as a failure when you make a mistake, you can focus on what you’ve learned from it and how you can use it to do better in the future.
- Make time for things you enjoy
- Reach out to people you trust
- Create a worry time
Managing finances
It can seem hard to get back on track with your finances when you’re struggling with money and feeling worried about your financial situation. Here are some tips that can help you improve your financial wellbeing:
- Contact ATO on your bank
You can contact the Australian Taxation Office or your local bank and request to speak with financial counsellors free of charge. Financial counsellors work with people in financial crisis all the time and understand what you’re going through. They can give you advice about your financial situation.
- Create a budget
- Cut down on your expenses
- Prioritise debt repayment
- Speak to a debt counsellor
- Try to negotiate debt repayment terms
- Consider debt consolidation
- Find ways to earn additional income
- Look into support options from NGO and the government
Looking after your wellbeing after being scammed
Being scammed can leave you feeling shocked, embarrassed, or even ashamed. It might shake your confidence, spark self-doubt, or make you question your own judgement. These reactions are completely valid.
Scammers are skilled at what they do and anyone can be targeted. It’s not your fault, and there are people who want to help.
As you take practical steps to report the scam and protect your information, it’s just as important to care for your mental and emotional wellbeing.
Here are some ways to support yourself:
- Talk it through: Speaking with someone you trust can help you feel less alone. You might also benefit from talking with a professional counsellor or psychologist, especially if you're feeling overwhelmed or anxious. Click here to learn more about talking to someone you trust.
- Explore ways to rebuild self-esteem: A scam can leave you questioning your worth. Visit our self-esteem article for practical ideas to help you reconnect with your strengths.
- Practise self-kindness: Try to notice how you speak to yourself. Would you blame a friend if this happened to them? Treat yourself with the same care.
- Keep up with self-care: Small daily actions like eating regularly, getting fresh air, or resting when needed can help ground you through stress. Click here to read our article on the importance of self-care for mental health and wellbeing.
- Reach out for support: If you're struggling to cope, support is available. You can connect with a Lifeline crisis supporter 24 hours a day, 7 days a week via 13 11 14, text, and chat.
For practical steps and more advice, visit Scamwatch’s guide on what to do if you’ve been scammed.
