5 ways to keep your mental health from plummeting after a sudden salary decrease

Experiencing a sudden salary decrease can undoubtedly take a toll on your mental health.

A sudden decrease in income can lead to financial stress and insecurity. You might worry about how to cover essential expenses, pay bills, manage debt, and maintain your previous standard of living. A salary decrease can lead to worries about your long-term financial stability. You might feel uncertain about your ability to save for the future, reach your financial goals, or handle unexpected expenses. This financial uncertainty can contribute to heightened anxiety as you grapple with the fear of not being able to meet your financial obligations.

However small, there are steps you can take to help mitigate the impact and maintain your well-being during this challenging time. Your mental health is a valuable asset, and it's essential to prioritise it during difficult times.

Here are five ways to keep your mental health from plummeting:

1. Acknowledge and accept your feelings

It's normal to feel a range of emotions, including stress, anxiety, anger and even sadness, when facing a salary decrease. Allow yourself to acknowledge and accept these feelings without judgment. Remember that your emotions are valid and natural reactions to the situation.

2. Focus on what you can control

While you may not have control over the salary decrease itself, you can control how you respond to it. Direct your energy toward factors within your control, such as creating a new budget, exploring additional income opportunities, or seeking financial advice. Taking proactive steps can help you regain a sense of agency.

3. Try to practice self-care:

Prioritise self-care activities that promote mental well-being. Engage in regular exercise, practice mindfulness or meditation, maintain a balanced diet, and ensure you get enough sleep. These habits can help reduce stress and boost your overall mood.

4. Seek support

Don't hesitate to reach out to friends, family, or a mental health professional. Talking about your feelings and concerns can provide you with emotional support and different perspectives. Sometimes, simply sharing your experiences can alleviate the burden you're carrying.

5. Re-frame your perspective

Try to re-frame the situation in a positive light. While a salary decrease can be challenging, it might also provide an opportunity for personal growth, learning to manage finances more effectively, and re-evaluating your priorities. Focus on the aspects of your life that remain unchanged and find gratitude in them.

• You need more money more than ever. Here's how to negotiate a pay rise

• 6 important tips to take care of your money

• Here's why employees are burning out and how leaders need to pay attention

• How to stay fit in a cost of living crisis

• 6 ways to reduce your living costs in South Africa in 2023

• 5 Hacks to save money right now, as soaring costs bite into your budget