Supporting your wellbeing when experiencing financial stress

There are lots of fun, free things you can do to boost your wellbeing. Visit a local park or beach, pick up a book from the library, have a board games night, or plan a potluck dinner.

Staying active doesn’t have to be expensive – there are plenty of free or low-cost ways to move your body. Go for a swim at the beach, do some mindful stretches, join a free community class, or get outside for a walk with a friend.

Try a free yoga or meditation class online, do some deep breathing, listen to music, or enjoy time in nature. Learn what works for you and practice it regularly.

When you are feeling stressed or worried about something, it can affect your sleep. Try going to bed and waking up around the same time each day, limiting screens and stimulants like caffeine and alcohol before bed, and doing calming activities like reading, stretching or mindfulness.

Talk to someone you trust – like your partner, whānau, or a friend. Saying things out loud can take some of the weight off and make it easier to think clearly about what to do next.

You might find that the person you talk to has been going through something similar. A lot of people are navigating this at the same time, even if it doesn’t always look that way from the outside.

If things feel bigger than a conversation with loved ones, there are people who can help. Financial mentors offer free, confidential, and non-judgmental support. They can help you understand your situation, talk through options, and make a plan that feels realistic for you. The MoneyTalks Helpline is a free service provided by FinCap, designed to connect people and families with local financial mentoring service.

Does your work have an Employee Assistance Programme (EAP)? If so, you can also access free financial advice through your EAP provider.

Make sure you prioritise essential costs like food, heating, water, mortgage or rent payments, basic clothing, medical expenses and your phone. If paying these bills is difficult, reach out to your bank or utility provider to discuss support. A financial mentor can also help you work through your options.

There are also community organisations that can help you with meals, groceries and other items. Our Wellbeing tips for managing financial stress resource provides more information about how to access these services.

Create a realistic budget for yourself or your household. Review your budget with your partner or whānau – set goals and spending limits together. Use an online tool like Sorted, or ask a financial mentor to help you.