According to a recent survey, 81 percent of Americans are worried about losing their job this year—and honestly, who could blame them?
The economy feels like it’s on the edge. With the stock market rollercoaster ride, new tariffs sparking a global trade war, and layoffs picking up steam in 2025, the stress is real. Every scroll through the news feels like another reason to clench your jaw, tighten your shoulders, and ask: Am I going to be okay?
If you’re feeling more anxious than usual—about money, stability, your future—you’re not imagining it. Economic uncertainty hits hard. It messes with your focus, your sleep, and even your physical health.
But while you can’t control the headlines, you can control how you care for yourself through the chaos.
Below are practical, science-backed strategies to recession-proof your well-being—so you can feel grounded, clear, and resilient, no matter what the market (or the politicians) do next.
Recession-Proof Rituals for Your Mind and Body
1. Manage Economic Stress with Mindful Breathing
When the economy feels shaky, your nervous system feels it too. Rising stress levels trigger fight-or-flight mode, making it harder to think clearly or make good decisions. Mindful breathing helps short-circuit that stress response and bring you back to the present.
Try this:
✅ Take 5 minutes daily for deep breathing to calm anxiety. Inhale for 4 counts, hold for 7, and exhale for 8. This activates the parasympathetic nervous system, calming anxiety and improving clarity. Try out the guided practice here.
2. Shift your mindset
When the economy feels uncertain, it’s easy for your thoughts to spiral into worst-case scenarios. But not every worry deserves your energy. Learning to pause, zoom out, and reframe your thinking can help you move from fear to focus.
Try this:
✅ When financial stress shows up, ask: Is this a problem I need to solve right now, or a fear about the future? If it’s the latter, gently bring your attention back to what you can control today.
3. Build a Financial Self-Care Routine
Financial stress can feel like a constant low-grade buzz in the background—but having a few calming money habits can lower the volume. Financial self-care isn’t about having it all figured out—it’s about feeling more steady and in control, even in an unpredictable economy.
Try this:
✅ Set small, achievable goals: Whether it’s building a mini emergency fund, trimming a single expense, or tracking your spending, even tiny wins build confidence.
✅ Avoid doomscrolling financial news: Constantly refreshing market updates or reading layoff stories fuels anxiety. Set healthy limits—and balance it with uplifting or inspiring content.
✅ Practice gratitude for what’s solid: Even during financial strain, a daily gratitude practice (just 3 things!) can rewire your brain toward calm and abundance.
4. Reset Your Body with Movement
When anxiety builds up, your body holds the tension—tight shoulders, clenched jaw, restlessness, or fatigue. Economic stress doesn’t just live in your mind—it gets stuck in your muscles. Movement is one of the most effective ways to release that tension and support your nervous system.
Try this:
✅ Shake it off: A 60-second shake-out—hands, arms, shoulders, legs—can literally help reset your system and release stress that’s been stored in your body.
✅ Move daily: Even a 10-minute walk can lower cortisol and lift your mood. This isn’t about getting fit—it’s about helping your body feel safe again.
✅ Stretch what feels tight: You don’t need a full yoga flow. Just tune in: Where do you feel the tension? Move there gently and breathe through it. If you don’t know where to start, here’s a 30 second stretch to try.
5. Be Intentional with Your Morning & Evening Routine
When the outside world feels uncertain, having even a small sense of predictability in your day can be a game changer. Daily rituals remind your brain: I’m safe right now. I have some control. That steadiness helps anchor you through chaos.
Try this:
✅ Start your morning with intention: Whether it’s 5 minutes of journaling, stretching, or sipping your tea without a screen, begin the day on your terms. Try this 5 minute morning routine for grounding and focus.
✅ End the workday with a “shutdown” cue: Close the laptop. Take a walk. Light a candle. These tiny rituals help signal that the stress of the day is done. Try this 10 minute after work wind-down meditation.
Final Thoughts
The economy may feel shaky, but your inner foundation doesn’t have to be.
By tending to your nervous system, creating grounding habits, and shifting your mindset, you can recession-proof your well-being—one small action at a time.
What’s one thing you can do today to take care of your future self?
Zee Clarke is the author of the book, Black People Breathe (Penguin Random House). She has been featured in many leading publications including ABC, Fortune, Forbes, CNBC, Ebony, Essence, and Fast Company.
She is a Harvard Business School graduate who applies holistic healing practices to corporate environments. Zee leads transformative workshops on mindfulness, breathwork and stress management tools at organizations such as Google, Visa, AMC Networks and more.
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