Finding Stability: A Therapist’s Guide to Navigating Hard Times
💡 Finding Stability: A Therapist’s Guide to Navigating Hard Times
The current climate—whether due to global uncertainty, economic stress, seasonal changes, or personal challenges—often leaves us feeling drained, anxious, or fundamentally unstable. For many, the simple routines that once provided comfort are no longer enough to manage the weight of external pressures.
If you are struggling right now, please know this immediately: What you are feeling is valid, and you do not have to endure it alone.
From a therapeutic perspective, hard times aren’t just circumstances; they are sustained threats to our nervous system.Your goal isn’t necessarily to eliminate the stressor, but to build a container—a structure of support—that allows your body and mind to weather the storm.
1. Navigating Financial and Emotional Shock
For government employees, the stress of a shutdown or delayed payment creates a unique form of anxiety: income uncertainty for essential personnel. Your mind is focused on two crises at once: the job you’re doing, and the bills you can’t pay.
Acknowledge the Violation: The fear and anger you feel about working without pay is legitimate. It is okay to be frustrated that your commitment is not being honored financially.
Release the Pressure of Productivity: Give yourself permission to be less productive. If you are struggling, and your only accomplishment for the day is that you stayed housed, fed, and safe, that is enough.
Validate the Ambiguity: Honor the contradictory feelings—you may be proud of the work you are doing but furious about the payment delay.
2. Anchor Your Self in the Present: Managing Uncertainty Anxiety
When the future feels chaotic, the best antidote is reclaiming small areas where you do have control and grounding your mind in the present.
The “Anchor-Check-Connect” Technique
This method uses your breath and physical senses to pull your focus out of the uncertain future and back into the controllable now.
Anchor Your Breath (The Control): Take three slow, deep breaths. On the exhale, mentally say the word “Safe”or “Now.”
Conduct a Body Check (The Reality): Systematically scan your body from your head to your toes, non-judgmentally noticing where the anxiety sits (tightness, fluttering stomach).
Connect to Your Senses (The Present): Engage one or two senses with an object (e.g., focus completely on the feel of your clothes or use a strong scent like a mint or essential oil).
3. Immediate Resources for Government Workers
If you are an unpaid government employee, these resources are specifically designed to help you maintain stability during periods of financial uncertainty:
Mental Health & Counseling (Confidential)
Employee Assistance Program (EAP): Your EAP offers free, confidential short-term counseling (typically 4-6 sessions) for stress, anxiety, and family problems. This is your most direct and valuable free resource.
Access Number (Most Common FOH Provider): 1-800-222-0364 (Available 24/7).
988 Suicide & Crisis Lifeline: Provides free, confidential support 24/7 for anyone in distress.
Number: 988
Financial and Emergency Support
Howard County
Free and Reduced Meals (FARMS) for public schools students: https://www.hcpss.org/food-services/farms/.
The Community Action Council of Howard County will provide pre-bagged shelf staples to federal employees living in Howard County up to two times a month during the shutdown. They also provide energy and housing assistance.
Grassroots Crisis Intervention Center, https://grassrootscrisis.org/ Access to free 24/7 mental health services, 988 text services, Walk-in 8990 Old Annapolis Rd Ste A, Columbia, MD, Crisis Line 410-531-6677, they are have a residential emergency shelter and a resource day center.
Indian Cultural Association of Howard County, free food diistributions https://www.indianculturalassociation.org/hunger-relief
Bethany United Methodist Church for food assistance, https://www.bethanyum.org/food-pantry/
Baltimore County
BGE is providing expanded bill payment support options such as flexible payment options, late payment charge waivers and streamlined verification. Impacted customers will be eligible for multiple payment arrangements and budget billing plans. A 30-day waiver on late payment charges will be granted in increments for affected customers.
Postpartum Support International-free Perinatal Mental Health services for pregnant, postpartum, and post-loss individuals – in English and Spanish. If you need mental health support, call or text the PSI Helpline at 1-800-944-4773. You can also explore peer support programs on Postpartum.net and through the Connect by PSI app, including online support groups, peer mentor program, Facebook groups, and the Provider Directory.
National Maternal Mental Health Hotline: 24/7 free and confidential support for pregnant and postpartum individuals experiencing mental health concerns or emotional distress.
Available in English and Spanish with interpreter services for 60+ languages
Call or Text: 1-833-TLC-MAMA (1-833-852-6262)
Website: https://mchb.hrsa.gov/national-maternal-mental-health-hotline
SAMHSA National Helpline: SAMHSA’s Helpline is a free and confidential service available 24/7, every day of the year. It offers support, information, and referrals for individuals and families dealing with mental health or substance use challenges. Help is available in both English and Spanish.
1-800-662-HELP (4357)
National Domestic Violence Hotline: Serves all those impacted by relationship abuse 24/7 confidentially.
1-800-799-SAFE (7233), Text ‘START’ to 88788
Website: https://www.thehotline.org
National Sexual Assault Hotline (RAINN): 24/7 free, confidential support for survivors of sexual assault.
Call: 1-800-656-HOPE (4673)
Online Chat: https://www.rainn.org
GoodRx Discount Program: Compare prices and get free prescription discount coupons, no insurance needed.
Accepted at major chains like CVS, Walgreens, and Kroger
Website: https://www.goodrx.com
App available on iOS & Android
Mark Cuban Cost Plus Drugs: Online pharmacy offering wholesale-priced medications + 15% markup + $5 pharmacy fee.
No insurance required, direct-to-patient shipping
Website: https://www.costplusdrugs.com
The Maryland Food Bank
Maryland Local Resources:
During financial emergencies, always check your specific county or city government for local, specialized relief programs (e.g., emergency rental funds).
Maryland Department of Human Services (DHS) General Resources: https://dhs.maryland.gov/ (For assistance with SNAP/food stamps, energy, and temporary cash aid.)
Office of Home Energy Programs (OHEP) for Utilities: https://dhs.maryland.gov/office-of-home-energy-programs/
FEEA (Federal Employee Education & Assistance Fund): This non-profit provides emergency hardship loans and grants to federal employees and their families during crises and shutdowns.
Resource Link: https://feea.org/
Unemployment Compensation for Federal Employees (UCFE): Federal civilian employees who are furloughed or terminated are eligible to file for unemployment benefits.
Maryland Department of Labor – Unemployment: https://labor.maryland.gov/employment/unemployment.shtml(You must file a claim in the state where your last official duty station was located.)
National Foundation for Credit Counseling (NFCC): Offers free or low-cost financial counseling for debt management, budgeting, and financial planning.
Website: https://www.nfcc.org/
Healing doesn’t happen in isolation. Stability is built one small, consistent action at a time, supported by the people and resources around you. Be brave enough to ask for the help you deserve.