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Tips to manage and cope with rising costs |
by Cheryl Dizon-Reynante
While annual inflation is expected to remain low, some guess that the price of groceries will rise in 2025. There are many other variables that Canadians are concerned about, including the effects of climate change and government policies. So, it is not a surprise that a recent online poll commissioned by RBC Canada in November 2024 revealed that almost half of participants said that they cannot maintain their standard of living due to rising costs.
There are many stories on the news and in social media of people taking on second jobs, relying on coupons and food banks, and falling behind on payments. People are tracking their spending more and experiencing rising stress levels.
These times are very stressful for Canadians, and sometimes people feel that most things are out of their control. It is important for people to figure out how to cope and manage stress, anxiety, and depression. It may not seem like a lot but making small changes to improve your situation and taking care of yourself physically and mentally can change your outlook, leading to hope. This will improve your relationships at home, with friends and family, and at work.
So, let’s remember that there are two major ways to cope: 1. Problem-solving strategies, and 2. Emotional and mental health “soothing” strategies.
Practical tips
- Record your expenses and set up a budget. Budgeting allows you to track your spending, identify areas where costs can be reduced, and prioritize essential expenses. Having a plan reduces the mental stress that you can feel.
- Walk, cycle or take the bus. This has the added benefit of exercise. If you must drive, group trips and errands together and keep close to home.
- Do not leave your car running when the vehicle is not moving for a long time. This is also better for the environment.
- Limit eating at restaurants or ordering take out. Cooking your own meals is not only cheaper but is a fun activity that you can do with a loved one. You can also control the amount of salt that goes into your meals.
- Avoid using meal delivery apps. They are convenient and fast but are costly and usually not healthy.
- Do not go to the grocery store hungry because this can lead to impulse shopping.
- Buy food in bulk and on sale when possible and use coupons.
- Freeze food and meals. Preparing meals ahead of time will save you time during a busy work week and decrease the temptation to order out.
- Look for free entertainment events near you. There are many outdoor summer concerts and festivals, as well as activities at the local library.
- Limit the number of subscriptions and memberships that you have because they can add up.
Mental health strategies
- Establish a sleep routine. When we feel rested, this improves mood and leads to calmer and more effective problem-solving.
- Limit screen time. This opens opportunities to talk and socialize with your loved ones, exercise, and actively engage in fun activities (e.g., art, puzzles, sports).
- Exercise or walk daily. During physical activity, the body releases chemicals, including endorphins, which reduce stress and increase feelings of contentment.
- Meditate and/or pray regularly. This increases self-awareness, reduces negative emotions, focuses on the present, and fosters imagination and creativity, as well as patience and tolerance.
- Talk about your worries with someone you trust. A well-known quote by author T.A. Webb says, “A burden shared is a burden halved.”
- Journaling is another way to decrease stress by putting thoughts and feelings to paper. This has a way of externalizing the problem, slowing down thoughts and becoming more self-aware.
- Do something creative such as crafting, playing a musical instrument, knitting, or artwork. When people create, the imagination is brought to life, which is productive and fulfilling. Feelings of stress decrease when we are playful.
- Practice gratitude. When you wake up or before you go to sleep, list the people and things that you are grateful for, big and small (e.g., sunshine, your family, access to free healthcare, shoes, running water). With an open mind and heart, you will easily find many things to be grateful for, especially when you think about millions of people around the world who live in poverty and areas of war and conflict.
Aside from these problem-solving and mental health strategies, it is also important to be kind to yourself and to others around you.
“This is a moment of suffering. Suffering is part of life. May I be kind to myself in this moment. May I give myself the compassion I need.” – Dr. Kristin Neff
Cheryl Dizon-Reynante is a licensed therapist with the Canadian Counselling and Psychotherapy Association.