Are you struggling with anxiety about your finances disappearing? These strategies can help you break free from those worries and create a more secure mindset.

With about 80% of Americans living paycheck to paycheck, it’s clear that fear of financial instability is common. If you grew up in an environment where money was tight, these fears can feel even more pronounced. You might feel anxious when spending, whether on groceries or career necessities, and even worry about your appearance and fitting in.

Money anxiety can be overwhelming, but recognizing it is the first step to overcoming it. Confronting your fears can help you identify and change harmful habits rooted in insecurity. Here’s how to move forward.

IF YOU HAVE FOOD INSECURITIES…

If you were taught to choose the cheapest options on restaurant menus, you may find yourself still gravitating toward lower-cost meals. Individuals from low-income backgrounds may not have had access to fresh produce, which can influence current shopping habits. You might have the budget for healthy choices, yet still opt for fast food. What can you do?

You don’t need to overhaul your diet overnight, but if you find yourself stuck in a fast-food rut, start small. Add more fruits to your grocery list, or consider joining a community garden or food co-op for affordable vegetables. Cooking at home is a great way to save money; the average American family spends over $3,000 dining out annually, with some families saving up to $10,000 by cooking meals themselves.

Food insecurity can also affect your eating habits. If your childhood involved long gaps between grocery runs, you might find yourself overeating when food is available. To combat this, develop a backup plan, suggests psychotherapist Letizia Adorno. Stock up on pantry staples and create an emergency fund to cushion against lean months.

IF YOU HAVE JOB INSECURITIES…

If your upbringing involved financial instability, you might experience anxiety about job security. According to Adorno, once you land a job, feelings of imposter syndrome can arise, leading to fears of losing it. To alleviate these worries, consider taking on a part-time job for additional income and keep networking actively.

Stay informed about your standing at work. Request regular performance reviews to maintain accountability and transparency with your employer.

IF YOU STRUGGLE WITH SELF-DOUBT…

Adults from financially unstable backgrounds often grapple with feelings of unworthiness or bad luck. However, this mindset can be changed; you deserve success just as much as anyone else. Reading inspirational autobiographies, like those of Oprah, can provide reassurance and guidance through your financial challenges.

Daily affirmations can also help combat negative thoughts. Phrases like, “I am in control. I am worthy. I am deserving.” can transform your mindset over time.

IF YOU WORRY ABOUT YOUR APPEARANCE…

Many people fear looking poor more than being poor, which can be particularly true for those who grew up without new clothes or accessories. This pressure can lead to overspending to compensate for insecurities, explains mental health counselor Taina Andujar.

If you find it hard to manage your spending, consider talking to a therapist to explore these feelings and make healthier choices.

SEEK SUPPORT

You may be familiar with support groups like Alcoholics Anonymous, but have you heard of Underearners Anonymous? This group offers resources for those struggling with low income. Just like any support network, you can find a sponsor or a buddy to help encourage you in managing your finances. Such groups can be instrumental in developing lasting strategies to overcome financial fears, according to Adorno.