Self-Care Strategies during a Government Shutdown

As many are aware, on October 1, 2025, the federal government of the United States closed at midnight after the U.S. Congress failed to pass funding legislation for the 2026 fiscal year, which started that day. A government shutdown is a temporary halt of government operations resulting from the failure to authorize a new budget or assess ongoing funding. This results in a funding gap, leading to furloughs for non-essential federal employees (sent home without pay). Some essential services are reduced or stopped; those related to national security and public safety typically continue. The government is anticipated to resume operations on 11/11/2025, but only through January 30, 2026, with certain conditions.

During a government shutdown, mental health support is crucial since these circumstances create significant stress and uncertainty for federal workers and the general public. The disruption of services, potential income loss, and general uncertainty can lead to increased anxiety and multiple negative psychological effects. To improve mental health during a government shutdown, focus on having a routine and structure, maintain connections with others, practice self-care, and seek professional help if needed. Here’s why placing importance on your self-care during a financial downturn is crucial:

• Coping with Increased Stress and Anxiety: Government shutdowns lead to heightened anxiety, stress, insomnia, and depression in federal employees due to uncertainty about when paychecks will resume and overall job stability. Engaging in self-care activities such as working out, practicing mindfulness, and having a hobby alleviates stress while helping manage these strong emotions.

  
  

• Maintaining a Sense of Control and Order: Many aspects of a government shutdown are beyond a person's control. Highlighting self-care enables workers to cultivate a sense of mastery over their personal health. Keeping a mostly regular daily schedule, even with some adjustments, staying steady, and preventing a total shock to the system when work resumes.

  
  

• Preventing Burnout: Workers on furlough and individuals in an "excepted" position without pay are at considerable risk of experiencing burnout. Self-care acts as a proactive approach that enhances energy and motivation, which can be depleted during prolonged stressful periods.

  
  

• Preserving General Health: Prolonged stress can adversely affect both physical and mental wellness. Raising the chances of various illnesses. Self-care, encompassing healthy eating, consistent exercise, and sufficient sleep, is vital for maintaining physical, emotional, and mental health.

  
  

• Effective Functioning for Oneself and Others: As a specialist pointed out, self-care is not a self-centered act; those who ignore their own needs cannot adequately assist others. Prioritizing personal well-being allows employees to effectively support their families, colleagues, and communities during challenging periods.

  
  

• Nurturing Resilience: Self-care practices are crucial for developing individual resilience and the ability to adapt to difficult, changing circumstances.

Always remember to acknowledge your feelings, understanding that it's normal to feel stress, anxiety, anger, or sadness in times of uncertainty. Acknowledging your emotions can help you deal with them effectively. Practicing mindfulness and relaxation methods can enhance your mental well-being by utilizing deep breathing exercises, meditation, yoga, or stretching to manage your nervous system and reduce physical anxiety symptoms. Make physical health a priority by eating nutritious and regular meals, staying hydrated, getting enough sleep, and exercising regularly. Participating in exercise can boost your mood and help relieve stress. Avoid harmful coping mechanisms, minimize alcohol, tobacco, and recreational drug use, as these can adversely affect mental health over time.

Happy Tuesday!