Sustaining during the 2025 government shutdown
Protecting your social-emotional health during a government shutdown
When a government shutdown occurs, it deeply impacts everyone in the Washington DC area. Many of our lives are tied directly or indirectly to the federal government, whether through our jobs, contracts, communities, or relationships. The uncertainty, stress, and disruption a shutdown brings to daily life can take a major toll on our emotional and mental well-being.
While the financial uncertainty caused by a government shutdown is a major source of stress, its impact extends far beyond economics. A government shutdown serves as a comprehensive stress test that also challenges emotional resilience, places strain on interpersonal relationships, and complicates daily decision-making across all aspects of life. That’s why now, more than ever, it’s essential to prioritize our social-emotional health.
What is social-emotional health?
The term social-emotional health refers to our ability to:
Understand our own emotions and express them in a constructive way
Build and maintain supportive relationships with others
Make thoughtful, responsible decisions that lead to success in life
These skills are vital to our overall mental health and ability to function well in daily life. During a shutdown, we are often confronted with financial stress, disrupted routines, increased demands on families, and feelings of collective stress and isolation — all of which can erode our emotional stability.
That’s why self-care and coping strategies that support social-emotional health are essential for navigating through times of uncertainty and building the resilience we need to move forward.
Self-care & coping strategies for individuals during uncertainty
Here are 5 steps individuals can take to sustain their social-emotional health during the shutdown:
Routine & Structure: Even if you are out of the office, try to maintain a daily routine, even if it means creating a new one. Set consistent wake & sleep times, find intentional ways to move your body, and get out of the house - even if just for a walk or drive around the neighborhood.
Expressive outlets: Use your new routine to set aside time to express what you are experiencing. Writing, art, music, journaling, or voice memos can help externalize worries so they aren't rolling around in your thoughts.
Limit exposure to triggering media: Set boundaries for political news, social media, or rumor-laden discourse if it heightens anxiety. This doesn’t mean you have to disconnect from information that feels important to you! Decide what time each day you will engage with the news and limit your interactions when it does not serve you. Or set a time limit for how long you will check in for updates or engage with social media.
Conduct Micro-Grounding Exercises: If stress or rumination is taking over, interrupt it with brief micro-breaks focused on grounding. Look up quick mindfulness and breathing exercises to try, stretch out your body from head to toe, or listen to calming music and focus on the lyrics.
Connect with your Community: This is an important time to stay connected. Call or video chat with trusted friends or family to share your vulnerability. Try starting with “I’m stressed, can we talk?” Set up check-in points to give and gain support from others impacted by the shutdown. Use community centers or local bulletin boards (physical and online) to connect with helpful resources like workshops and webinars. And if feelings of overwhelm, despair, or isolation intensify, reach out to a counselor, hotline, or mental health service to ensure that you aren’t managing alone.
Getting through & moving forward
A government shutdown is a moment of stress, but it can also be an opportunity for individuals and communities to showcase their resilience, compassion, and strength. If you are reading this and feeling stressed, overwhelmed, or unsure about how to get support, start small:
Reach out to friends
Bookmark local resource lists
Connect with neighbors
Offer kindness
Know it is okay to not be okay!
There is no perfect way to manage a stressful situation out of your control. Permit yourself to rest and regulate, and take time to recharge as needed. If you are struggling with financial or career uncertainty and are looking for support, reach out to Expand Psychology to connect you with resources both within and outside the practice.
