Coping with the Stress of a Government Shutdown

Here we are again experiencing another government shutdown.

Shutdowns affect the entire country, but disproportionately impact us here in the DMV, including in Montgomery County, due to the high volume of government employees who live in this area. Before becoming a therapist, I used to be one of them, and I have felt firsthand the uncertainty, frustration, and worry that comes with the reality of a paycheck being withheld, day-to-day routine being interrupted, and inability to do anything to fix it other than wait.

In 2013, I was working in the Obama administration and had traveled to Brunei (a small country near Malaysia, LITERALLY on the other side of the world) as part of a team preparing for the President’s visit when the government shut down on October 1. The visit was canceled, and my coworkers and I had no idea what would happen next. Would we fly home? Was there even money to get us home? Were we stuck in Brunei!? We did ultimately fly home the next day, but the uncertainty just continued. 

Once I returned, I sat at home with no work to do, forbidden from turning on my Blackberry (remember those?), no clear sense of what would happen next, and no paycheck. As a therapist, I now have a unique personal understanding of what so many people in the DC area are facing right now, more than a decade later.

Shutdowns are not just political fodder for the talking heads on CNN and Fox News. In this region, they ripple through households, communities, and schools. Federal employees, contractors, and their families live with very real anxiety, financial strain, and emotional uncertainty. As a therapist, I want to share a few thoughts on what to expect and how to navigate this period.

We Don’t Know How Long This Shutdown Will Last

Shutdowns are unpredictable. Some have lasted only a few days. Others have stretched on for weeks. In this case, it’s hard to see either side giving in, and the possibility that the party in power digs their heels in and waits it out for months feels just as possible as them circumventing normal rules and opening the government tomorrow. We don’t know. That uncertainty is one of the hardest parts. You may feel stuck, powerless, or in limbo. It is natural to want answers, but the reality is that no one knows how long it will take for Congress and the President to reach an agreement. 

Recognizing that this uncertainty is part of the shutdown itself can make it a little easier to see your stress as a normal reaction rather than something you are doing wrong. We naturally seek control, so use this time to take inventory of what you can manage — your time, routines, and self-care — versus what you cannot, like reopening the government.

Coping Strategies to Use During the Government Shutdown

So what do we do? If we don’t know how long it will last and we embrace (or at least recognize the uncertainty), what can we do to actually feel better? Here are a few thoughts.

1. Limit Constant News Updates and Doom Scrolling
   It seems obvious, but the desire to find little crumbs of information everywhere often leads us to unreliable sources and wild guesses. There’s also little value in watching the various parties involved make their case for the PR machine. If you don’t want to end up feeling your heart pounding and your blood boiling, it would be best to stick to concrete news and avoid the debate shows, hot take factories, and that app formerly known as Twitter.
   
   
2. Keep Your Daily Routines Consistent
   Eating regular meals, keeping a normal sleep schedule, and staying physically active provide stability. You want to continue living your life in a way that is sustainable. In other words, if you knew the shutdown would only last a few days, you might use this time to sleep late, eat some junk food, and then get “back to normal” next week. But the danger of that attitude is we have no idea how long it will last. So best to stick to your normal routine as best you can.
   
   
3. Channel Your Energy Into Purposeful Projects (this is my favorite tip!)
   Use this time to tackle something you have been putting off, whether that is reorganizing a closet or finishing a task that has been hanging over you. A sense of progress, even in small ways, can be grounding and rewarding. I’m never a proponent of silver lining or playing the “at least” game, and at the same time, finding ways to be productive might really help shift your mood.

A Word to Teens in Government Families

Let me talk to the teens and kids for a second. A shutdown is not just something your parents deal with. It affects you too. You might notice that your parents or caretakers seem more stressed, less patient, or more distracted. Maybe plans change because money feels tighter. Maybe the mood at home just feels different.

If you are feeling frustrated, worried, or even angry, that makes sense. This situation can be hard on you, even if no one is saying that out loud. For teens, the same advice about news intake applies, if not magnifies. TikTok is not the place to go to help with your uncertainty or make you feel better about the gloom you may be experiencing at home. 

On the contrary, it’s very likely to further entrench you in the beliefs that the algorithm thinks you have and could exacerbate feelings of anger toward the government, toward friends who disagree, and sometimes inward toward your own family. Seeking support from trusted adults, especially your therapist, may be the best play in navigating this complex situation.

What to Expect When the Government Reopens

One of the best ways to alleviate anxiety and uncertainty is to collect all the facts. There is no doubt that shutdowns can be incredibly stressful for families strapped for resources, and the expectation of back pay is not necessarily relieving. At the same time, it’s important to know what will most likely happen when the government does eventually reopen. Under current law, federal employees are guaranteed back pay once appropriations resume, and that has been the case in every recent shutdown. Contractors, however, are not guaranteed back pay and should check with their individual firms to see what the terms of their contracts say.

Even when back pay comes, the delay still creates real stress, and the emotional impact does not disappear overnight.

Government Shutdowns Affect Everyone

Even if you do not work for the federal government, a shutdown can affect you, especially here in Maryland. Museums and national parks may close. Travel to DC might be disrupted. Local businesses that rely on government employees may feel the pinch as well. The trickle-down effect is real.

If you have friends or family members who are federal employees, know that they may be carrying heavy stress. That doesn’t mean that you have to intervene or offer a level of support you don’t feel capable of providing, but being aware and empathetic to those stressors can provide important context in case you notice a difference in your interactions.

Taking Care of Yourself – And Each Other

Government shutdowns bring with them a heavy dose of uncertainty and stress. It’s important to remember that a wide spectrum of reactions is normal. Focus on what is within your control, stick to a routine, and allow yourself grace in how you are handling it. If you are not directly affected, look around and consider how you can support those who are.

These periods eventually end, even if the waiting feels endless. What matters most in the meantime is how we take care of ourselves and each other.

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