If you’re one of the many federal employees or military families impacted by the current government shutdown, you’re not alone—and help is available. While waiting for paychecks to resume can bring stress and uncertainty, our Greater Fredericksburg community has resources to help you stay steady, both financially and emotionally.
The most recent shutdown started Oct. 1 and has quickly taken a toll on the mental health of military members and federal employees.
Increasing Anxiety
A Blue Star Families poll taken at the start of the shutdown showed military members and their spouses worried about their financial stability and their mental health. A similar study hasn’t been conducted yet for federal workers, but a June survey by Federal News Network discovered that 95% of respondents have experienced increased stress, anxiety, and depression because of instability in federal agencies. Many reported seeking mental health treatment for the first time, and some experienced insomnia, isolation, angry outbursts, and self-harming thoughts.
“It’s been overwhelmingly stressful. I already have anxiety from being a veteran so adding this to my life, I mean … I wake up having panic attacks at least four times a week. It’s affecting my entire life. Which means my family.”
-A respondent to the June survey by Federal News Network
And the anxiety isn’t just limited to those who work for the federal government. Many people who rely on Social Security, SNAP benefits, and Medicaid or Medicare worry about delays in service.
Federal workers have started receiving partial paychecks (the shutdown happened in the midst of a pay cycle). On Oct. 24 and 28, employees of most federal agencies will miss their first complete paycheck. Military personnel will miss their first check on Oct. 15.
Help is here.
Loss of income often leads to panic and stress. But, there are resources to help, practical steps you can take to help your situation, and techniques for reducing anxiety.
We’ve compiled a round-up to help you find hope when things feel really scary:
Financial Assistance
- USAA: Offers a no-interest loan equal to the amount of one paycheck, up to $6,000 for members employed by an agency impacted by the shutdown. They also offer additional assistance for members with insurance and banking.
- Navy Federal Credit Union: Offers a Paycheck Assistance Program for eligible members, including a no-interest loan.
- PenFed Credit Union: Offers a no-interest loan equal to a paycheck, a skip-a-payment option, and home loan hardship assistance
- Andrews Federal Credit Union: Offers a financial assistance loan and a skip-a-payment program.
- The Federal Employee Education & Assistance Fund: offers Shutdown Grants once the shutdown reaches the date where federal employees miss paychecks.
- First Command: Offers a 0% annual percentage rate pay advance loan with no fees or interest charges.
- Mortgage, rent, and utility companies often have hardship programs—call before payments are missed to see how they can help.
- The United States Senate Federal Credit Union: Offers a zero-interest loan for members.
- Service Credit Union: Offers a one-time payroll credit and zero-interest loans.
- Army Emergency Relief provides interest-free loans equal to the amount of one paycheck, up to a maximum amount of $6,000, for soldiers and families who experience financial hardship due to a lack of pay.
- The Commerce Department Credit Union: Offers a 30-day zero interest loans for federal workers during the shutdown for up to $10,000. You do not have to be a Commerce Department employee to become a member.
- Virginia Unemployment Commission: Furloughed workers are eligible for unemployment benefits, which will be repaid once you receive your backpay.
- SERVE: Offers emergency utility assistance for Stafford County residents.
- Thrift Savings Plan: If you have a loan through them, they will keep your loan in good standing if you miss payments during a shutdown. Hardship withdrawals are available.
-
Military Relief Societies:
-
Army Emergency Relief – www.armyemergencyrelief.org
-
Navy-Marine Corps Relief Society – www.nmcrs.org
-
Air Force Aid Society – www.afas.org
These organizations provide emergency loans, grants, and budget counseling to service members and eligible dependents.
-
Food Assistance
- The Fredericksburg Food Bank offers a mobile pantry. Find its schedule here. You can also find a map of local food pantries on their site.
- The Table at St. George’s is a market-style food pantry in Market Square on Tuesdays from noon to 1 p.m.
- Downtown Greens has a Take What You Need Community Solidarity Plot. For more information, contact [email protected].
- Love Thy Neighbor in King George is a food pantry open Thursdays from 6-8 p.m. Saturdays 9:30 to 11:30 a.m. and Sunday 1-5 p.m. at 10250 Kings Highway.
- Hub of Hope: offers prepared food for 2-3 days.
Mental Health Resources
- Check if your Employee Assistance Program (EAP) offers confidential counseling or referrals (some programs remain active even during shutdowns).
- Mental Health America has a free, online mental health screening tool
- Mental Health America of Fredericksburg has a list of local mental health providers
- 988 Lifeline offers suicide and crisis support and intervention. Call or text 988.
- We have emergency services therapists available 24/7: 540-373-6876.
Resource Guides
There are several roundups of resources for federal employees and military workers:
- Stafford County’s Resource Hub for Federal Employees
- The City of Fredericksburg’s Resources for Federal Workforce
- Virginia’s Resources for Impacted Federal Workers
- Representative Eugene Vindman’s Seventh District Shutdown Resource Guide
- Partnership for Public Service’s Resources for Federal Employees
- Federal Employee Education and Assistance Fund’s Resources for Federal Civilian Employees
- Representative Rob Wittman’s Government Shutdown Resources
Practical Tips
Stress gets worse when you don’t know what to do, so here are a few tips for people impacted by the shutdown:
- Apply for any relief programs or benefits you may need—before your situation gets precarious
- Communicate with your lenders, landlords, and utility providers if you expect to miss payments
- Create a simple list of essential expenses.
- If you are furloughed, create a list of productive things to get done during this time.
- Take breaks from the news; it’s important to keep up-to-date with shutdown developments, but it’s also essential to make sure you’re not doom-scrolling.
- Check in with family, friends, and co-workers often.
- Take care of your mental health.
Mental Health Tips
If that last bullet item seems like too much right now, here are some simple tips to help manage anxiety:
- Exercise—endorphins are a huge help, and you can get them from any aerobic activity so pick something you enjoy doing.
- Use deep breathing techniques—it sounds too simple but deep breathing can stimulate the parasympathetic nervous system and reduce cortisol levels. Try this short belly breathing video.
- Connect with others: Talk to family, friends, or colleagues who understand what you’re going through. Sharing your experiences can reduce feelings of isolation.
- Practice self-compassion: Be kind to yourself. This is a difficult situation, and you’re doing your best to navigate it.
- Take care of your health: Eat nutritious foods, get plenty of sleep, water, and exercise.
- Keep a daily routine: If you’re furloughed, you may feel unanchored without a work schedule. Try to wake up, eat meals, and go to bed at consistent times. Structure helps maintain stability and purpose.
- Stay informed, but set boundaries: Keep up with reliable news sources regarding the shutdown, but avoid excessive consumption that can fuel anxiety. Designate specific times to check updates.
- Focus on what you can control.
- If you’re furloughed, use this time to catch up doctor and dentist appointments, those household chores you never get to, visiting with friends and family, and leisure activities that provide a sense of accomplishments. Try a new recipe, read something on your to be read pile, find a new hiking trail, etc.
- Use grounding techniques: try the 5-4-3-2-1 method to focus on your senses. Notice 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Listen to music: Try some calming, soothing, or upbeat tunes to improve your mood.
- Acknowledge your feelings: It’s OK to feel anxious during times of uncertainty. You may also feel angry, depressed, confused. It’s important to remember that these feelings are normal.
- Check in with yourself: While you’re acknowledging your feelings, pay attention to your body and mood. Notice changes to sleep, mood, motivation, energy, and overall wellbeing. These can signal that it’s time to relax, recharge, and ramp up your self care.
- Dump your brain: Write down your thoughts, your feelings, and your worries. It helps to get them out of your head.
- Practice mindfulness and meditation: Dedicate a few moments each day to focusing on the present. Here is a 10-minute meditation for anxiety.
- Find more tips and ideas for dealing with anxiety in our Guide to Resilience.