It’s hard to fight that sinking feeling when you check your 401(k) in a down market. It's even harder when there's a perfect storm: The U.S. at war, a jump in energy prices and uncertainty about interest rates. As if that weren't enough market stress, a potential AI bubble continues to spook investors, with Nvidia's size and volatility of particular concern.
Any time the stock market heads south, your 401(k) account balance starts shrinking.
While there’s no way for investors who own stocks and bonds to avoid short-term losses when market volatility strikes, there are plenty of ways to buffer your portfolio from the brunt of the market storm and keep your retirement savings plan on track.
What you don’t want to do when stock prices go into freefall is push the panic button and make hasty investment decisions that could do more harm than good to your nest egg.
"What investors should do is remind themselves that they should not allow their emotions to be their portfolios’ worst enemy," says Sam Stovall, chief investment strategist at CFRA Research.
Market scares, of course, occur from time to time, reminding investors that stocks don’t always go up. Sometimes, downdrafts come out of the blue. The problem with getting spooked by market drops is that they aren’t that unusual and don’t last too long. "Market downturns are normal; they’re going to happen," says Catherine Irby Arnold of U.S. Bank Private Wealth Management.
Market "pullbacks," or drops of 5% to 9.99%, have occurred on average three times per year since the 1930s, according to BofA Global Research.
"Corrections," or declines ranging from 10% to 19.99%, aren’t that uncommon either, despite the fear and angst they cause. A correction such as the one suffered by the S&P 500 last year, from its February 19 record closing high to its April 8 low, typically occurs once a year, BofA says.
Fortunately, dreaded bear markets, or scarier drops of 20% or more, occur less frequently for the broad S&P 500.
After a market correction, "the amazing thing is the speed it takes to get back to break even." - Sam Stovall
401(k) in a down market? Don't panic.
What investors must wrap their heads around to keep their anxiety and fear in check — and avoid the costly mistake of selling at the bottom in fear, only to miss the subsequent recovery — is that the market tends to recover more quickly than people might think.
There have been 101 declines ranging from pullbacks to bear markets since World War II through 2024, according to CFRA Research.
"But the amazing thing is the speed it takes to get back to break even," says Stovall.
On average, it has taken 46 days, or a month and a half, for the S&P 500 to recover fully from pullbacks, according to CFRA. The market has recouped its losses after 24 corrections since World War II in a tad under four months.
Garden-variety bear markets, or drops of 20% to 40%, take a bit longer to recover from, averaging about 13 months. The takeaway: It’s a mistake to sell into a downturn. You’re better off buying and holding so you don’t miss the rebound. Investors who got spooked on April 8 and got out of stocks would have missed the nearly 14% rebound.
"Stock market history can serve as 'Virtual Valium,' since it can help you sleep better when you know how quickly the market tends to get back to break even from declines," says Stovall.
Here are seven ways to cushion your nest egg from market declines.
1. Have cash at the ready
Market declines cause the most damage to nest eggs when savers are forced to yank money out of their tax-deferred retirement accounts when stock and other asset prices are depressed.
When you do that, you have to sell more shares to raise the cash you need, and you also lose the growth of your 401(k) holdings once the market recovers.
"You absolutely do not want to have to use your 401(k) as your emergency fund," says Arnold. "Having cash on hand at all times is a way to smooth out things and avoid having to tap your retirement assets when they are down."
Arnold reminds 401(k) savers that their retirement savings account is a long-term investment. For a young worker in their mid-20s, that means 40 years to both grow their wealth and, more importantly, plenty of years to recoup losses in any market storm.
"That money is going to sit there for a while," says Arnold, adding that it’s best to review your 401(k) account balance on a quarterly or annual basis and not worry about short-term swings.
Of course, savers in or near retirement should take a more defensive posture to avoid large market swings that could throw a financial plan off course.
2. Don't put all your dollars in one basket
Diversification, or holding a healthy mix of stocks and bonds in your 401(k) or IRA, is a savior when markets turn rocky.
Having all your money tied up in, say, a high-octane technology-sector fund or a hot stock like Nvidia is great on the upside, but the ride will be scary on the downside.
It’s better to own broadly diversified mutual funds or index funds that track a broad basket of stocks, such as the S&P 500. A short-term loss of 2% or 3% is easier to stomach and recover from than a much larger decline suffered by a single stock.
The fixed-income portion of your portfolio, which consists of bonds, money market funds, CDs and other cash equivalents, will act as a downside buffer against a steep stock market decline.
"At the end of the day, the best thing you can do to position yourself to weather a market downturn is to be very diversified among asset classes based on your risk tolerance and how close you are to retirement," says Arnold.
In down markets, owning some value stocks rather than betting the farm on high-octane growth stocks, or investing in a total market stock fund that invests in large stocks as well as small and midsize stocks, can add ballast to your portfolio, adds Falko Hoernicke, senior portfolio manager at U.S. Bank Private Wealth Management.
"Those smaller stocks have different risk/return characteristics (than large-company stocks) and can add diversification to a portfolio and still offer return potential," says Hoernicke. "Value stocks, thanks to lower valuations, tend to be less volatile and have more muted downside since these 'old economy' investments have a very stable customer base and resilient and predictable cash flows."
Divvying up your portfolio using rules of thumb, such as limiting your stock exposure to 110 or 120 minus your age, will boost your chances of living through a bear market unscathed, even if you’re in your 50s and 60s.
"If you’re 40, that means 70% of your 401(k) is in equities," says Stovall. "But if you’re 60, you have just half your money in stocks." 401(k) plan participants who don’t have the time or savvy to construct their own 401(k) portfolio can invest in a target-date fund, which is professionally managed and determines and regulates the mix of stocks and bonds in the fund by your retirement date, Stovall adds.
3. Invest in dividend-paying stocks
Need income in retirement? A stock market swoon isn’t the best thing for the value of the stocks you own. But it won’t impact the stream of income you earn from stock dividends, says Stovall.
"If you’re somebody who needs to live on the income from your investments, well, unless the company starts slashing their dividend, it doesn’t really matter what the share price of the stock is because you are paid on the number of shares that you own,” says Stovall. “Your income stream remains unaffected."
Erin Kolo, manager, PWM Equity & Fixed Income at Baird, adds that many value stocks — including dividend payers — "can be helpful in mitigating volatility in a down market."
4. Don't ignore valuations
It’s easy to ignore valuations, or the price investors are willing to pay for a stock based on things such as earnings or sales. With the market now in (roughly) year three of a bull market, valuations aren’t cheap. While high price-to-earnings (P-E) ratios have historically been a poor short-term market-timing tool, they can matter more over the long term, says Kolo.
At the end of the S&P 500's last quarter of 2025, the index was trading at 21.6 times its expected earnings, according to FactSet. That’s higher than the five-year average of 20x earnings and the 10-year average of 18.8.
Be cognizant of the market’s valuation, and if it’s on the pricey end, consider adjusting your holdings and portfolio accordingly to mitigate downside risk in the event of a market correction or bear market.
5. Have dry powder to scoop up bargains
Market downturns don’t always have to be a bummer. When stock prices are down, it’s an opportunity to buy shares when they’re cheaper and benefit from their recoveries over the long haul.
"Downturns should be welcomed because you know you’re going to be buying more shares when prices are depressed," says Arnold.
This buy-the-dip strategy can be executed using available cash, rebalancing your portfolio to keep your stock and bond weightings intact, or simply dollar-cost averaging into the market as you always do with steady contributions into your 401(k) each pay period.
"If you can put more money into the stock market after it’s down 10%, that’s going to be beneficial to you in the long run," says Arnold.
If you shot yourself in the foot when the market tanked, do things differently next time. In short, learn from your mistakes.
"If you’re brave enough to go back and look at how you reacted to the market at certain times, map things out, and maybe do the opposite next time," says Arnold.
6. Keep investing on a regular basis
Market downturns are akin to buying shares on sale, so don’t fret about falling prices in the short term.
"One of the best times to methodically invest is during volatility and a down market," said Ronnie Gillikin, president and CEO of Capital Choice of the Carolinas.
"Consistent investing over time allows participants to buy shares at varying and often lower prices. This is referred to as dollar-cost averaging," Gillikin says. "Buying low is a good thing. Think of it as getting stock on sale. This gives the investor more shares, and they will benefit when the price per share goes up.”
7. Rebalance your portfolio to stay on course
A market drop might be an opportune time to get your asset mix back to where it needs to be and help you more consistently buy low and sell high.
Let’s say your financial plan calls for a mix of 60% stocks and 40% bonds. A nearly 20% drop in stocks might bring your stock weight down to 55%.
Selling some bonds and buying stocks at lower prices to get back to your 60% equity weighting is a strategy that lets you maintain your asset mix intact and buy stocks when they’re depressed.
"Rebalancing the assets in a 401(k) regularly can help avoid some of the bigger reductions in the account’s value," says Gillikin. "Rebalancing can help smooth out the ride and give you confidence during market volatility."
