How to deal with climate change anxiety: 7 mindful tips you need
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Climate change anxiety is becoming more common as the environmental crisis deepens. Learn its signs, mental health impact, and how mindfulness can help you deal.
It’s hard to ignore the changes happening to our planet. From intense heat waves and wildfires to rising sea levels and unpredictable weather, the realities of climate change are becoming a bigger part of our daily lives. Along with these rapid environmental changes, many people are feeling a deep, persistent concern about what the future looks like for us, our kids, and their children. This concern, which may often turn into dread, can lead to what is known as climate change anxiety.
If you’ve found yourself feeling overwhelmed, scared, or even helpless about the state of the environment, you’re not alone. More and more people are feeling these emotions, and it can be tough to know how to cope. Climate change anxiety can negatively impact your mental health, making it hard to sleep, concentrate, and even enjoy life. But there are ways to manage these feelings and find some peace and comfort.
What is climate change anxiety?
Climate change anxiety, which is sometimes called eco-anxiety, is a feeling of deep worry, fear, or stress related to the state of our environment and the future of our planet. As we hear more about the devastating effects of climate change—like wildfires, rapidly intensifying hurricanes, and melting ice caps—it’s natural to start feeling concerned. But for some people, this concern goes beyond just thinking about it from time to time. It can turn into a constant, overwhelming sense of anxiety and dread.
Climate change anxiety is intense and can affect your daily life. You may find yourself thinking about climate change all the time, feeling powerless to make a difference, and even questioning what the future will look like for you and your loved ones. This can lead to stress, sleepless nights, other physical symptoms like headaches or stomach aches, or even full-blown anxiety attacks.
Living with this anxiety every day can be exhausting and takes a toll on your mental health. By becoming aware of these feelings and finding ways to manage them, you can start to regain a sense of control and take steps to protect both your mental health and the environment.
7 signs of climate change anxiety
Climate change anxiety can manifest in many different ways. Because it can look different in everyone, it’s good to know some of the signs to keep an eye out for.
Persistent worry about climate change and its effects
Feeling helpless and believing that your actions won’t make a difference
Changes in sleeping patterns, like difficulty falling or staying asleep due to worry
Finding it hard to focus on tasks because of environmental concerns
Feeling easily frustrated or angry about climate-related topics
Avoiding news or conversations about climate change because it feels too overwhelming
Physical symptoms of stress like headaches or stomach aches
What’s the impact of climate change anxiety on mental health?
Climate change anxiety can have a serious impact on your overall mental health. When you’re constantly worried about the future of the planet, it can lead to ongoing stress, which can affect every aspect of your life. This type of chronic stress can make it difficult to enjoy everyday activities, and it can also contribute to more serious mental health issues if left unchecked.
One of the biggest impacts of climate change anxiety is the feeling of helplessness that often comes with it. When you’re aware of the vast scale of environmental issues but feel powerless to make a significant difference, it can be easy to fall into a state of despair. This sense of hopelessness can lead to depression, where you might feel that nothing you do matters, or that the situation is too overwhelming to even try to address.
Anxiety, especially when it’s related to something as big as climate change, can also cause decision paralysis. You might feel so overwhelmed by the magnitude of the problem that you’re unsure where to start, leading to inaction. This can create a vicious cycle where the more you worry, the less you feel able to do—and the less you do, the more anxious you become—which may turn into a cycle of existential dread.
Climate change anxiety can also affect your relationships. When you’re preoccupied with thoughts about the environment, it might be hard to connect with others who don’t share the same level of concern. This can lead to feelings of isolation, making you feel like you’re facing this burden alone. It can also cause tension in relationships if others don’t understand or downplay your concerns. If the friendship is toxic to begin with, your anxiety isn’t to blame for your friends not sympathizing with you. But it’s also important to learn coping techniques to help you overcome your anxiety so it doesn’t negatively impact healthy relationships in your life. Here are 14 coping strategies to help you deal with your anxiety.
How to deal with climate change anxiety: 7 mindful tips and techniques to help you cope
It’s natural to feel anxious about the state of the world, but you don’t have to let those feelings take over your every thought and action. With mindful practices and a supportive community, you can find ways to cope with your anxiety and even channel it into positive action for the planet.
1. Practice mindfulness meditation to clear your head
Mindfulness is all about being present in the moment and paying attention to your thoughts and feelings without judgment. When climate change anxiety starts to take over, practicing mindfulness meditation may help you ground yourself. Start by finding a quiet spot, close your eyes, and focus on your breathing. Breathe in slowly, hold for a moment, and then exhale. This simple practice can help calm your mind and reduce feelings of anxiety.
💙 Take a moment to try one of our Body Scans to help you connect with the present by coming out of your mind and into your body.
2. Limit your news exposure to reduce overwhelm
While staying informed about climate change is important, constantly consuming upsetting news can make your anxiety worse. Set boundaries for how much time you spend reading or watching climate-related news. You might choose to check updates only once a day or set aside specific times for news consumption. It’s also helpful to balance the negative news with positive stories about environmental progress or community action, which may inspire hope and reduce feelings of helplessness.
💙 Find inspiration on how to set boundaries with The Daily Trips’ A Secret to Better Boundaries.
3. Give back to your community with eco-friendly activities
Whether it’s recycling, reducing your energy consumption, or volunteering for an environmental cause within your community, engaging in eco-friendly activities can help you feel like you’re making a difference. You can even spend an afternoon picking up trash at your local park or offering to bring your neighbor’s recycling to a drop-off location. These actions, no matter how small, may boost your mood and give you a sense of purpose. Plus, they serve as a reminder that you have the power to contribute to positive change within your own neighborhood, which can then inspire others to do the same.
💙 Connect with the world around you and notice how much of an impact you do have with Jay Shetty’s guided meditation We Are Nature.
4. Connect with others to find strength in numbers
You don’t have to face climate change anxiety alone. You can join a local or online community focused on environmental action or even create one yourself. These groups not only offer emotional support but also opportunities to get involved in meaningful projects that directly help the community and environment. Connecting with others who share your concerns may provide comfort and support. Plus, it’s incredibly fulfilling and motivating to look around and see like minded people coming together for a shared purpose.
💙 Discover the importance of connection on your journey toward healing with guidance from Tamara Leivitt’s Nurturing Relationships meditation.
5. Focus on what you can control to make a positive impact
Climate change is a massive, global issue, and it’s easy to feel overwhelmed by the scale of the problem. Instead of focusing on what’s beyond your control, shift your attention to the things you can directly influence. This might include making changes in your own life, like producing less trash, composting, conserving water, or supporting sustainable businesses that keep our planet’s wellbeing at the center. Knowing that you’re taking action, even in small ways, may help alleviate anxiety and give you a sense of empowerment. It may also influence others to become more mindful.
💙 Practice bouncing back from adversity and releasing control with Tamara Levitt’s meditation on Resilience.
6. Exercise regularly to boost your wellbeing
Regular exercise, whether it’s a brisk walk, yoga, or a workout at the gym, releases chemicals in your brain that act as natural mood lifters. Exercise also helps improve sleep, reduce tension, and clear your mind, making it easier to deal with the stresses related to climate change.
💙 Elevate your mood (and your heart rate) by taking a mindful walk with Dr. Eric López in Walk Away Stress.
7. Seek professional help if needed
If your climate change anxiety feels overwhelming and is affecting your daily life, it might be time to seek help from a mental health professional. Therapists can offer strategies to help you manage anxiety, such as cognitive-behavioral therapy (CBT), which may help you reframe negative thoughts and reduce their impact. Taking care of your mental health is important, especially when dealing with something as challenging as climate change anxiety.
💙 Stop the negative spiral with Jay Shetty’s Slow the Swirl in Your Mind guided meditation.
Climate change anxiety FAQs
What causes climate change anxiety?
Climate change anxiety is caused by the increased awareness of the serious environmental issues like global warming, extreme weather events, and loss of important plants, animals, and other biodiversity. As people learn more about these challenges and their potential impacts on the planet and future generations, it’s natural to feel concerned and even scared.
For many, this anxiety is also tied to feelings of helplessness. People who struggle with climate change anxiety may wonder if their individual actions are enough to make a real difference. The constant stream of news and scientific reports highlighting how severe global warming is becoming can make these feelings even stronger. All of these factors combine to create climate change anxiety, an emotional response to a very real crisis.
Can climate change anxiety be treated?
Yes, climate change anxiety can be treated, and there are several approaches that can help manage it.
Mindfulness: Practices like meditation or deep breathing exercises can help reduce stress and keep you grounded in the present moment. Here are 10 mindfulness exercises to add to your daily routine.
Cognitive-behavioral therapy (CBT): This can teach you how to reframe negative thoughts about climate change and manage your emotional reactions.
Taking positive action: When you actively participate in environmental solutions—whether by reducing your carbon footprint, joining community projects, or advocating for policy changes—it can give you a sense of purpose and control.
Seeking support: Joining a support group or connecting with like-minded people who share your concerns can provide comfort and reduce feelings of isolation.
Who is most likely to experience climate change anxiety?
Climate change anxiety can affect anyone, but certain groups are more likely to experience it. Younger people, especially teenagers and young adults, tend to be more affected because they’re often more aware of the long-term impacts of climate change and feel a strong sense of responsibility for the future. They’re also growing up in a time when the effects of climate change are more visible and discussed more openly.
People who are highly informed about environmental issues, such as scientists, activists, or those who actively follow climate news, might also experience higher levels of anxiety. Those who live in areas directly affected by climate change—like coastal regions threatened by rising sea levels or communities facing more frequent natural disasters—are more vulnerable to this type of anxiety. These groups often feel the urgency of the situation more intensely, which can heighten their emotional response.
How can I talk to my children about climate change without causing anxiety?
Talking to children about climate change is important, but it should be approached in a way that doesn’t overwhelm them. The goal is to inform and empower your children without causing unnecessary fear. By creating an open, supportive environment, you can help them understand the importance of caring for the planet while also ensuring they feel safe and hopeful about the future.
Start by keeping the conversation age-appropriate. Younger children might only need a basic understanding of what climate change is, without going into the more frightening details. Focus on simple explanations and emphasize that there are things we can do to help the planet.
Encourage your children to ask questions and share their feelings. Listen to their concerns and reassure them that it’s okay to feel worried. Explore these five ways to become a better listener.
Try to balance the conversation with positivity. Highlight the positive actions people are taking to protect the environment, and involve them in small, achievable activities like recycling or planting trees. This helps them feel empowered and shows them that they can make a difference.
Model calmness and optimism. If your children see that you’re taking the issue seriously but also managing your own feelings about it, they’re more likely to feel secure.
Is climate change anxiety a recognized mental health condition?
Climate change anxiety isn’t currently classified as a distinct mental health disorder in medical manuals, but it’s increasingly recognized by mental health professionals as a significant and valid concern. Many therapists and psychologists are now acknowledging that anxiety related to climate change is a real and growing issue that can have serious effects on wellbeing.
While it might not have an official diagnosis, the symptoms and impact of climate change anxiety are very real, and many people are seeking help for it. Mental health professionals often treat it similarly to other forms of anxiety, using techniques like mindfulness, cognitive-behavioral therapy, and stress management strategies (here are seven you can try now). The growing recognition of climate change anxiety highlights the importance of addressing the mental health impacts of environmental issues, even if it’s not yet formally classified.
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