Eco-anxiety: 5 tips to help you cope with climate anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn what eco-anxiety is, some of its common causes, and what climate anxiety actually feels like. Plus, 5 tips to help you cope with environmental anxiety.
Climate change is hurting the Earth—and many people who care about it. Eco-anxiety is on the rise, with more and more of us feeling worried about the state of the planet and what the future might hold.
What is eco-anxiety?
The American Psychological Association (APA) defines eco-anxiety as a “chronic fear of environmental doom,” and it’s more common than you might have thought.
More than two-thirds (68%) of Americans experience some form of climate anxiety, according to a survey conducted by the APA. Younger generations are hit especially hard, with 60% of young adults ages 16–25 feeling either “very worried” or “extremely worried” about climate change.
4 causes of environmental anxiety
To address eco-anxiety effectively, it’s important to understand the causes. By acknowledging these feelings and exploring practical ways to cope and take action, we can find a more balanced way to engage with environmental issues without being overwhelmed by anxiety.
1. Experiencing climate change consequences: Firsthand experiences of the impacts of climate change, such as increased temperatures, more frequent and severe natural disasters, and witnessing biodiversity loss, can make the global issue of climate change feel personal and immediate, heightening feelings of concern and anxiety.
2. Being conscious about your environmental footprint: As we become more aware of the environmental impact of our actions—such as carbon emissions from traveling, plastic usage, and energy consumption—we may feel a growing sense of responsibility to make sustainable choices. This awareness, while positive for the planet, can also lead to stress and anxiety about whether our efforts are sufficient.
3. Feeling helpless in the face of climate change: The sheer scale and complexity of the climate crisis can leave us feeling powerless and overwhelmed. We might feel confused or conflicted about the decisions we try to make in our lives for the good of the planet. This sense of helplessness can be worsened by the slow pace of systemic change.
4. Exposing yourself to media influence: Constant exposure to negative news about the environment, including reports on the worsening state of the planet, can be a significant source of eco-anxiety. The media's focus on catastrophic events and the portrayal of climate change can amplify feelings of fear, urgency, and despair, making it difficult for us to maintain a balanced perspective on the issue.
What on earth does eco-anxiety actually feel like?
Although it’s not a diagnosed mental health disorder, eco-anxiety can feel much like other anxiety disorders.
Obsessive or ruminating thoughts about the state of the planet
Feelings of overwhelm, anxiety, depression, or panic
Guilt or shame over our own contributions toward the climate crisis
Anger, frustration, or grief over destruction of natural environments and habitats or those who deny the climate crisis
How to deal with climate anxiety: 5 tips to help you navigate eco-anxiety
It's okay to feel overwhelmed and sad about the state of the planet. By taking some small actions, you can channel those feelings into positive change.
1. Acknowledge, allow, and investigate your emotions
Emotions related to eco-anxiety can feel overwhelming, uncomfortable, and even debilitating. It’s not easy to navigate these feelings, and it can be tempting to want to fix, rationalize, or bury your emotions.
Keep in mind that eco-anxiety is a normal and perfectly reasonable response to the threat of climate change. You’re not alone in feeling this way.
Allow your emotions to be present without changing them. Try an anxiety meditation to help you with this.
Write down all your climate-related worries, and consider what emotions (fear, sadness, anger) you can attribute to each one. This can help you meet your emotions with more self-compassion.
💙 This Emotion Series from Tamara Levitt can help you better understand how you’re feeling.
2. Channel your emotions into empowerment
While it’s important to acknowledge and validate emotions of powerlessness, frustration, and worry, we can also use those feelings as fuel for action.
Taking action not only gives us a sense of empowerment that cultivates resilience, it also gives us the energy to play our part in protecting the planet.
💙 Learn how to channel your emotions to be of service when you’re Feeling Helpless during this session of the Daily Jay.
3. The climate crisis is big, so start small
Small, consistent changes can make an enormous impact on a problem. Safeguarding the wellbeing of the planet is just the same, especially when we put our collective clout behind our efforts.
The climate crisis is a huge challenge we all face, but we don’t have to do it alone, and we certainly don’t have to do it all at once.
💙 Start small with this One-Minute Reset to help you take action from a grounded and present place.
4. Take a media break—and get outside instead
It’s almost impossible to escape news about the climate crisis, with news coverage sharing devastating stories and dire predictions for the future.
According to Jeffrey Kiehl, PhD, a climate scientist and Jungian psychologist, consistent exposure to news coverage makes people feel hopeless, angry, and dissociated. This may cause the brain to remain in a state where it can’t function. Essentially, the limbic system, which helps us respond to intense emotions of fear and anger, takes over and activates our fight or flight response.
Try taking a break from the news and soak up the natural wonders of the Earth instead.
Spending 120 minutes each week in nature, or just 17 minutes per day, can boost your health and wellbeing. Try a walking meditation to make the most of the world around you.
💙 Let Chibs Okereke help you Step Away From the Computer and take a media break with this short meditation.
5. Ground yourself in nature and the present moment
When we’re feeling overwhelmed and anxious, one of the best things we can do is to ground ourselves in the present moment. Being in nature can benefit physical health and general cognitive function too. So, when eco-anxiety feels heightened, we can turn to nature itself to help soothe us.
There are plenty of grounding practices you can use in the outside world to heighten the benefits and connect you with nature. You could try:
Anchor yourself in the present by tuning into your breathing. Notice the experience of the inhale and the exhale for a few cycles.
Tune into your senses. What can you see, hear, smell, touch, and taste right now?
Try taking your shoes off to feel your feet on the earth. Notice the experience of being held and supported by the earth. Feel your feet rooted in the ground.
💙 Can’t get outside? Bring the sounds of the outdoors to you, with the Rolling Thunderstorm soundscape.
Eco-anxiety FAQs
What is another word for eco-anxiety?
Another term for eco-anxiety is environmental distress. This term captures the feelings of worry and unease about the future of the planet due to environmental damage and climate change.
What is eco-fear?
Eco-fear refers to the fear or apprehension people may feel about ecological disasters and environmental changes impacting the Earth. This can include fears about global warming, pollution, deforestation, and loss of biodiversity, leading to concerns about the future of the planet and the wellbeing of all its inhabitants.
What does eco mean in mental health?
In mental health, "eco" relates to how environmental issues and the state of the planet affect someone’s mental wellbeing. This can encompass eco-anxiety, eco-grief, and eco-depression, reflecting the stress, sadness, and depressive symptoms that arise from concerns about environmental degradation and climate change.
How do you treat climate anxiety?
Treating climate anxiety involves a combination of strategies aimed at managing the emotional distress caused by concerns over climate change while also encouraging positive action. It's important to find a balance between being aware of environmental issues and maintaining your mental health. Here are some practical suggestions:
Stay informed, but set limits: Stay updated on environmental issues without overwhelming yourself. Limit your news consumption to reliable sources and take breaks when needed.
Take action: Engage in environmental conservation efforts, such as recycling, reducing waste, and supporting sustainable practices. Taking action can help you feel more in control and hopeful.
Connect with others: Join communities or groups that reflect your concern for the environment. Working with likeminded people on environmental issues can provide support and amplify your efforts.
Practice self-care: Ensure you're taking care of your physical and emotional wellbeing. This can include exercise, meditation, spending time in nature, and seeking support from friends and family.
Seek professional help: If your anxiety becomes overwhelming, consider talking to a mental health professional. They can provide strategies to cope with eco-anxiety and support your emotional health.
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