8 Ways to Cope with Climate Change Anxiety
Worried about climate change? A psychotherapist shares 8 ways to cope with climate change anxiety.
The United Nations Climate Change Conference (COP26) is happening this week and next. While this conference is necessary and important, it can be a triggering time for anxiety about climate change as scientists share new data and media coverage increases.
How do we live for today when we don’t know what our future will be? How can we be hopeful, find purpose, or find meaning?
In this post, I share 8 ways to manage climate change anxiety. Some of these are concrete behavior changes you can make today. Others are about a mindset to explore and find what works for you.
We do not know what tomorrow, 10 years from now, or 50 years from now will bring. But here we are, spinning together on this earth, and we need to find a way to acknowledge our fears while still living life, discovering hope, and inspiring change.
1. Acknowledge your grief about climate change
Yes, there is worry and anxiety present. That’s why you are reading this blog post. But, when working with my clients, we discover their anxiety about climate change is often accompanied by grief.
Grief about climate change is profound. We currently have no guarantees about the state of our physical world. You may be grieving the future you assumed was possible. Grieving the future you thought your children may have. And, with grief, there are many emotions mixed in.
You may be feeling anger. Anger at previous generations for not taking this threat seriously. Anger at world leaders for not taking action fast enough. Anger at friends/family for not feeling this fear as deeply as you. You may feel depressed. You may notice that some days certain goals or tasks feel “pointless” considering climate change. You don’t want to give up on the future but the grief hits you hard more days than not.
Explore what you are personally feeling when it comes to climate change. Labeling your emotions can give you a better roadmap of what you may need to reach acceptance and healing.
2. Be mindful of your vulnerable moments and shift your behavior
Identify the time(s) of day that you are most at risk for anxiety spirals. Is there a particular time of day you typically get stuck doomscrolling the latest news articles? Is there a time of day where the news about climate change affects you more emotionally?
Then, try to shift your behavior ever so slightly during these times. Maybe that means you change the time of day you catch up on the news. Instead of reading about climate change before bed and then laying awake at night trying to come to terms with the uncertainty, maybe it’s better for you to consume your news during your lunch break at work or during your commute. Or maybe, instead of watching documentaries in the evening, you switch to something lighthearted at that time. You may need to put your phone in another room. You may find it helpful to turn on audiobooks or music when feeling stressed instead of scrolling social media.
Be ok experimenting with various options until you find what works best for you.
3. Take a break from the news when needed
In our current moment, to not look at any news seems like it would be a betrayal of your civic responsibility... But on the other hand, to look at news all the time is a betrayal of your sanity.
Just because you take a break from the news, doesn’t mean you don’t care about what is happening in the world. I love this quote from Cal Newport because it points out what many of us think is true: we need to be informed citizens and stay connected to the news. However, there is a huge difference between being uninformed and constant doomscrolling.
Take breaks from checking the news. That may be for a day or a week. Find a way to be an informed, responsible citizen while also giving your brain the space to see that the present moment is important as well. You deserve to enjoy today.
4. Seek out positive news stories
Seek out good news! The news has more than enough negative data about the world for our brains. And all that negativity basically tells our brains that there are limitless threats we must be aware of. Therefore, your brain remains on high alert based on whatever news you’ve been consuming. We need to actively seek out positive news stories to even that balance.
There are good things happening in this world, including good things about climate progress. I recommend finding sources of positive news such as Good News Network and Good Good Good. Follow positive news sources on social media so it’s mixed into your feed.
And one more tip, if you are going to read or watch the news, try to end your news consumption with a positive story. End on a good note before you go about your day.
5. Find helpful affirmations
Trying to make sense of life amidst climate change can be so. very. hard. It’s easy to get stuck at the bottom of an anxiety rabbit hole and feel as though there is no way out. Finding a quote, phrase, or affirmation that speaks to you can help you through these moments. Repeat it to yourself as needed.
Affirmations help our brains spend less time focusing on the negative. This is not about ignoring the stressful experiences in life. It’s about finding meaning in spite of them.
Here are some examples of quotes/affirmations that may help you find peace in the chaos:
A quote for parents raising eco-conscious children:
Never feel sorry for raising dragon-slayers in a time when there are actual dragons.
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A quote about living during uncertain times:
"I wish it need not have happened in my time," said Frodo.
"So do I," said Gandalf, "and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us."
Gandalf in J.R.R. Tolkien’s The Fellowship of the Ring
Morgan Harper Nichols is an artist and poet. She has many beautiful words to use as positive affirmations on her website. A favorite below:
I will have gratitude for the little things even while I wait for the bigger things to fall in place. I can still have hope while facing a future I don’t know. I will sow good seeds even in uncertainty.
6. Talk about it
You do not need to be alone in your anxiety and grief about climate change. Talking through your emotions helps get the thoughts out of your head. Talk to your loved ones, your friends, and ask for support.
Find a therapist who provides you with the space you need to process these heavy thoughts and emotions related to climate change. You’re not looking for someone to tell you everything is fine. You’re looking for someone to help you discover how to still live life when everything is not fine. Do not keep your pain to yourself.
If you are interested in peer-to-peer support groups that explore living during climate change, check out Good Grief Network.
7. Challenge your all-or-nothing thinking
All-or-nothing thinking is when we think in extremes. Things are either perfect or terrible. This is a common thought pattern when it comes to climate change anxiety. We imagine the worst possible outcome and only feel better if we feel it can be 100% solved.
We know that climate change has already changed our world. Remind your brain that it doesn’t have to be the end of the world vs. perfection. Humankind may be able to find a middle ground and stop the worst effects of climate change if we act more now. There is still hope and having hope is the best way to provoke meaningful change.
When you find yourself imagining the worst-possible scenario regarding climate change, see about using realistic thought challenging. I have a whole blog post on challenging your thoughts in a compassionate, realistic, believable way.
8. Take action
Last but most certainly not least, take action. Channeling your anxiety and grief into something meaningful can give you a sense of purpose. See it as a way of not going down without a fight. Giving up causes us to feel like there is no future. Finding sources of meaning amid grief helps provide a reason to engage in life each day.
- Make small but meaningful changes in your day-to-day life such as the products you use, the food you eat, and the companies you support. Vote with your dollar.
- Find your U.S. senators and representatives and ask them to support policies aimed at addressing climate change.
- Look for local and nationwide groups that provide you with an outlet for your anxiety and grief about climate change. For example, Science moms is a nonpartisan group of climate scientists and mothers. They focus on education and assistance with reaching out to your local leaders to voice your concerns on climate change.
Need help managing climate change anxiety?
I’m a psychotherapist who works with individuals struggling with climate change anxiety. If you are in Illinois or Wisconsin, connect with me to see if we may be a good fit to meet your needs and goals. You can also check out my services page to learn more.
