If you are struggling with climate anxiety, you are not alone. In a world of wildfires and floods, rising sea levels and drought, it can be easy to feel overwhelmed.

What is Climate Anxiety?

Anxiety is a normal, human emotion that signals something is wrong, stressful, or unsafe. If you are waiting to get medical test results or simply nervous to ask someone on a date, some level of anxiety is to be expected.

If anxiety grows excessive, it can include symptoms like frequently feeling restless, edgy, fatigued, or distracted or experiencing muscle tension and sleep problems. Anxiety that is inhibiting the life you want to live can be a mental health disorder that is treatable with therapy and sometimes medication. 

Climate anxiety (or eco-anxiety) is anxiety about climate change. Climate change is a global concern with potentially massive consequences for us and for generations to come. It warrants some anxiety! If you feel anxious about the state of our planet sometimes, that’s understandable. But if you feel consumed by climate anxiety, you’re experiencing some of the symptoms listed above, and you’re struggling to do the things you love because of your anxiety, it might be time to evaluate the severity of the anxiety you feel. Maybe you are constantly reading climate-related news or feeling paralyzed by daily decisions and their environmental impacts. Being a conscious, global citizen is a beautiful, admirable, and worthwhile goal, but you cannot shoulder the burden of climate change by yourself. 

Climate Anxiety Coping Strategies

There are things you can do right now so that you’re ready the next time you feel climate anxiety coming on. Read through the tools below, and decide which ones you want to try. How can you keep these tools handy? Maybe a sticky note or bookmark on your phone or computer.

NERVOUS SYSTEM REGULATION

As your first response the next time you feel anxious, try one of these simple calming practices that will help to bring you out of fight-or-flight mode.

• Calming Breaths. One of the most calming breath ratios is 4:8. Inhale deeply and slowly for 4 seconds. Exhale slowly and evenly for 8 seconds. Repeat 5+ times. 

• Sway back and forth, maybe even bounce a little, like you’re rocking a baby. Rhythmic movement is one of the first ways our bodies learned to calm down. 

• There are countless ways to help calm your nervous system, so find what works for you! Find more ideas in “Nerving Up for Healing” and “Checked Out: Understanding Dissociation.”
  
  

ADOPT A CLIMATE MANTRA

Choose a go-to phrase to help calm yourself. Is there a certain thought that has helped to calm your climate anxiety in the past? Pick a phrase or two to repeat to yourself (maybe while doing calming breaths) when climate anxiety strikes. These phrases might feel difficult to believe in the moment, but repeating them over time can help them to become true. 

SAMPLE MANTRAS

• “My anxiety comes and goes. I can ride this wave.”

• “I can feel both fear and hope.”

• “I have faith that the world will heal.”

• “Our planet is hurting, but people are working tirelessly to make it better.”
  
  

MINDFULNESS

Mindfulness is the practice of nonjudgemental acceptance of what is. Mindfulness can be extra difficult when you feel anxious. You might want to escape the anxiety rather than feel it. But often, if you ignore your anxiety or distract yourself, it will keep nagging at you. Trying to explain away your emotions can make them even louder. Your body is trying to tell you, “I’m scared!” and it won’t stop until you take the time to hear it. 

Next time your climate anxiety makes itself known, try to keep your nervous system regulated (see previous section), and see if you can pay close attention to your feelings of anxiety. What does it feel like? Where does the sensation live in your body? Can you let yourself feel it without deeming it bad? Try showing yourself compassion: I feel anxious, and that is okay. It makes sense that I feel anxious. This is scary stuff.

Find mindfulness meditations you like and keep them handy for the next time you need them.

MINDFULNESS MEDITATIONS

• 1-Minute Mindfulness Meditation: 5 Senses

• 5-Minute Interdependence with Nature Meditation

• 9-Minute Meditation for Eco-Anxiety
  

TAKE ACTION!

Sometimes, climate anxiety can feel like you’re bubbling over with energy, righteous anger, or passion that has nowhere to go. Taking action can help you move your energy toward meaningful change. 

MAKE LIFESTYLE CHANGES

Individual climate-conscious decisions can help reduce anxiety because you’ll know you’re doing your part (biking, taking the bus, eating less meat, buying used items, etc.). But remember: even though your actions matter, you cannot solve the climate crisis on your own. The problem is much bigger than you, so don’t put too much pressure on yourself. If making climate-conscious choices causes you anxiety, take a break.

JOIN A CLIMATE ACTION GROUP

You can find comfort, hope, and community while taking collective action. If you live in Boulder, check out Cool Boulder, a community-led, nature-based climate action group. 

VOTE AND ENGAGE YOUR LOCAL POLITICIANS

Make sure your politicians know that climate action must be a priority. Sending a letter or making a phone call to your representatives only takes a few minutes and can give you peace of mind that you are doing your part. Maybe even send a thank you note to politicians whose climate stances you admire. Find your legislators here. 

LOOK FOR HOPE: CLIMATE OPTIMISM

Whenever you feel hope, savor it! Revel in it. Here are some ideas to infuse your life with hope and climate optimism:

• Keep a running list of things that give you hope about climate change. Add to it and refer to it often. Here are some ideas to start your list:

  • People all around the world who send healing energy, prayers, and love to our planet

  • Politicians who work tirelessly to make change

  • Blue-sky days

  • Wildflower fields full of pollinators

  • Environmental and city planners trying to make our cities more resilient

  • First responders who work to protect us

  • Species that get removed from endangered lists

• Subscribe to “The Climate Optimist Newsletter” from Harvard Center for Climate, Health, and the Global Environment. 

• Explore The Climate Optimist website and book. Their mission is to “shift the narrative on climate change so that we can act from courage and excitement, not fear.” 

Climate anxiety can seem overwhelming, but learning to calm your body, compassionately accept your emotions, and find productive ways to channel your energy can all help to bring you peace and hope.