How to Cope with Eco-Anxiety
If you’re feeling stressed out due to the current state of the planet, you’re not alone.
“ The climate crisis is taking a toll on mental health.”
As we address the ongoing climate crisis, we must also deal with the growing mental health crisis it’s causing.
Even worse than the ever-worsening effects of climate change, such as heat domes, wildfires, floods, and droughts, is the crisis-level toll that it is taking on people's mental health.
For the first time, the growing effects of climate disruption on mental health around the world have been evaluated in the Intergovernmental Panel on Climate Change report. Evidence suggests that both rapid and slower climate events, such as sea level rise, ice melt, and seasonal changes, are linked to rising rates of stress, anxiety, depression, PTSD, suicide, sadness, and ecological grief as well as substance abuse, deteriorated social connections, and even domestic violence.
What is eco-anxiety?
Eco-anxiety (short for ecological anxiety and also known as eco-distress or climate-anxiety) has been defined as "a chronic fear of environmental doom".
AMERICAN PSYCHOLOGICAL ASSOCIATION
Eco-anxiety is a relatively new term that has emerged in response to the growing concern of the impact of human activity on the planet including: climate change, environmental degradation, pollution, deforestation etc., and is characterized by feelings of worry, stress and anxiety about the state of the environment both now and in the future.
Different symptoms of eco-anxiety include: helplessness, hopelessness, and a sense of loss or grief associated with the situation of the ecosystem. Physical symptoms including a faster heartbeat, trouble sleeping, or weariness may also result. These symptoms may exacerbate pre-existing mental health conditions and are similar to the symptoms that someone diagnosed with generalized anxiety disorder might experience.
The Diagnostic and Statistical Manual of Mental Disorders (DSM) does not list "eco-anxiety" as a clinical disorder, but it is becoming more widely acknowledged as a serious mental health problem, especially among young people, women and Indigenous peoples. The scope and complexity of the environmental challenges facing the world overwhelm those who suffer from eco-anxiety, and many mental health practitioners advise those who struggle with eco-anxiety to seek counselling from a licensed mental health professional or to take part in activities that make them feel closer to the natural world and the environment.
Let’s take a closer look…
How to cope with eco-anxiety.
If you find yourself anxious and stressed about climate change, here are some things you can do to ease your fear and improve your overall wellbeing.
Feel your feelings.
Recognizing your feelings and realizing they are perfectly natural and valid is the first step in overcoming eco-anxiety.
According to a recent Climate Access research on Canadians' views on climate change…
ALTERNATIVE ENERGY
Canadians increasingly understand that climate change is a “here and now” problem, not just something that will have impacts in the future. Canadians now think an energy transition to clean energy is inevitable (71%).
CLIMATE CHANGE
There’s a core group (about 25% of the public) that are truly “Alarmed” and then a much larger group (about 45% of Canadians) that are “Concerned” and (about 30%) who are undecided or with no concern.
It's vital to keep in mind that you are not alone and that there are others who care about the environment and want to make serious change. Many individuals throughout the world have the same emotions as you would concerning climate change.
Say no to denial.
The idea of climate change is alarming. It makes perfect sense to want to completely shut out your pain in order to prevent eco-anxiety.
But refusing to act makes it more difficult to do so. Additionally, it won't make you feel any better because suppressing negative emotions typically only makes them worse. Allow yourself to fully acknowledge your feelings of fear and grief rather than ignoring the truth of climate change.
If you feel guilty about past actions that weren't climate-friendly, forgive yourself and resolve to make better decisions in the future. Be kind to yourself and to others. You are only one person, and you are only capable of so much.
Since living more in accordance with your particular ideals can help you develop your sense of self, adopting "greener" (more sustainable) lifestyle practices can frequently change your perspective. Additionally, exhibiting climate-friendly behaviours could inspire others to follow suit.
For example:
Find out your carbon footprint so you can learn effective strategies to reduce your individual impact
Choose physical transportation - such as walking or bicycling - over driving to benefit your physical and mental health while also lowering carbon emissions
Join larger policy initiatives to address climate change by getting in touch with local organizations working for climate protection
Talk it out.
Talking through issues with others might help you gain new insight and lessen some of the stress that comes with holding your ideas inside.
Even when other people also have eco-anxiety, it's simple to feel isolated when dealing with your sentiments. Try to discuss your thoughts and feelings with close friends, family members, and confidantes. Additionally, you might discover that your loved ones are experiencing the same things as you are, which can be comforting.
Now, if you are a parent, it’s important to note that children can experience eco-anxiety too. In fact, older children, teens and young adults often express distress, even anger, at a depressing future of a world on the verge of collapse. You might be concerned that talking to your children about climate change would make them feel worse, yet talking through the fear frequently makes it less intense. They can start expressing and accepting their worries when there is a safe area to talk about something that could change their future.
Acknowledge their anguish and let them know you share it. Answer their inquiries in an age-appropriate manner using facts. Do some research together instead of providing evasive answers if they are questions you are unable to address. And, together think about what action you can take as a family.
Committing to ecologically beneficial practices as a family unit can benefit children, just as committing to ecologically beneficial practices will help you feel less anxious about the environment. Spend some time talking about practical possibilities for resource and energy conservation in your home and once you have developed your family plan, encourage ongoing effort and everyone’s participation.
For example:
Choose to cycle or walk to school and work
Choose to lower the thermostat a few degrees and wear more warmly indoors (in the colder months)
Choose to lower the air condition a few degrees and dress in lighter clothing indoors (in the warmer months)
Only do the laundry when it’s full and dry clothes on a line instead of using a dryer
Plan meals and be creative with leftovers to reduce food waste
Shop at charity stores instead of buying new products or ‘upcycle’ existing products for a new use
Plant a garden in your yard
Connect with your community.
A chorus of voices is louder than a single voice.
Feelings of eco-anxiety can be lessened by taking part in neighbourhood gardening, trash pickup, waste reduction initiatives, or joining virtual groups.
It’s easy to feel alone when it comes to eco-anxiety. It’s overwhelming to think about being one person taking on a global crisis. However, when you work with people who share your desire to preserve the environment, a sense of connection with both the community and nature starts to grow as a result. Receiving emotional and social support by working with others increases optimism, hope and resilience. It also increases the chances of protecting public green places like parks, nature preserves, and forests as collective force.
Take breaks when you need them.
You must take a break whenever you feel like you need some self care.
Being involved in climate action can be taxing on your body and mind. Take a break from your phone, social media and computer when you need to. Remember that a stressed-out body and mind performs less efficiently and effectively. If you want to be more balanced, kind and compassionate, awake, attentive, productive, and effective, you need to rest. Take a walk, watch some guilty-pleasure television, go to the movies, hang out with friends, or engage in any other activity that will temporarily divert your attention from the status of the environment. Your body (and mind) will appreciate it.
Prioritize your health.
You might feel more in control of your life and experience less stress by following a healthy routine.
Uncertainty and confusion can be stressful. Focus on the aspects of your life that you have control over, such as your schoolwork, job, relationships, and interests, when environmental health and climate change seem to be beyond your control. To assist cleanse your mind and keep you feeling refreshed and alert, make sure you're also getting enough sleep and engaging in at least 30 minutes of daily movement.
Spend time in nature.
Spend time on the mountain lakes, beaches, and hiking routes you want to preserve.
Nature offers healing benefits that can help you feel more at peace and promotes well-being and emotional health - knowledge that can offer protection against eco-anxiety.
And for parents… giving kids the chance to experience nature at a young age can help them develop an appreciation and awareness of the natural world. Children who enjoy nature through activities like stargazing, tidal pool and pond exploration, and woodland bathing are more likely to recognize the benefits of nature and become more determined to preserve and maintain their natural surroundings.
Turn your anxiety into action.
Every step - no matter how small - is a step in the right direction.
It can be very intimidating to take climate action, and it can be challenging to know exactly what you should be doing to help create a more sustainable society. Small activities can frequently seem pointless or as though they don't have much significance, but it's crucial to keep in mind that every step is a step in the correct path.
Don't place too much pressure on yourself to know “everything” and to be the "perfect" environmentalist because it's impossible for one person to correct the errors of millions. Do whatever you are capable of doing! You might be more productive some weeks than others. But keep in mind that you are doing something every time you take another step - no matter how small - in the right direction, whether that’s reducing your use of single-use plastics, drying laundry outside, or taking part in a demonstration.
Never doubt that a small group of thoughtful committed citizens can change the world; indeed, it is the only thing that ever has."
MARGARET MEAD
How can therapy help with eco-anxiety?
Therapists and other mental health specialists concur that even though eco-anxiety isn't a recognized mental health disorder (yet), it can have a significant emotional impact on people.
Therapy can be helpful if you're having trouble coping with the affects of eco-anxiety or are feeling worn out from activism or news exposure.
Therapy can provide a safe space to:
Practice self-compassion
Learning coping mechanisms to manage emotional distress
Getting support and treatment for depression and/or anxiety
Creating a self-care plan that works for your ‘triggers’ and symptoms
You may even consider ecotherapy - a new approach and method of mental health treatment that emphasizes the value of not only maintaining the environment, but your relationship to the earth while utilizing nature’s therapeutic properties.
The physical, serious harm that many people are now experiencing around the world may seem more urgent than the emotional agony caused by climate change.
But rather than ignoring these emotions, it's still important to pay attention to them. After all, the first step toward transformation is awareness.
At the end of the day, we only have one planet. We must fight for it, because we have no other option. However we can learn how to calm our eco-anxiety and turn that anxiety into action.
If you’re interested in seeing whether or not online therapy at Cherry Tree Counselling is right for you, we offer free 15 minute consultations.
Connect with us and let’s talk about how we can help you.
