Turning worry into action

How to manage eco-anxiety in today's world.

Photographs: Unsplash / Pexels

Text: Natalia E.L. Madsen

Once you’ve seen the true state of our world, you can’t unsee it. Planetary boundaries keep being transgressed, genocide is allowed on a daily basis, and world leaders continue to make decisions that push us closer and closer to dystopia. Sadness, anger, helplessness - even guilt - are normal and natural reactions, but the negative effect of these feelings on our wellbeing shouldn’t be ignored. Let’s take a look at how to deal with eco-anxiety.

Eco-anxiety is defined by The Climate Psychology Alliance as “a heightened emotional, mental or somatic distress in response to dangerous changes in the climate system”. It is a normal and completely rational response to the urgency of the current environmental crisis. Still, if left unchecked, it can lead to loneliness, depression and overall poorer life satisfaction.

Knowing this, how do we find strategies to cope with this complex emotional response?

Feel your feelings

When engaging with climate change and sustainability in general, uncomfortable emotions are inevitable. Worry, fear, anger, grief, shame, guilt, hopelessness, and overwhelm are all valid feelings and an understandable response to the challenges we currently face.

While it might seem counter-intuitive, the best approach is to acknowledge and validate those feelings in a non-judgmental way (instead of dismissing them). Accept and approach those painful emotions with self-compassion. Balance action with reflection, be kind to yourself, and when eco-guilt and shame paralyse you, remember that it is not possible to be a “perfect activist”.

Focus on what you can control

Climate change is a complex topic and a large-scale crisis, so fixating on the enormous amount of change needed to succeed can be very overwhelming. When that happens, remember that climate change cannot be solved by any one person, organisation or government alone - we all play a small part in a very big puzzle.

Narrow your focus, energy and effort to the things that are within your span of control. Change some of your own habits, engage in climate conversations with family and friends or donate to organisations that are fighting for change. There are many different ways to engage in climate action - find one that works for you right now and build upon it over time.

Dial down on media and news consumption

Regularly reading climate-driven news or endlessly scrolling through social media posts about climate change can exacerbate eco-anxiety.

Consider taking a break from climate news or at least curating your media feed to find respite from all the disheartening information. Set time boundaries or temporarily mute specific accounts to create balance between staying informed and constantly absorbing information, most of which you can’t do anything about anyway.

"Climate change cannot be solved by any one person, organisation or government alone - we all play a small part in a very big puzzle."

Turn eco-anxiety into action

Engaging in climate action can move you from a state of helplessness into a place of empowerment and proactivity. Whether it is individual action, collective activism or climate advocacy in your community or workplace, taking action and creating change can help you process the negative emotions related to eco-anxiety and foster positivity and realistic hope.

Find a project or a role that aligns with your passion and skills, and remember that agency is like a muscle: the more you do, the more capable you feel of doing more. Motivation often follows action, and not the other way around.

Find your tribe

As humans, we yearn for belonging and connection with like-minded peers, but eco-anxiety can feel incredibly isolating.

We need safe, nurturing, compassionate communities that support us and which can pave the way for the cultural shifts that the world so desperately needs. Find a group that shares your values and surround yourself with people who can understand you and help you process your feelings.

Practice self-care: body, mind and soul

As the saying goes, “You can’t pour from an empty cup”. In order to build a better world, you need to foster healthy routines that support your physical and mental health, like getting enough rest, exercising or prioritising healthy meals.

Seek to connect to the world around you in ways that don’t involve a screen. For example, spending time in nature is a great way to calm our nervous system and reduce stress. Meditation and mindfulness can bring you peace of mind. If you have tried to meditate before without success, remember it is a skill that needs to be trained - keep at it and you will eventually reap its benefits.

There is no exact recipe for coping with eco-anxiety, so you might have to experiment a little to find what works for you. And please bear in mind that the content in this article cannot replace clinical support from a qualified mental health practitioner.

Please seek professional help if you are suffering from severe anxiety, depression or stress that is significantly affecting your everyday life.