Eco-Anxiety and 5 Important Ways to Cope With It

Introduction

In recent years, climate change has moved from being an abstract scientific concept to a daily reality, with wildfires, hurricanes, heatwaves, and rising sea levels dominating global headlines. As the frequency and severity of environmental crises increase, so too does the psychological impact on individuals and communities. One emerging phenomenon that has gained attention is eco-anxiety—a chronic fear of environmental doom and the stress caused by climate change.

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What is Eco-Anxiety

Eco-anxiety, also known as climate anxiety, refers to persistent worries, distress, or dread regarding environmental decline and climate change (Clayton et al., 2017). While not yet classified as a clinical disorder, it has been recognized as a significant mental health challenge by organizations such as the American Psychological Association (APA).

Eco-anxiety manifests in different ways, ranging from mild concerns about the environment to severe emotional distress, which can impact daily life and decision-making. Unlike general anxiety, which often involves personal fears (such as health, relationships, or finances), eco-anxiety is largely driven by external, global factors that individuals may feel powerless to change (Pihkala, 2020).

Cases of Eco-Anxiety

The causes of eco-anxiety are as follow-

1. Direct Exposure to Climate Disasters

People who have personally experienced environmental disasters—such as hurricanes, floods, or wildfires—are more likely to develop trauma-related eco-anxiety (Cunsolo & Ellis, 2018). Communities in vulnerable regions, such as coastal cities facing sea level rise, often experience chronic stress and uncertainty about their future.

2. Media and Information Overload

The constant exposure to climate-related news via television, social media, and documentaries can intensify feelings of helplessness and despair. The 24-hour news cycle often highlights worst-case scenarios, fueling apocalyptic thinking and reinforcing the belief that climate change is uncontrollable (O’Neill & Nicholson-Cole, 2009).

3. Intergenerational Anxiety

Younger generations, particularly Millennials and Gen Z, report higher levels of eco-anxiety compared to older generations (Hickman et al., 2021). The perception that previous generations failed to take necessary action and that future generations will inherit an uninhabitable planet contributes to intergenerational distress.

4. Government Inaction and Climate Policy Failures

Many individuals experience anxiety due to the perceived inadequacy of global climate policies. When governments and corporations fail to take meaningful steps to address climate change, it fosters a sense of helplessness and frustration, exacerbating eco-anxiety (Reser & Bradley, 2020).

Symptoms of Eco-Anxiety

While eco-anxiety does not have a standard diagnostic criteria, common symptoms include:

• Emotional Symptoms: Persistent worry, sadness, guilt, grief, helplessness, and existential dread.
• Cognitive Symptoms: Intrusive thoughts about climate disasters, difficulty focusing, and decision paralysis.
• Behavioral Symptoms: Avoidance of conversations about climate change, overconsumption of climate news, or extreme lifestyle changes (e.g., refusing to have children due to climate concerns).
• Physical Symptoms: Sleep disturbances, headaches, fatigue, and increased heart rate when thinking about climate issues.

Some people also experience solastalgia, a term coined by Glenn Albrecht (2005), which refers to the distress felt when one’s home environment is changing in ways that feel beyond one’s control.

Psychological Impact of Eco-Anxiety

Some of the psychological impact of eco-anxiety include-

1. Depression and Hopelessness

Severe eco-anxiety can lead to depressive symptoms, where individuals feel overwhelmed by the magnitude of the climate crisis. Studies suggest that long-term exposure to climate concerns can contribute to feelings of hopelessness, despair, and even suicidal thoughts in extreme cases (Berry et al., 2010).

2. Existential Dread and Loss of Future Optimism

A growing number of young adults report that eco-anxiety influences their life decisions, such as career paths and family planning. The fear that future generations will suffer due to climate collapse leads some to reconsider having children (Helm et al., 2021).

3. Eco-Paralysis

Eco-paralysis refers to a state where individuals feel so overwhelmed by climate change that they struggle to take action. They may feel that no amount of effort—whether through recycling, reducing carbon footprints, or activism—will make a significant impact (Pihkala, 2020).

4. Increased Eco-Activism

While some experience paralysis, others channel their eco-anxiety into activism and advocacy. Groups like Extinction Rebellion and Fridays for Future (led by Greta Thunberg) have mobilized millions of young activists, demonstrating how eco-anxiety can also be a motivating force for change (Stanley et al., 2021).

Coping Strategies for Eco-Anxiety

Although eco-anxiety can be overwhelming, there are psychological tools and behavioral strategies to manage it effectively.

1. Practicing “Active Hope”

Psychologist Joanna Macy suggests adopting “active hope”, which involves acknowledging the reality of climate change while actively working towards solutions (Macy & Johnstone, 2012). This mindset helps shift focus from despair to empowerment.

2. Mindfulness and Mental Health Support

• Practicing mindfulness, meditation, and deep breathing can help individuals manage anxiety levels.
• Seeking therapy, particularly climate-aware therapists, can provide guidance on navigating eco-anxiety.
• Joining support groups allows individuals to share concerns and reduce feelings of isolation (Kaplan, 2020).

3. Taking Meaningful Action

Small, tangible actions can reduce feelings of helplessness. These include:

• Reducing personal carbon footprints (e.g., minimizing waste, sustainable consumption).
• Volunteering with environmental organizations.
• Educating others about climate change.
• Engaging in local or political climate action initiatives.

4. Limiting Climate Doomscrolling

Overconsumption of negative climate news can intensify anxiety. Experts recommend setting boundaries for media consumption and seeking out solutions-focused journalism (O’Neill & Nicholson-Cole, 2009).

5. Connecting with Nature

Studies show that spending time in nature can reduce stress and restore mental well-being. Engaging in outdoor activities, such as hiking, gardening, or wildlife conservation, fosters a deeper connection with the environment (Bratman et al., 2019).

Conclusion

Eco-anxiety is an emerging mental health challenge that reflects the profound impact of climate change on human psychology. While it can manifest as distress and paralysis, it can also serve as a catalyst for action and advocacy. Recognizing the validity of eco-anxiety and providing coping mechanisms can help individuals navigate their emotions in a constructive way. By fostering collective resilience, advocating for systemic change, and taking personal actions, we can transform climate anxiety into a force for global sustainability.

References

Albrecht, G. (2005). Solastalgia: A New Concept in Human Health and Identity. Australasian Psychiatry, 15(S1), 95-98.

Berry, H. L., Bowen, K., & Kjellstrom, T. (2010). Climate Change and Mental Health: A Causal Pathways Framework. International Journal of Public Health, 55(2), 123-132.

Bratman, G. N., Hamilton, J. P., Hahn, K. S., et al. (2019). Nature and Mental Health: An Ecosystem Service Perspective. Science Advances, 5(7), eaax0903.

Clayton, S., Manning, C., & Speiser, M. (2017). Mental Health and Our Changing Climate: Impacts, Implications, and Guidance. American Psychological Association.

Hickman, C., Marks, E., Pihkala, P., et al. (2021). Climate Anxiety in Children and Young People. The Lancet Planetary Health, 5(12), e863-e873.

Pihkala, P. (2020). Eco-Anxiety and Environmental Education. Sustainability, 12(23), 10149.