How to deal with eco-anxiety over the long term
Build individual resilience
Although this may seem very self-focused, building resilience is essential to developing a secure and courageous relationship with the world and whatever might be happening in it. A great deal of climate fear comes from being afraid of how you’ll be able to cope in the face of change or disaster. In order to alleviate this fear, it’s worth building up a strong and stable sense of self, one who feels capable of dealing with whatever life throws at you. A few ways to start building resilience are:
Take good care of yourself
Pay attention to what your body and mind need, be it rest, food, water, movement. Be kind to yourself and realise the importance of taking time to recharge and connect with your needs.
Get to know you
Pay attention to how you react in certain situations or when certain thoughts/emotions arise in you. Develop a more objective and curious relationship with your thoughts, feelings and behaviours, and ask where they might be coming from and what impact they’re having on your consequent behaviour and decision-making. This can be something you explore through journalling or with guidance in therapy.
Build meaningful connections
We’re all in this together. Taking time to cultivate and nourish your friendships and connections will help you grow as well as help others feel seen and heard. Have real, honest conversations with others. Be a patient and considerate listener. Learn to be brave and vulnerable around those close to us.
Two ways to deal with eco-anxiety in the moment
- Manage your anxiety by bringing yourself into the present moment
Mentally call out five things you can see in the physical space around you, four things you can hear, three things you can feel, two things you can smell and one thing you can taste.
- Shut down your device for a while
Many news outlets and media publications will use overwhelming, fear-based language to hook more readers and stir engagement. While it’s important to remain informed, it’s also important to step away from being bombarded with bad news 24/7. Find an activity that gets you feeling present and grounded, whether it’s walking in nature, meditating, exercising, deep breathing, cooking or mindfully listening to music, and make it part of your daily routine.
Live with the environment in mind
The following are shifts you can make on an individual level that can improve the quality of air and food, while also enhancing cognitive abilities and strengthening mental health:
- Physical commuting. Walking and bike riding help get those endorphins flowing.
- Public transportation. Let someone else take the driving seat and find something centring and relaxing to do during your commute, such as writing, reading, meditating or listening to music or podcasts.
- Eat less meat and dairy. Be mindful of the earth, resources and beautiful creatures.
- Clean energy. Use it when you can and when not, be mindful of your energy usage at home and at work.
- Speak up. If there’s something you’re passionate about, create an organisation, join a cause, donate or volunteer.
How to support a friend struggling with anxiety about the planet
Reassure them that it’s normal to be anxious during these times. According to scientists, there is action the world can take to stop and even reverse the damage being done to the planet. It’s ok to be scared and it’s ok to have hope, too. Humans are a resilient and resourceful bunch, and in order to make positive changes, you need not take the weight of the world on your shoulders.
Perhaps explore with your friend how they might take action regarding a cause that means something to them, whether it’s animal welfare, planting trees and cultivating green public spaces, raising climate awareness or supporting mental health initiatives. When you band together with those who share the same values, you feel less powerless and more resilient, aware and effective in making positive changes.
Words ASH KING
Ash King is a psychology researcher and content creator for The Indigo Project, a psychology practice based in Sydney that thinks creatively about mental health. She believes learning to manage the mind can be a fun process and that therapy is not a dirty word.
