Managing Eco-Distress

If you're feeling anxious about climate change, you're not alone.

What is Eco-Distress

Eco-distress is a term used for the realistic anticipation of future loss and personal and global disruption as a result of climate change. For some, especially those who are prone to anxiety or depression, eco-distress can become overwhelming and interfere with daily life.

We recommend taking active steps to adapt to the new reality of climate change effects: take good care of yourself and your emotional systems - both body and mind - and connect with others on the issue.

There’s scientific research to support a three-step approach to managing eco-distress (Pikhala, 2022):

  • Embrace self-care
  • Observe and accept your emotions which may include swings–that's to be expected
  • Take action in a way that fits your personality, whether that's joining a community-led action or savoring a hike alone

67% of Americans report feeling significant anxiety about the effects of climate change on the planet, and numbers are increasing (APA, 2020).

Eco-Distress Coping Strategies

Below are ten emotion coping strategies that can be helpful in managing eco-distress. Take a screenshot of these on your phone for handy inspiration.

  • Exercise
  • Eat nutritious foods
  • Monitor and regulate alcohol, cannabis, or other substance intake that could become unhealthy
  • Maintain good sleep
  • Seek regular social interaction
  • Maintain satisfying relationships and active communication
  • Set healthy boundaries with others
  • Practice regular self-care and compassion habits
  • Learn new things
  • Find ways that you like to practice mindfulness in everyday life

Ways to Cultivate Joy

Sometimes finding joy requires some effort, imagination, and planning. Take some time to think on what truly brings you pleasure and do some #joyspotting in life. Keep a notes file in your phone if helpful…

  • Create a fun outside activity you can play in your backyard
  • Get hooked on a favorite TV show (and do so with a friend!)
  • Look at VRBO / Airbnb rentals for 10 mins in between work tasks
  • Instead of a work podcast, find one that makes you laugh
  • Find a YouTuber you like to watch
  • Make plans to see old friends
  • Make a vision board

What to Watch Out For

We get it. It’s hard not to dwell on the climate crisis when the weather and the news are in your feed daily. But your brain and body need mental breaks. Be mindful if you notice these patterns:

  • Overwork (no breaks, poor sleep)
  • Excess use of alcohol or other substances
  • Sugar, excess carbohydrates
  • Caffeine or stimulant abuse
  • Frequent Netflix binges or other mindless activities that are draining

When to Get Help

If you are experiencing any of the following, you might consider talking to a therapist or psychiatrist to get professional support.

  • Ongoing depression or anxiety
  • Steady decline in work output or grades
  • Withdrawal from relationships
  • Increased use of alcohol or other substances
  • Family or friendship problems
  • Feeling hopeless or suicidal
  • Questions about gender identity or sexual orientation
  • Crisis (for example, death of a loved one)
  • Organizational / workplace transition

Resources for Eco-Distress

Books

Under a White Sky by Elizabeth Kolbert
All We Can Save by Dr. Ayana Elizabeth Johnson and Dr. Katharine K. Wilkinson
The Climate Book by Greta Thurnberg

Sustainable Shopping

EWG’s Healthy Living App/Website - Health ratings for more than 120,000 food and personal care products.
Public Goods - Healthy & sustainable products. Wholesale prices. A tree is planted for each order.
EarthHero - Community of 250+ world-changing, conscious brands customized to your lifestyle.
Patagonia - Outdoor clothing and provisions. 1% of sales go to the preservation and restoration of the natural environment.

Additional Information

Talk Climate - This website is for everyone (young people, caregivers, and professionals) who want to learn how to have productive, courageous, and empowering conversations about climate change.
Global Climate Change (NASA)
Trash is For Tossers

Therapy Plans for Eco-Distress

For Adults

See all plans

For Families

See all plans
I have never found a “one-stop shop” for therapy, but Therapy Lab might be it!