Climate Change Anxiety And Its Mental Health Impacts

Climate change continues to have a significant effect on our world, leading to warmer temperatures, severe weather events, rising ocean levels, and numerous other complications. According to NASA, the last nine years have been the hottest on record. If concern about the future of the planet has caused you to experience worry and nervousness, you are not alone. As Earth experiences new challenges, climate change anxiety has been on the rise. Understanding what climate change anxiety is and how it may manifest can help you identify and manage it. Keep reading to learn more about climate change anxiety, including its mental health effects and potential coping strategies.  

What is climate change anxiety, or eco-anxiety

According to the UN, climate change is characterized by “long-term shifts in temperature”. Such a pattern can lead to food and water scarcity, rising seas, displacement of communities, natural disasters, and other serious challenges that impact people around the world. As these risks grow, they can also seriously affect our mental health.

Why climate anxiety is not a mental illness

Although it is a trending phenomenon that has caught the attention of researchers around the world, eco-anxiety isn’t a clinical diagnosis in itself. Additionally, like other anxiety triggers, people may experience anxiety about climate change without having a direct experience. Simply reading or learning about the climate change crisis can leave individuals feeling anxious to the extent that it interferes with their daily lives. 

Why climate anxiety is becoming more common 

The increasing frequency of extreme weather events, seemingly constant media coverage of environmental disasters, and a sense of hopelessness regarding government action all contribute to the spread of climate anxiety. With greater global awareness comes more research focusing on the climate events happening in our changing world. As more people study climate events, the population becomes more aware, and the scope of exposure becomes clearer.

Who is most impacted by climate change anxiety: Causes and strongest predictors

While anybody can experience the negative effects of climate change anxiety, some factors can increase one’s risk of developing symptoms. One of the strongest predictors is a pre-existing mental health disorder. Individuals living with depression, anxiety, or substance use disorder may have a better chance of experiencing eco-anxiety. Combine such mental health challenges with a strong concern for future generations and loved ones, and anxiety about climate change may affect even more people.

Young people 

Trends indicate that this fear for the future is particularly affecting youth, of whom many perceive the crisis as a direct threat to their survival and feel burdened by the inaction of older generations. Young people’s heightened sense of concern may be due to their understanding that climate change will impact their lives more than previous generations. Their sense of anxiety and frustration may stem from their perception that they grew up during an existing climate crisis that they were unable to prevent.

People who have experienced natural catastrophes

Additionally, people who have experienced the direct impacts of climate change have been shown to have a higher risk of experiencing mental health challenges. People who have lived through heatwaves, superstorms, wildfires, and flooding may develop acute anxiety that can develop into a chronic condition.

Anxiety isn’t the only mental health condition individuals with direct experience of climate change may have. There is substantial evidence that survivors of a major weather event or disaster have an increased risk of developing post-traumatic stress disorder (PTSD) as well. For example, one 2017 study found a significant rise in PTSD, anxiety, and depression among survivors of Hurricane Katrina in 2005.

People with climate-dependent livelihoods

Additionally, people whose livelihoods depend on a stable climate and a healthy environment may be more likely to experience climate change anxiety. For example, a farmer or rancher whose income depends on the weather may be more worried about drought than someone who works in an office building. 

Common symptoms of climate anxiety

Climate anxiety symptoms often mirror those of generalized anxiety disorder (GAD), but they may vary in frequency and intensity between people. The following are a few examples of common climate anxiety symptoms. 

Emotional and cognitive symptoms

• Nervousness, worry, irritability
• A feeling of hopelessness or a sense of having no control over the future (potentially causing deterioration of identity in some individuals, depending on the degree of anxiety they’re experiencing and how successfully they’re able to cope with it)
• Anger, frustration, and feeling anxious over a perceived lack of progress toward a meaningful solution to climate change
• Guilt or shame about one’s contributions to climate change, even if one’s personal carbon footprint is small
• Obsessive thoughts about an impending catastrophe
• A sense of grief regarding the loss of natural environments and wildlife 
• Trouble with concentration and focus

Physical symptoms

• Sleeplessness
• Changes in eating patterns
• Headaches
• Gastrointestinal issues

Some people report panic attacks associated with climate anxiety, but they are not necessarily a universal symptom. Symptoms of a panic attack may include rapid breathing, heart palpitations, and dizziness.

How climate anxiety can affect mental health long-term

Mental health experts are studying how climate anxiety affects people over time. Authors of a 2024 study identified a pattern in which individuals seemed to first experience negative feelings in response to climate change that develop into cognitive-emotional and daily functioning impairments with time. The researchers also noted that “generalized anxiety serves as both a risk factor and a consequence of the experience of anxiety-related emotions about climate change.” 

Anxiety, depression, and other comorbidities

Studies also suggest that people with unaddressed anxiety can experience a combination of acute and chronic stressors leading to comorbidities, including:

• Depression and mood disorders
• PTSD
• Generalized anxiety disorder and panic
• Substance use issues
• Insomnia and sleep disorders

Impact on sleep, focus, and relationships

For many, emotional, cognitive, and physical anxiety symptoms can significantly impact daily life. For example:

• People might experience insomnia and sleep disruptions, such as frequent nightmares, that create obstacles to focus and functioning. 
• Preoccupation and rumination may make it difficult to focus at work or school. 
• The distress can lead to a sense of isolation, or conversely, conflict with others who don’t share the same level of concern.
• The intense, often overwhelming emotions can reduce one’s capacity to engage in social activities and nurture strong relationships with friends and loved ones.   

Coping with and addressing climate change anxiety

There are many ways to cope with climate change anxiety and manage its symptoms. Taking care of your own well-being first can help you be more effective in enacting sustainable change. 

When it comes to eco-anxiety, you may choose to focus on doing what you can to help. This could mean signing a petition, supporting an organization focused on conservation, or educating others about potential solutions to environmental problems. Taking meaningful action can help you avoid dwelling on negative thoughts and give you the chance to make a positive difference in the world.

Helpful tips for managing eco-anxiety and climate anxiety

If you’re feeling anxious about the effects of climate change, the following tips may help you manage anxiety and channel your concern for the planet into activities that are beneficial to your and the planet’s health. 

• Try to practice self-care consistently. Sufficient sleep, a balanced diet, and regular exercise have been shown to improve mental health and boost resilience to stress and anxiety. 
• Consider disengaging periodically from news related to the climate, especially if you believe that negative reports on global warming are contributing to your anxious thoughts and feelings. 
• Focus on what is within your control to change. Climate anxiety is often marked by a sense of helplessness. One way to address this feeling is to assess your lifestyle for ways you can make it more sustainable, such as reducing your carbon footprint by biking, carpooling, or walking to nearby errands. You might also educate others on sustainable living, whether in person or through social media platforms.  
• Utilize stress-management techniques to reduce the impact of your symptoms. You can try deep breathing exercises to relax, meditation to quiet your mind, or muscle relaxation exercises to relieve tension. 
• Consider keeping a journal so that you have an outlet for your feelings. Writing in a gratitude journal, for example, could help you remember what you appreciate about the planet. 

Sunlight, fresh air, and green spaces can have a curative effect on stress and anxiety. If you do not have green spaces near you, previous research suggests that caring for a houseplant can also benefit your mental health.

The role of social support and collective action 

There are many ways you may use anxiety to spur action and engagement. Whether it’s on a local or global scale, consider collaborating with those who are taking action. Climate anxiety may be heightened by a sense of other people’s apathy toward the issue. By meeting individuals who have the same concerns, you may find a greater sense of hope and mutual support. You could do this by volunteering with an urban tree-planting group or getting involved in local environmental activism. You may also amplify global leaders' messages on climate change by sharing on social media, talking with colleagues and loved ones, or starting your own climate action group at work or school. 

What mental health experts recommend

Limiting “doomscrolling,” taking action, and self-care strategies are all recommended by mental health experts to help people cope with the effects of climate anxiety. Studies on youth and climate anxiety show that collective action can be particularly helpful for younger people. Within a clinical environment, therapists may encourage their clients to recognize that climate anxiety is a rational response, not a mental illness. Speaking with friends, family, or joining groups like a Climate Cafe can help normalize such feelings.    

When professional help may be beneficial

If the distress from climate anxiety becomes paralyzing, interferes with daily life, causes sleep/appetite issues, or leads to hopelessness, you may consider reaching out to a mental health professional. Additionally, it is advisable to seek support when fear inhibits life choices or relationships, or when symptoms of a co-occurring disorder (such as depression, substance misuse, or panic attacks) arise.  

Evidence-based therapy approaches

To treat climate anxiety, therapists may use a number of evidence-based approaches depending on the clients’ unique needs. Some of these include, but aren’t limited to:

• Cognitive behavioral therapy (CBT)
• Ecotherapy/nature-based therapy
• Acceptance and commitment therapy (ACT)
• Group therapy/support groups

Positive psychology interventions may also be utilized to help individuals build psychological “capital,” such as optimism, hope, and resilience, to help them cope with the emotional burden of climate change. With future research, therapists may discover more ways to combine therapeutic approaches to increase efficacy. 

Future research and the evolving understanding of climate anxiety 

Researchers are currently studying climate anxiety as an adaptive response to environmental crises rather than as a pathology. As scientists gain more understanding of mental health challenges caused by concerns over climate change, they may gain further insight into who is most vulnerable to this type of anxiety and why. Upon further investigation, experts may also learn more about the threshold at which anxiety ceases to act as a motivator and becomes a barrier to wellness. Clinicians can use this data to help develop therapeutic approaches that may work best for climate anxiety.  

Online therapy for climate change anxiety

If you’re struggling to cope with the changing climate and aren’t sure how to manage your anxiety, speaking to a mental health professional could be a helpful next step to take. A therapist can work with you to find meaningful ways for you to act on your concern for the environment. They may also teach you coping strategies for anxiety and help you address comorbid mental health challenges.  

Effectiveness of online therapy in addressing climate change anxiety

A substantial body of research points to the efficacy of online therapy when treating anxiety. In one 2020 review, researchers assessed the effectiveness of 20 different online therapy interventions for managing generalized anxiety disorder, finding that participants experienced significant reductions in anxiety, worry, functional impairment, and depression, as well as improvements in quality of life. Among the benefits mentioned in the study is the “fast dissemination of available treatments” provided by online therapy platforms. 

Seek support from a mental health professional for climate anxiety

If you’re living with climate change anxiety, you may be concerned about the emissions involved in traveling to an in-person therapy session. With online therapy for anxiety through a platform like BetterHelp, you can work with a licensed mental health professional remotely, through video call, voice call, or in-app messaging. BetterHelp works with a team of qualified therapists with diverse areas of expertise, so you’ll have a good chance of matching with someone who can address your concerns regarding climate change, the environment, and anxiety. Read below for a therapist review from a client experiencing similar challenges.

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