Climate change anxiety, often referred to as "eco-anxiety," is becoming more prevalent as the effects of global warming continue to intensify. Many people, especially younger generations, feel overwhelmed by the growing threats of rising temperatures, extreme weather events, and environmental degradation. This sense of helplessness can lead to stress, fear, and uncertainty about the future. While it is natural to be concerned about the state of the planet, it is crucial to find ways to manage these feelings in order to stay motivated and proactive in addressing the climate crisis.
In this blog, we will explore five effective ways to overcome climate change anxiety and regain a sense of agency. By shifting focus from feelings of helplessness to actions we can take, we can foster hope and resilience in the face of environmental challenges. Whether it is through personal lifestyle changes, connecting with others, or engaging in advocacy, these strategies will help you manage anxiety and feel empowered to contribute to positive change. Understanding that small actions matter and that collective efforts can lead to meaningful impact is key to navigating eco-anxiety in a healthy, productive way!
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
Can climate change affect mental health?
Yes, climate change can significantly affect mental health, both directly and indirectly. As extreme weather events like wildfires, hurricanes, floods, and heatwaves become more frequent and intense, they can lead to trauma, grief, and long-term psychological distress for those impacted. People who lose their homes, communities, or loved ones due to climate-related disasters often experience conditions such as Post-Traumatic Stress Disorder (PTSD), depression, and anxiety. Even those not directly affected may suffer from climate anxiety, a growing mental health condition characterized by fear, helplessness, and worry about the planet's future. This type of anxiety can disrupt daily life, affect sleep, reduce motivation, and contribute to feelings of hopelessness.
Beyond sudden disasters, slower-moving climate impacts, like rising sea levels, prolonged droughts, and ecosystem degradation, can erode a person’s sense of stability and connection to a place. For many, especially those in indigenous and rural communities, environmental changes represent a loss of identity and cultural heritage which can lead to deep psychological harm.
Additionally, economic stress caused by climate change, such as job loss in climate-sensitive industries or rising food insecurity, can worsen existing mental health issues and increase stress levels. As the global climate crisis continues to unfold, it is increasingly clear that mental health must be part of the conversation- not just as a consequence of environmental change, but as a critical area for resilience and support.
Can climate change cause anxiety?
Yes, climate change can absolutely cause anxiety, often referred to as climate anxiety or eco-anxiety. Eco-anxiety is a growing psychological concern around the world. As people become more aware of the environmental crisis and its far-reaching consequences, many experience a profound sense of worry, fear, or helplessness. This is not just concern about future possibilities; for many, it is a reaction to real and current events: wildfires destroying communities, extreme weather events becoming more common, rising sea levels threatening homes, and global ecosystems being pushed to the brink. These ongoing changes can leave people feeling overwhelmed, powerless, and emotionally drained.
What makes climate anxiety particularly complex is that it is rooted in both global realities and deeply personal fears. People may worry about the safety of their families, the stability of their future, or whether the next generation will have a livable planet. For some, these fears are triggered by constant exposure to alarming news, scientific reports, or social media content related to climate disasters. The relentless stream of dire predictions can cause individuals, especially children, teens, and young adults, to feel like the world is spiraling out of control. Research shows that 59% of the youth and young adults between 16 to 25 years old were very or extremely worried about climate change, and roughly 84% were at least moderately worried.
This emotional toll can manifest in symptoms like sleeplessness, chronic stress, irritability, and difficulty concentrating. For more information, check out our blog “Everything You Need to Know About Stress Management Therapy.”
In many cases, climate change anxiety can also intersect with a sense of moral responsibility or guilt. People may feel they are not doing enough to help the planet or may question their lifestyle choices- driving a car, flying, eating meat, or buying products with excess packaging. This internal conflict can intensify anxiety and lead to feelings of shame, paralysis, or despair. For others, the source of distress may be frustration with governments, corporations, or systems that seem to be moving too slowly or not at all despite the urgency of the problem. This can compound the emotional weight and make individuals feel even more isolated or powerless.
Importantly, climate anxiety is not inherently irrational or unhealthy. In fact, many psychologists argue that it is a logical emotional response to a serious, real-world threat. However, when this anxiety becomes chronic, paralyzing, or interferes with daily functioning, it can take a toll on mental health.
What are signs of climate anxiety?
Persistent worry or fear about the future of the planet and humanity
Feelings of helplessness or powerlessness due to environmental issues
Guilt or shame about personal lifestyle choices and their environmental impact
Difficulty sleeping or experiencing restless thoughts related to climate concerns (Check out our blog “3 Ways to Relieve Sleep Anxiety”)
Obsessively reading or watching climate-related news which leads to distress
Emotional numbness or detachment when thinking about environmental problems
Anger or frustration at governments, corporations, or individuals perceived as not doing enough (Read our blog “The Most Important Things You Need To Know About Anger Management”)
Avoidance of conversations or media related to climate change due to overwhelm
Physical symptoms of stress, such as headaches, fatigue, or increased heart rate (View our blog “3 Ways to Manage Your Physical Anxiety Symptoms”)
Hopelessness or despair about the ability to make a difference or change the course of events
Loss of interest in the future, such as hesitating to have children or make long-term plans
Isolation or disconnection from others who do not share the same level of concern
That is why it is essential to find healthy ways to process these emotions- through education, activism, community involvement, working with an anxiety therapist at Anchor Therapy, or simply taking small, manageable steps toward more sustainable living. Acknowledging your feelings, connecting with others who share your concerns, and finding purposeful action can transform anxiety into motivation, helping you cope more constructively with the realities of climate change.
What is eco guilt?
Eco-guilt refers to the feelings of guilt, shame, or remorse someone experiences about their impact on the environment. It often arises when individuals become more aware of the environmental consequences of their daily choices, such as driving a car; flying on airplanes; using plastic; eating meat; or supporting fast fashion. As environmental awareness grows, so does the pressure to live a more sustainable life. When people feel they are falling short of that ideal, eco-guilt can set in.
Here are some common eco-guilt-related thoughts you may experience:
“I should not have driven today- I added to the carbon emissions.”
“I want to travel, but flying is so harmful for the environment.”
“I am a hypocrite for caring about the planet but still using plastic.”
“I cannot afford to buy sustainable products- am I part of the problem?”
“Every choice I make seems to hurt the environment in some way.”
“I am not doing enough to fight climate change.”
“I feel guilty raising kids in a world that might not be livable.”
This emotional response is common among people who care deeply about climate change and sustainability but struggle to align their values with their actions due to lifestyle limitations, lack of resources, or systemic barriers. While a small amount of eco-guilt can motivate positive change, like recycling more or reducing energy use, excessive or chronic eco-guilt can become mentally exhausting and counterproductive.
What are signs of excessive or chronic eco-guilt?
Constant self-criticism over everyday environmental decisions (e.g., driving, shopping, eating habits) (Check out our blog “Cognitive Behavioral Therapy (CBT) for Negative Self-Talk”)
Obsessive thinking about one's carbon footprint or ecological impact
Avoidance behaviors, such as withdrawing from social activities to reduce environmental harm (Read our blog “6 Helpful Tips for Living with Social Anxiety”)
Emotional distress, including anxiety, shame, or sadness when unable to meet sustainable ideals
Feelings of hopelessness or powerlessness about personal ability to make a meaningful difference
Guilt-driven perfectionism where no effort ever feels “enough”
Isolation due to feeling misunderstood or judged for environmental concerns
Difficulty enjoying life because of persistent worry about harming the planet
Overcompensation, like extreme lifestyle restrictions or sacrificing basic needs to be more eco-friendly
Mental exhaustion or burnout from trying to constantly live an environmentally "pure" life
It may lead to anxiety, perfectionism, or a sense of paralysis where people feel nothing they do is ever enough. Check out our blogs “Is Perfectionism A Coping Skill?” and “How Mental Health Counseling Can Help Your Decision Fatigue.”
Managing eco-guilt involves acknowledging its source, making realistic and meaningful changes, and understanding that individual actions matter but large-scale systemic change is also necessary.
How to stop panicking about climate change: 5 calming strategies
As climate change continues to make headlines and impact communities across the globe, it is understandable that many people feel anxious, overwhelmed, or even panicked. The scale of the crisis and the uncertainty surrounding the future can create a constant state of mental tension. While concern about the planet is natural and even necessary, staying in a heightened state of fear can be emotionally draining and counterproductive. The key is to find ways to manage those intense feelings so that they do not paralyze you, but instead empower you to take meaningful, sustainable action.
Here are five effective ways to calm climate change panic and protect your mental health:
1. Talk to a Professional Counselor
If your climate anxiety is interfering with your daily life, sleep, or ability to function, it is important to seek professional support. Therapists who specialize in anxiety or eco-anxiety here at Anchor Therapy can help you process your fears in a healthy way. Counseling can provide tools for managing stress, reframing negative thoughts, and building emotional resilience in the face of an uncertain future.
What are the benefits of counseling for eco-anxiety?
Provides a safe space to express climate-related fears, guilt, anger, or grief (Read our blog “Grieving A Life That Never Was”)
Reduces overwhelming anxiety through personalized emotional support
Teaches coping strategies like mindfulness, grounding, and stress management (Check out our blog “5 Places to Practice Mindfulness in Hoboken, NJ”)
Helps reframe negative thoughts and break cycles of fear or helplessness (Our blog “What is CBT?” is a must-read)
Builds emotional resilience for long-term engagement with climate issues
Supports healthy processing of eco-guilt without self-judgment or shame
Encourages realistic, meaningful action to feel more in control and less powerless
Prevents burnout by balancing emotional responses with sustainable activism
Improves overall mental health, sleep, and daily functioning
Fosters hope and clarity even in the face of global environmental challenges
2. Take Small, Purposeful Actions
Instead of focusing on all the things you cannot control, shift your energy to what you can do- like reducing waste, supporting sustainable brands, conserving energy, or joining local clean-up efforts. These small steps not only make a difference but also help restore a sense of control and purpose which can be grounding in times of worry. Check out our blog “Why Do I Have Control Issues?”.
3. Limit News Consumption
While staying informed is important, constant exposure to alarming climate news can fuel panic and hopelessness. Set boundaries around your media intake, such as checking news once a day from trusted sources, and take breaks when needed. Balance your feed with stories about innovation, solutions, and environmental progress.
4. Connect with Like-Minded People
Sharing your feelings with others who understand your concerns can be incredibly validating and calming. Join local environmental groups, attend climate action meetups, or participate in online communities where you can exchange ideas and find emotional support. Community connection helps ease isolation and reminds you that you are not alone.
5. Spend Time in Nature
Ironically, one of the best ways to soothe climate panic is to reconnect with the very thing you are worried about protecting. Time in nature- whether it is a walk in the park, a hike, or even tending to houseplants- can reduce stress, improve mood, and remind you of the beauty and value of the natural world. It reinforces why your care matters and brings peace to the present moment.
Climate change is real, and the feelings it brings up are valid. But living in a state of constant panic does not help the planet or your well-being. By caring for your mental health and taking thoughtful action, you can transform anxiety into motivation, and fear into focus. Remember: progress is possible, and you are not alone in this! One step at a time, with support and intention, you can stay grounded while still making a meaningful impact.
Overcoming climate change anxiety starts with acknowledging your feelings and taking small, meaningful steps to manage them. By seeking support, staying informed in healthy ways, and focusing on what you can do, you can turn anxiety into purposeful action.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
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