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Climate Anxiety

Climate Anxiety

by | Anxiety

Hope, Action, and Climate Advocacy

“I thought I couldn’t make a difference because I was too small.”

-Greta Thunberg

 

We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing headlines about wildfire evacuation, record flooding, and heat waves. It is well-established that climate change is a threat to our physical health, and we are starting to see data about its negative impacts on mental health.

 

The term climate anxiety, or eco-anxiety, was first studied as a phenomenon in 2007, though began to receive more attention around 2017 after Greta Thunberg publicly spoke about her own anxiety relative to climate change. A September 2021 survey asked 10,000 respondents from ten countries across the world about their fears related to the environment and found that nearly 60 percent were either ‘very worried’ or ‘extremely worried’ about the climate. Climate anxiety is especially common among children and young adults. In some universities, over 70 percent of students described themselves as suffering from eco-anxiety. If this is something you have personally experienced, you are not alone.

 

Although the effects of climate change are far-reaching, it is important to note that advocacy at the individual level makes a difference. There is hope in knowing that climate anxiety is not a standalone mental health condition, largely because it is defined as an adaptable response to a distressing situation. Discomfort is a change agent and a motivator, though mindfulness is important. When anxiety turns into overwhelm, it can show up as conflict avoidance or a freeze response. This can lead to a sense of hopelessness about the future and about one’s own ability to make a difference.

 

If you are someone who experiences anxiety about the future of our home, and find yourself at a loss, below are some suggestions for sustainable advocacy –

 

1. Focus on what you can control

    • Research and participate in local organizations, initiatives, or volunteer opportunities

    • Write or call your legislators, encouraging them to act in defense of the environment

    • Consider ways you can engage in consumption more sustainably (composting/recycling)

    • Donate to organizations you care about, if you are able

    • Have conversations with your friends and family members about your thoughts and feelings

 

2. Avoid burnout

    • As stated earlier, anxiety when left uncared for can lead to overwhelm. Get curious about your own anxiety and take note of your freeze responses

    • Give yourself full permission to take breaks from the Internet to recuperate and practice self-care; this will allow you to avoid burnout and return to advocacy when you are able

 

3. Practice self-compassion

    • Remember: Your anxiety makes sense and is an adaptable response to an unsustainable situation. Consider ways you can mindfully process your emotions through journaling, talking with a therapist, physical movement, art, or gardening

    • Getting outside does wonders for our individual and collective mental health. Get curious about ways you can plant flowers, access hiking trails, or any other hobbies you enjoy that can be done outside. When you take care of yourself, you have internal resources to pull from when you feel called to take care of the world around you.

 

Ready to take the next step?

Contact us today to learn more about our Counseling services and how we can help you process climate anxiety. 

Window of Tolerance 101

Window of Tolerance 101

by | Aug 15, 2024 | , ,

Strengthening Coping Strategies Widening the Window of Tolerance The more adept we become at coping with distress, the more we strengthen our ability to experience the here-and-now sense of safety in therapy as we face our pain. When your therapist helps you ground,...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Get Outside For Your Brain

Get Outside For Your Brain

by | Anxiety, Coping, General

When I am among the trees,

Especially the willows and the honey locust,

Equally the beech, the oaks and the pines,

They give off such hints of gladness

I would almost say they save me, and daily.

Excerpt, “When I Am Among The Trees” by Mary Oliver

We live in a world that allows us immediate, constant access to Internet spaces. This offers us accessibility, economic opportunity, entertainment, cultural exchange, education, and productivity. However, for as many benefits as there are, we’re also presented with challenges – Cognitive overwhelm, social isolation, distraction. Worldwide, we spend an average of six hours and 40 minutes per day on screens, and we average five or fewer hours in nature per week.

 

Research shares with us a wealth of information about how nature is beneficial for our emotional and cognitive health. When we disconnect and get ourselves into nature, we are happier, perform better on tasks, feel more energized, and experience real-time, literal connection to the world around us. The biophilia hypothesis (“biophilia” literally means love of life or love of living systems) suggests that humans have an innate tendency to seek connection with nature and other forms of life. This hypothesis states that spending time in nature triggers a physiological response that lowers stress levels. We have many studies that show humans perform better on cognitive tasks while listening to nature audio, pausing to view nature scenes, and green spaces adjacent to schools boost cognitive development in children. We know that adults perform better on work-related tasks when they, too, have access to green spaces.

 

Nature helps us feel joy, we become more creative, and moving our bodies further supports the metabolization of emotion. Neuroimaging studies have shown that being in nature activates regions of the brain associated with empathy and emotion regulation.

 

Back to social media for a sec – It’s important to acknowledge that we often see posts in the Internet space about folks who mountain climb, backpack across countries, and live on sailboats. It’s easy to engage in comparison and think of ourselves as not doing enough when we aren’t able to participate in viral-video-worthy feats. But, the nervous system doesn’t discriminate between the leaf on the tree at the top of the mountain and the leaf on the tree outside of your home.

 

Nature is everywhere, and can be free or low-cost to access. Some ideas, just to name a few:

  1. Sitting next to an open window
  2. Reading a book outside
  3. Picnicking with a loved one or friend
  4. Water balloon fight!
  5. Birding
  6. Journaling outside
  7. Hopscotch
  8. Disc golfing
  9. Running and/or walking
  10. Stargazing
  11. Laying in the grass and watching the clouds
  12. Gardening
 
Consider setting a goal of increasing your time spent outside by ten minutes per week, and notice what shifts. Do you have more brain space? More space in your body for your breath? Slow down and see what happens.
 
 
Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Maintaining Sanity in a Work-Obsessed World

Maintaining Sanity in a Work-Obsessed World

by | Anxiety, Burnout

In today’s fast-paced world, the pressure to excel professionally often comes at the cost of our mental and physical well-being. Anxiety, a common companion in this journey, can lead to burnout if left unchecked. Burnout is not merely feeling tired or stressed; it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress or excessive workload. As a mental health counselor, I’ve witnessed firsthand the detrimental effects of burnout on individuals’ lives. In this article, we’ll explore the risk factors for burnout, examine how our work-obsessed culture contributes to it, and discuss five essential strategies for finding balance and preventing burnout.

Understanding Burnout: Recognizing the Signs

Anxiety often serves as a precursor to burnout, signaling that something isn’t right. Persistent feelings of overwhelm, exhaustion, and cynicism towards work are typical signs. Physical symptoms like headaches, sleep disturbances, and digestive issues may also manifest. Ignoring these signs can exacerbate anxiety and lead to burnout.

The Impact of Capitalistic Culture

Our society often glorifies overwork and equates self-worth with productivity. This relentless pursuit of success can foster a toxic work environment, perpetuating anxiety and stress. The pressure to constantly perform and meet unrealistic expectations fuels the cycle of burnout. As a result, individuals may neglect their well-being in favor of career advancement, inadvertently sacrificing their mental health in the process.

Risk Factors for Burnout

Several factors increase the likelihood of experiencing burnout:

  1. High Workload: Excessive demands and tight deadlines can overwhelm individuals, contributing to anxiety and burnout.
  2. Lack of Control: Feeling powerless or micromanaged at work can amplify feelings of anxiety and stress.
  3. Poor Work-Life Balance: Difficulty disconnecting from work and maintaining boundaries between professional and personal life can lead to chronic stress.
  4. Lack of Social Support: Isolation and a lack of supportive relationships can exacerbate feelings of anxiety and burnout.
  5. Perfectionism: Striving for unattainable standards can create undue pressure and contribute to anxiety and burnout.
  6. Compulsive Tech Checking: Compulsively phone or email checking often coincides with work-related anxiety.

Strategies for Finding Balance

  1. Set Boundaries: Establish clear boundaries between work and personal life. Designate specific times for work-related tasks and prioritize self-care activities outside of work hours. Reassess your relationship with technology and take intentional tech breaks.
  2. Practice Self-Care: Prioritize activities that promote relaxation and rejuvenation, such as mindfulness, meditation, hobbies, and spending time with loved ones.
  3. Seek Support: Cultivate a strong support network of friends, family, or colleagues who can offer encouragement and understanding during challenging times.
  4. Manage Time Effectively: Break tasks into manageable chunks, prioritize responsibilities, and delegate when possible. Avoid overcommitting and learn to say no when necessary.
  5. Cultivate Resilience: Develop coping strategies to manage stress and adversity effectively. Build resilience through practices like positive self-talk and reframing challenges as opportunities for growth.

Recognizing the Need for a Leave

Sometimes, despite our best efforts to prevent burnout, it becomes clear that a break from work is necessary for our well-being. Signs that you may need to take a leave include persistent physical symptoms, such as chronic headaches or digestive issues, worsening anxiety or depression, and difficulty concentrating or making decisions. If you find that your work performance is suffering, or if you’re experiencing frequent conflicts with colleagues or clients, it may be time to prioritize your mental health and take a step back from work.

Nurturing Well-Being in a Competitive World

In a society that often prioritizes productivity over well-being, it’s essential to prioritize self-care and establish boundaries to prevent burnout. By recognizing the signs of anxiety and taking proactive steps to address them, individuals can cultivate a healthier relationship with work and find balance in their lives. Remember, your worth is not defined by your productivity, and prioritizing your well-being is not selfish—it’s necessary for sustainable success and fulfillment. So, take a moment to pause, breathe, and nurture your mental health. Your future self will thank you for it.

If you’re looking for a counselor to help you find work/life balance, contact us today to schedule an appointment.

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

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by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

What is your “Why”? Core Values Exercises for Anxiety Resiliency

What is your “Why”? Core Values Exercises for Anxiety Resiliency

by | Anxiety, Motivation, Self Acceptance

Anxiety often prompts us to steer clear of situations that trigger fear, causing many to shrink their lives to avoid such triggers. However, understanding and embracing our core values can provide a light through the darkness of anxiety and help us reconnect with a full, engaged life without avoiding the things that scare us. In this guide, we’ll explore how to recognize and integrate our values using principles from Acceptance and Commitment Therapy (ACT). By anchoring ourselves in our values, we can navigate anxiety with resilience and purpose.

 

Understanding Values:

Values are the guiding principles that define what truly matters to us in life. They represent our deepest desires and aspirations, guiding our decisions and actions. When anxiety strikes, it can be easy to lose sight of these values. However, by connecting with our values, we can find clarity and direction amidst the chaos. Here’s how to identify your values:

 

  • Reflect on Meaningful Experiences: Take a moment to reflect on past experiences when you felt most fulfilled and aligned with your values. These moments often occur during times of challenge or adversity, highlighting the importance of our values in guiding us through difficult times.
  • Clarify Your Priorities: In the face of anxiety, it’s essential to identify your priorities and align them with your values. What aspects of your life do you prioritize when making decisions? What would your monthly budget say about your priorities? What would your calendar show about what is most important to you?
  • Imagine Your Ideal Life: Envision a life where you are living in alignment with your values. What does this life look like? By visualizing your ideal future, you can gain clarity on the values that are most important to you. This pivotal step anchors you in your motivation to persevere through the demanding process of confronting the fear and avoidance that trap so many in anxiety.

 

 

Integrating Values into Daily Life:

Integrating values into your daily life is essential for building resilience. Here’s how you can incorporate your values into your daily routine:

  • Set Goals Aligned with Your Values: Identify goals that are aligned with your core values and take steps to pursue them. By setting goals that are meaningful to you, you can stay focused and motivated, even in the face of anxiety.
  • Take Values-Based Action: Commit to taking action that is consistent with your values, even when it feels challenging. By prioritizing values-based action, you can build resilience and overcome anxiety-triggering situations with confidence.
  • Practice Mindfulness and Acceptance: Cultivate mindfulness and acceptance of your internal experiences, including anxious thoughts and feelings. By practicing mindfulness, you can observe your thoughts without judgment and respond to them in a values-driven manner instead of an anxiety-driven manner.

 

Embracing your values is a powerful tool for building resilience. By connecting with what truly matters to you and aligning your actions with your values, you can navigate life’s challenges with clarity and purpose. If you’re ready to explore your values further and receive support on your journey, consider reaching out to a therapist on our team who can guide you through this process. Your path to resilience starts by embracing your values today.

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

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by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Contamination Fears In a Contaminated World: What’s Appropriate And What’s Compulsive?

Contamination Fears In a Contaminated World: What’s Appropriate And What’s Compulsive?

by | Anxiety, Obsession

Covid, Measles outbreaks, Mokeypox- it can feel overwhelming to manage the constant barrage of new threats. For most people, a significant behavioral change is needed to ensure safety, but for people with OCD or health anxiety, where do you draw the line? What are appropriate safety precautions, and what are compulsive safety-seeking or attempts to manage anxiety? Years ago, it would have been seen as obviously excessive for most people to wear a mask in public spaces, sanitize everything before bringing it into your home, and refuse people in your home, but now that may be exactly what’s needed to remain safe. An added component to this difficulty are the differences in how folks view these threats, complicating factors like having young children or being immunocompromised, and individual tolerance for risk. What might be excessive for one person may be necessary for another.  

 

There is no one right answer to what is an “appropriate” level of safety precaution, again because each person will have a different set of circumstances to consider. The simplest way to explore if your safety precautions are appropriate, or potentially causing you more anxiety/distress, can be boiled down to three questions: 

 

Is this in line with expert recommendations?

The more obvious way to assess your safety precautions is to find experts whose opinions and recommendations you trust. This could be medical doctors, scientists, government agencies, or ideally, a combination of several so you can ensure your information is reliable. For example, both the CDC and the Mayo Clinic advise washing your hands with soap and water for at least 20 seconds or, if that is not available, using hand sanitizer with at least 60% alcohol content. With this in mind, some folks may prefer to go a little beyond these recommendations, but it gives a good barometer for what is considered adequate for safety. 

 

Is this safety precaution causing you harm in an effort to keep you safe? 

This is truly the most important assessment. If washing your hands for 60 seconds feels more comfortable, there’s likely little harm and it could be appropriate to continue. However, if you begin using scalding water, harmful chemicals like bleach, or begin to experience peeling, cracking, or bleeding, it warrants an assessment of whether the safety precaution is appropriate. 

 

Is this causing me to be unable to engage in necessary or preferred activities?

This is a slightly more challenging assessment because nearly everyone has experienced a decrease in their ability to engage in preferred tasks, or are having to engage in them in different ways than we used to. You might have to say no to a large gathering, or only meet with friends outside and masked when you would prefer not to. If you find yourself isolating, or feeling unable to engage in activities even when risk could be mitigated, it might warrant a closer look. Another major component to this question is how much time is being spent on the safety precaution. For example, there’s a major difference between a quick wipe-down on the groceries, and a 5 hour sanitizing deep clean. If you find yourself spending considerable time on safety precautions that you would normally spend on leisure activities, it may be worth exploring. 

 

If you are noticing that your attempts to maintain safety are starting to become detrimental in other ways, please reach out, a trained therapist can help you find a balance between safety and anxiety that opens the door to joy and hope. 

 

For more information, go to https://iocdf.org/expert-opinions/expert-opinion-contamination/ 

 

 

Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

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by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...

Deep Breathing: Why Do It?

Deep Breathing: Why Do It?

by | Jul 27, 2021 |

If you have ever felt frustrated by being told to just "take a deep breath" when you are feeling angry or anxious, you aren't alone. It's difficult to heed this advice when, in the moment, the mind and body are distracted or dysregulated. The adage of "just breathe"...

3 Unconventional Ways to Stop a Panic Attack

3 Unconventional Ways to Stop a Panic Attack

by | Anxiety, Panic Attacks

Panic attacks feel different for everyone, but typically include sensations like a pounding heart, sweating, a feeling of terror, constricted or rapid breathing, and feeling as though the room is closing in on you or spinning. Regardless of how they present, a hallmark is that the normal things we might do to manage anxiety (deep breathing, CBT strategies, talking with a support person) often don’t work because our bodies and brains are too dysregulated to tap into those skills. If you’ve tried those things when a panic attack comes on and have been frustrated that they seem to not help, or even that they make things worse, you are not alone!  Below you’ll find a few strategies that may be more successful in the midst of a panic attack, and can help get you to a place of nervous system regulation that will make it possible to tap into those other skills. 


  1. Move.

A panic attack is signaling to your brain that there is a perceived threat it wants to get away from as fast as possible. It’s often not practical to truly run from the thing that is causing intense anxiety (a test or work presentation, a social interaction, etc.) but movement helps our brain calm down by reassuring it that if we were truly in danger, we could escape if needed.

 In the height of a panic attack, many people feel frozen even if their brain feels like it wants to run away. Larger movements like walking, jumping, or dancing can be the quickest way to reset the nervous system, however, many people find they are unable to do so in the moment. If that is the case for you, try focusing your energy on the smallest movement you can think of (lifting a finger or toe, wiggling in your chair, pressing your feet into the ground). Let these small movements build to larger movements to get the same calming effect and move through that feeling of being “stuck” or “frozen”. 

 

2. Taste Something Sour.

When experiencing a panic attack, our nervous system is entirely focused on the perceived threat at hand (sometimes people report experiencing “tunnel vision”) and it can feel like our brain and body forget that anything else exists. Eating something sour (or adding surprising sensory input of any kind) can help reset your nervous system into taking stock of what else is happening outside of the threat. You’ll need to follow-up with other coping skills after, but it can be enough to pull you out of the feeling that the panic attack is never going to end. Many people find success keeping sour candies on hand, especially when you’re in locations or situations that are anxiety-inducing.

 

3. Lean In

This one feels counterintuitive, but for many people the quickest way to stop a panic attack is to not try to stop it at all. Anxiety heightens when we try to ignore it. Imagine there was a person telling you the house was on fire, but you repeatedly responded, “no it’s not, it will be fine”. I doubt that person would agree and move on, instead they’d probably start yelling louder and louder until you finally took them seriously. For some people, coping strategies (especially things like distraction or positive statements) heighten anxiety and make panic attacks last longer. Try to imagine the panic attack as a roller coaster or wave, and remind yourself that this is a temporary state with an end point. It doesn’t feel great while it’s happening, but many people are surprised by how quickly they can move through a panic attack this way. 

It’s important to note that everyone responds to coping skills differently, and it can take some trial and error to create a toolbox of skills that work for you. These tips are meant for the immediate management of panic attacks, so if you are experiencing frequent panic attacks be sure to reach out to a therapist who can help you understand what might be triggering them and can work with you to identify strategies for long-term management. 

 

 

 

 

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Climate Anxiety

Climate Anxiety

by | Sep 10, 2024 |

Hope, Action, and Climate Advocacy “I thought I couldn’t make a difference because I was too small.” -Greta Thunberg   We live in the age of information, which means it is increasingly difficult to limit one’s access to breaking news. More and more we are seeing...

Get Outside For Your Brain

Get Outside For Your Brain

by | May 10, 2024 | , ,

When I am among the trees, Especially the willows and the honey locust, Equally the beech, the oaks and the pines, They give off such hints of gladness I would almost say they save me, and daily. Excerpt, "When I Am Among The Trees" by Mary Oliver We live in a world...