It’s no secret that climate change is a growing source of anxiety for many people. The reality of rising global temperatures, extreme weather events, and environmental degradation can make the future feel uncertain and even frightening. For some, this anxiety is a passing concern, but for others, it becomes overwhelming, leading to feelings of helplessness, stress, and even depression.
If you’ve ever felt paralyzed by climate change worries, you’re not alone. It’s natural to be concerned about a problem so large, but there is a way to manage this anxiety in a healthy way. One of the most effective strategies is understanding your locus of control—the extent to which you believe you can influence events in your life. By shifting your focus to what you can control, you can regain a sense of agency and take meaningful action without being consumed by fear.
What Is Locus of Control?
Psychologists define locus of control as the degree to which people believe they have power over the events in their lives. There are two primary types:
- Internal locus of control: You believe that your actions and decisions shape your outcomes. People with a strong internal locus of control feel empowered to make changes and take responsibility for their circumstances.
- External locus of control: You believe that forces outside of your control—such as fate, luck, or larger systems—determine your life’s direction. Those with a high external locus of control may feel powerless in the face of big challenges.
When it comes to climate change, many people feel stuck in an external locus of control. After all, individual actions can seem insignificant compared to global policies, corporate emissions, and government decisions. If this is where you focus your attention, you’re likely to feel anxious and powerless. Instead, by focusing on the things you can influence—most importantly, your own life and the lives of those around you—you can reclaim your power.
The Emotional Toll of Climate Anxiety
Climate anxiety, or “eco-anxiety,” is the chronic fear of environmental doom. It’s an understandable response to a very real crisis, but when it becomes overwhelming, it can affect mental health in significant ways.
- Feelings of helplessness: You may feel like no matter what you do, it won’t be enough to stop climate change.
- Guilt and shame: Some people experience distress over their personal carbon footprint or past choices, even if they are making efforts to live more sustainably.
- Chronic stress: The never-ending stream of climate-related news can create a constant state of worry, leading to physical symptoms like headaches, muscle tension, and fatigue.
- Existential dread: Some individuals, particularly young people, struggle with feelings of hopelessness about the future, questioning whether their efforts—or even their lives—matter in the grand scheme of things.
If any of this sounds familiar, you’re not alone. While it’s important to acknowledge these emotions, it’s equally important to find ways to cope and regain a sense of stability.
Coping Strategies: Focusing on What You Can Control
1. Acknowledge Your Feelings Without Letting Them Take Over
Anxiety thrives when we try to suppress it. Instead of pushing your worries away, allow yourself to acknowledge them. Journaling, talking with a therapist, or joining a support group can help you process your emotions without becoming consumed by them.
2. Limit Doomscrolling and Negative News Consumption
It’s easy to get lost in an endless cycle of climate-related bad news, but constantly exposing yourself to negative headlines can heighten anxiety. Consider setting boundaries—limit how often you check the news, follow sources that offer solutions-based journalism, and balance negative information with stories of progress and innovation.
3. Engage in Meaningful Action
One of the best ways to counter helplessness is by taking action. You don’t have to single-handedly solve climate change, but small, consistent efforts can help you feel empowered:
- Reduce waste by making mindful consumption choices.
- Support sustainable businesses and ethical brands.
- Get involved in local environmental initiatives or community clean-ups.
- Vote for policies and leaders who prioritize climate action.
- Educate others and raise awareness in your circle.
4. Reframe Your Perspective
Instead of viewing climate change as an insurmountable problem, try shifting your focus to resilience and adaptation. Humanity has faced environmental challenges before, and while the stakes are high, progress is being made. Advances in renewable energy, carbon capture, and sustainable agriculture show that solutions exist.
Sometimes the worst part of a problem is our anticipation of that problem. Try to release your ideas and worries about the future, and focus on how things are in your life right now. The future isn’t set in stone—we are shaping it every day.
5. Prioritize Self-Care and Mental Well-Being
Taking care of your mental health isn’t selfish—it’s necessary. Practices like mindfulness, meditation, spending time in nature, and maintaining social connections can help you manage anxiety and stay emotionally balanced.
6. Recognize the Power of Collective Action
You are not alone in this fight. Millions of people around the world are working toward a more sustainable future. By focusing on community action rather than individual guilt, you can contribute to a movement that brings about real change.
Climate Change Anxiety: Questions and Answers
How do I stop feeling so anxious about climate change?
Acknowledge your feelings, set boundaries with negative news, and focus on actions within your control. Practicing mindfulness and connecting with like-minded individuals can also help.
What are some practical ways to cope with climate anxiety?
Limit doomscrolling, engage in sustainable habits, advocate for climate policies, and prioritize self-care. Finding a support system and seeking therapy if needed can also be beneficial.
Can individual actions really make a difference in climate change?
Yes! While systemic change is necessary, individual efforts contribute to cultural shifts, influence businesses, and add up to significant impact over time. Collective small actions lead to big results.
What is the best way to balance staying informed and protecting my mental health?
Curate your information sources, set time limits on news consumption, and seek out positive environmental stories alongside challenges. Staying informed is important, but so is maintaining emotional resilience.
Is climate anxiety normal?
Yes, climate anxiety is a normal and rational response to a global crisis. However, if it becomes debilitating, seeking professional support can help you navigate these feelings in a healthy way.
Finding Hope in Action
The reality of climate change is daunting, but you don’t have to carry the weight of the world on your shoulders alone. By focusing on what you can control, practicing self-care, and engaging in meaningful action, you can transform anxiety into empowerment.
Remember, change happens in small, steady steps. You don’t need to do everything, but you can do something—and that something matters.
Robb Kornoelje is the owner of The Truism Center, a relationship enthusiast, and the creator of the “30-Day Relationship Challenge.” This 30-day, fully online email course offers gentle guidance to identify behaviors causing trouble, find ease with emotions, and enhance self-awareness. With a focus on stress-free communication, the challenge encourages a stronger connection with others, nurturing compassion, and fostering forgiveness. Join Robb on this journey to improve the fabric of your relationships—one day at a time.
