- 6th March 2025
Feeling Overwhelmed by Climate Change? You’re Not Alone
At Cova Psychology in Melbourne, we see first-hand how environmental concerns can impact mental health. As psychologists, we’ve noticed a growing number of people experiencing distress related to climate change—anxiety about the future, guilt over personal environmental impact, and feelings of helplessness in the face of such a vast global issue.
And if you’re feeling this way, you’re not alone. We feel it too. As psychologists, we’re not immune to eco-anxiety. Like many of our clients, we read the same news, see the same extreme weather events, and worry about the future of our planet. It’s something we talk about among ourselves, and something we navigate in our own lives as well.
This phenomenon, known as eco-anxiety, is becoming more prevalent as climate-related disasters increase and discussions about environmental sustainability dominate the news cycle. While eco-anxiety is not a clinical disorder, it can have a real impact on how we think, feel, and go about our daily lives—particularly for those already managing anxiety, depression, or other psychological concerns.
In this article, we’ll explore what eco-anxiety is, who is most affected, and ways to manage these feelings in a way that feels meaningful and sustainable.
What is Eco-Anxiety and Why Does It Matter?
Eco-anxiety is a term that has gained attention in recent years, as more people experience distress related to climate change. Unlike general anxiety disorders, eco-anxiety is specifically tied to concerns about environmental destruction and the future of the planet.
Recent research has found that eco-anxiety is closely linked to psychological distress, anxiety, depression, and stress symptoms. The findings suggest that those who see eco-anxiety as a form of anxiety rather than just worry may experience more intense emotional and mental health effects.
Eco-anxiety can show up in different ways, including:
- Emotional distress – Feelings of sadness, fear, or guilt about environmental issues
- Persistent thoughts – Constant worry about climate change and its consequences
- Changes in behaviour – Avoiding travel due to carbon emissions, obsessively tracking climate news, or making drastic lifestyle changes
- Guilt and self-judgement – Anxiety about personal impact on the environment, often accompanied by feelings of responsibility or shame
For some, eco-anxiety can be a motivating force that leads to taking action, such as adopting sustainable habits or getting involved in environmental advocacy. But for others, it can become overwhelming, leading to eco-paralysis—a sense of helplessness that results in emotional numbness, withdrawal, or avoidance.
At Cova Psychology in Melbourne, we’ve worked with many individuals who struggle with eco-anxiety, and we know how important it is to find healthy ways to process and manage these feelings. The key is recognising when eco-anxiety is pushing you toward positive action and when it’s leading to distress and burnout.
Who is Most Affected by Eco-Anxiety?
Eco-anxiety can affect anyone, but research suggests that some groups may be more vulnerable than others.
Young People
Studies show that youth and young adults report higher levels of eco-anxiety than older generations. A global survey published in The Lancet Planetary Health found that 59% of young people were very or extremely worried about climate change, with many reporting feelings of helplessness and hopelessness about the future. Additionally, research indicates that young people who have experienced climate-related disasters are particularly affected, often feeling both helpless in the present and hopeless about the future.
Women
Research indicates that women tend to report higher levels of eco-anxiety than men. This may be due to greater emotional engagement with environmental issues and a stronger awareness of their long-term impact. While eco-anxiety affects people of all genders, studies suggest that some individuals may experience it more intensely based on how they connect with environmental concerns.
People with Pre-Existing Mental Health Conditions
Individuals already managing anxiety, depression, or trauma-related disorders may find that eco-anxiety amplifies their symptoms. Research suggests that difficulties with emotional regulation can increase the likelihood of experiencing persistent eco-anxiety, making it particularly important to develop effective coping strategies.
Individuals with Direct Experience of Climate Disasters
Those who have lived through bushfires, floods, hurricanes, or other extreme weather events often experience eco-anxiety at a heightened level. The Australian study highlighted that for these individuals, eco-anxiety is not just a future concern but an immediate and deeply personal experience.
The Psychological Impact of Eco-Anxiety
Eco-anxiety affects people in different ways. For some, it comes and goes—a wave of worry that passes with time. For others, it lingers, creating a persistent sense of stress, uncertainty, and even hopelessness about the future. In some cases, eco-anxiety can contribute to sleep disturbances, difficulty concentrating, irritability, and even physical symptoms like headaches or stomach discomfort.
Psychologists have observed that while some individuals struggle to find effective coping strategies, others are able to channel their anxiety into meaningful action. This distinction is important—research suggests that those who feel empowered to take action often experience less distress than those who feel overwhelmed and uncertain about what to do.
Interestingly, studies have found that eco-anger—rather than eco-anxiety—may be the strongest predictor of pro-environmental behaviour. This suggests that when distress shifts into frustration or determination, people may be more likely to engage in activism, adopt lifestyle changes, or take part in community-driven environmental efforts. In other words, feeling a sense of agency, rather than helplessness, may play a key role in emotional resilience.
For some, therapy approaches like Acceptance and Commitment Therapy (ACT) can be particularly useful in managing eco-anxiety. ACT helps individuals acknowledge their concerns while taking values-based action, rather than feeling stuck in fear or avoidance.
How to Manage Eco-Anxiety
Eco-anxiety is a natural response to an overwhelming global issue, but it doesn’t have to take over your life. The key to managing it lies in acknowledging distress while preventing it from becoming all-consuming. Psychological strategies can help you find balance, take meaningful action, and build emotional resilience.
Acknowledge and Validate Your Feelings
If you feel anxious about climate change, you are not overreacting—your concern is based on real-world issues. Suppressing or dismissing these emotions often makes them worse. Instead, acknowledging them can be the first step toward relief. The Australian Psychological Society highlights that climate-related distress is a normal reaction to environmental uncertainty and highlights the importance of recognising and normalising this experience.
Talking about eco-anxiety with friends, family, or a therapist can help normalise these feelings. Writing in a journal or joining discussions with like-minded people can also reduce feelings of isolation and provide a sense of shared understanding.
Focus on What You Can Control
Anxiety thrives in uncertainty. While no single person can stop climate change, focusing on tangible actions can help shift feelings of helplessness into a sense of purpose.
Practical steps might include:
- Reducing waste and your carbon footprint
- Supporting businesses that prioritise sustainability
- Getting involved in local environmental initiatives
Redirecting anxious energy into constructive action can make a significant difference—not just for the planet, but for your own mental well-being.
Set Boundaries with Climate News and Social Media
Staying informed is important, but constant exposure to climate news, disaster reports, or alarming social media posts can intensify eco-anxiety.
To prevent information overload:
- Limit screen time for climate-related news and social media
- Seek out positive environmental stories to balance perspectives
- Engage in solution-focused discussions instead of doomscrolling
Research shows that excessive exposure to distressing information can reinforce cycles of anxiety, making it crucial to create mental space for rest and reflection.
Build Community and Connection
Eco-anxiety is often linked to feelings of powerlessness, but collective action can provide both emotional support and practical solutions.
Consider:
- Joining a local climate action group
- Engaging in conversations with others who share similar concerns
- Supporting policies that align with your environmental values
A recent Australian study found that young people who felt disconnected from government action reported higher eco-anxiety. Being part of a community working toward change can counteract that sense of helplessness.
For some, this sense of connection and healing can be enhanced through Eye Movement Desensitisation and Reprocessing (EMDR), a therapy approach that helps individuals process distressing emotions and develop a more adaptive response to anxiety triggers.
Strengthen Emotional Resilience
Research has linked poor emotional regulation with higher eco-anxiety. Developing self-regulation techniques can help reduce distress and prevent feelings of paralysis.
Helpful strategies include:
- Mindfulness – Staying present instead of catastrophising about the future
- Cognitive reframing – Challenging unhelpful thoughts about climate change
- Breathing techniques – Using deep breathing to regulate stress responses
At Cova Psychology in Melbourne, we often work with individuals struggling with eco-anxiety. Therapy can provide practical tools to process distress, particularly for those experiencing ongoing worry, sleep issues, or eco-paralysis.
Final Thoughts
If you’re feeling overwhelmed by eco-anxiety, you’re not alone. Many people share these concerns, and your feelings are a valid response to the very real challenges our planet is facing. Acknowledging eco-anxiety doesn’t mean resigning to hopelessness—it means recognising the depth of your care and finding ways to channel that concern into something meaningful.
Community and connection can be powerful antidotes to eco-anxiety. Talking with others who understand your feelings, whether through climate action groups, supportive conversations with friends, or professional guidance, can make a significant difference. You don’t have to carry this burden on your own.
At Cova Psychology in Melbourne, we work with people navigating eco-anxiety, helping them manage distress, set healthy boundaries, and develop emotional resilience. If eco-anxiety is beginning to feel too heavy—impacting your mood, sleep, or daily life—therapy can provide a space to process these emotions and find balance.
We work with a diverse range of individuals, including those experiencing anxiety, trauma, and emotion regulation difficulties, as well as people navigating complex challenges like Borderline Personality Disorder (BPD). If eco-anxiety is affecting your well-being, reach out to a psychologist in Melbourne who can support you in finding ways to move forward with hope and clarity.
Dr. Chris Coleiro
Chris is Clinical Psychologist and a co-director of Cova Psychology, located in the Melbourne CBD, where he provides supervision to psychologists whilst cultivating a supportive culture within the Cova team. Chris has worked extensively in the assessment and treatment of trauma, PTSD, and Borderline Personality Disorder. He combines a range of therapies in his approach including CBT, Schema Therapy, EMDR and IFS. Chris is a member of the Australian Psychological Society (APS), the APS college of Clinical Psychology, and of the Eye Movement Desensitisation Reprocessing Australian Association (EMDRAA).
