Eco-Anxiety and Mental Health
Coping with Climate Change in Oregon
It’s hard to ignore the reality of climate change, especially when we’re seeing it unfold in our own backyard here in Oregon. Wildfires, smoke-filled skies, droughts, and rising temperatures are becoming more frequent, and it’s taking a toll on our mental health. If you’ve been feeling more anxious, overwhelmed, or just plain exhausted, you’re not alone. This phenomenon is called eco-anxiety—and it’s real. In fact, it’s something that many of us are experiencing, whether we realize it or not.
What is Eco-Anxiety?
Eco-anxiety refers to the fear, worry, or stress we feel about the environment and the changes happening around us. It’s not just about the immediate impacts, like smoke from wildfires, but also the uncertainty about what’s to come in the future. It’s the constant background hum of concern over climate change and how it will affect our world, our communities, and our lives.
In Oregon, where wildfires have become more common and intense, it’s easy to see how these concerns can escalate. For many of us, the fear isn’t just about today’s fires or tomorrow’s heatwave—it’s about the bigger picture. How much worse will it get? What’s being done to prevent it? How are we going to cope as things continue to change?
How Smoke Affects Our Nervous System
When the air is filled with smoke, it’s not just uncomfortable—it can also be harmful to our nervous system. Our body’s natural response to smoke is to enter into a state of stress. The chemicals in smoke trigger the fight-or-flight response, which floods our system with adrenaline and cortisol. This makes us feel on edge, anxious, and sometimes even irritable or restless. The more frequently we experience this stress, the harder it can be to regulate our emotions and calm down.
Additionally, the constant worry about wildfires, air quality, and what’s happening to our environment can leave us in a heightened state of anxiety for longer periods. Our nervous systems don’t always know how to “turn off” that stress, especially when it feels like there’s always something new to worry about. It can be exhausting and leave us feeling drained, both physically and emotionally.
The Emotional Toll of Climate Change
The fear of climate change, also known as “climate grief” or “climate anxiety,” is especially pronounced in places like Oregon, where the effects of global warming are felt in real time. Every year, we watch the wildfires get worse, and the smoke fill our skies earlier in the summer. It’s hard not to feel a sense of dread when you know that these fires are becoming more frequent and more intense—and that they could affect your health, your community, or even your home.
What makes it worse is the sense of helplessness that often comes with these feelings. We feel like we’re doing our best to reduce our carbon footprint, but it often feels like it’s not enough. The fear that the damage is irreversible can be overwhelming. And the stress of worrying about the future, while trying to manage daily life, can leave us feeling stuck or unable to take action.
Trauma Responses to Natural Disasters
It’s important to recognize that natural disasters, including wildfires, floods, and earthquakes, don’t just leave behind physical damage—they can also cause emotional and psychological trauma. The suddenness, unpredictability, and severity of these events can trigger trauma responses, such as:
Hypervigilance: Feeling constantly on edge, anticipating danger even when the immediate threat is gone.
Intrusive Thoughts: Reliving the event through flashbacks or nightmares, which can make it difficult to focus or feel safe.
Emotional Numbness: Disconnecting from emotions as a way to cope with overwhelming feelings of fear, grief, or helplessness.
Avoidance: Steering clear of places or situations that remind you of the disaster, which can lead to isolation or withdrawal from daily life.
If you’ve been affected by wildfires or other climate-related events, it’s normal to experience some of these responses. The trauma from these events can linger long after the smoke clears or the floodwaters recede. It’s important to allow yourself time to process these feelings and seek support when necessary.
How to Cope with Trauma Responses
Coping with trauma responses requires patience and self-compassion. Here are some strategies that can help:
Grounding Techniques: When you feel overwhelmed by fear or anxiety, grounding exercises can help bring you back to the present moment. This can include techniques like deep breathing, focusing on physical sensations (like feeling the ground beneath your feet), or describing your environment to yourself.
Create a Safe Space: Whether it’s your home, a quiet park, or a friend’s house, find a place where you can feel safe and relaxed. Spending time in a place where you can let your guard down is important for your nervous system to reset.
Talk About It: Sharing your experience with a trusted friend, family member, or therapist can help you process trauma and gain a sense of support and understanding. Talking can reduce feelings of isolation and provide emotional relief.
Self-Care and Rest: The trauma of natural disasters can wear on your body and mind, so taking time for self-care is essential. Whether it’s practicing yoga, taking a warm bath, or simply resting, give your body the time it needs to heal.
Practical Tips for Managing Eco-Anxiety
While it’s easy to feel overwhelmed by the vastness of climate change, there are steps you can take to ease eco-anxiety and regain a sense of control. Here are some practical strategies to help you manage:
Limit Your News Consumption: While it’s important to stay informed, constantly consuming negative news about climate change can exacerbate eco-anxiety. Consider setting limits on how much news you consume daily, and try to balance it with positive or uplifting information. The key is finding a healthy balance between being informed and protecting your mental health. Spending too much time ruminating on the latest news or scrolling through social media can amplify fear and leave you feeling stuck in a cycle of worry.
Recognizing the Tipping Point: There’s a tipping point between staying informed and becoming overwhelmed. You can be informed and engaged with climate change without letting it dominate your mental state. It’s important to ask yourself: Does this information align with my values and help me feel empowered, or does it contribute to rumination and fear? Pay attention to how you feel after consuming news or social media content—if it’s making you feel more anxious or helpless, it might be time to step back.
Create a Personal Action Plan: Focus on actions you can take to contribute to a more sustainable future. This might include reducing waste, conserving water, or supporting green businesses. Take small steps that align with your values, and feel empowered knowing you’re making a difference.
Practice Mindfulness and Meditation: Mindfulness can help you stay grounded in the present moment, reducing the spirals of worry about the future. Meditation, especially mindfulness meditation, can lower anxiety and improve emotional regulation. It allows you to pause and create space between you and your fears.
Engage in Eco-Friendly Hobbies: Gardening, hiking, or volunteering with environmental organizations are excellent ways to engage in activities that directly contribute to your mental health and the health of the planet. These activities can also help you feel more connected to nature and your community.
Connect with Like-Minded Individuals: Talking to others who share your concerns about climate change can be deeply reassuring. Whether through local groups, online communities, or social media, connecting with others can help you feel less isolated in your feelings and more hopeful about the collective action happening around you.
How Communities in Oregon are Coping with Climate Change
In Oregon, local communities have begun to recognize the mental health toll of climate change and are working together to make a difference. Here are some examples of community-led efforts that help combat eco-anxiety:
Community Resilience Groups: Across Oregon, towns and neighborhoods are forming resilience groups that focus on building community bonds and preparing for climate-related disasters. These groups host workshops, offer emotional support, and educate residents on how to prepare for and cope with climate emergencies. For instance, Portland’s climate resilience groups emphasize not only environmental action but also the emotional support needed to weather difficult times. These groups provide a safe space for individuals to express their anxieties and work together on solutions.
Wildfire Preparedness Programs: In areas like Bend and Eugene, community centers and local governments are offering workshops on wildfire preparedness, helping residents understand how to protect their homes and families during fire season. These programs not only focus on physical preparedness but also address emotional resilience by teaching coping strategies for dealing with the stress and trauma of wildfires.
Local Farmers Markets and Sustainability Initiatives: Oregon is home to many sustainability-focused initiatives, including community gardens, urban farming projects, and farmers markets that promote locally grown produce. These initiatives foster a sense of community while encouraging sustainable practices, helping people feel they are contributing to environmental well-being in a tangible way. By shopping locally and supporting sustainable practices, community members not only reduce their carbon footprint but also create a network of support and hope.
Mental Health Resources for Climate Change: Organizations like the Oregon Climate Change Research Institute (OCCRI) are beginning to recognize the intersection between mental health and climate change. They’re working to provide mental health resources for those affected by environmental disasters, including counseling services and community support groups focused on eco-anxiety. These resources are vital for individuals who need professional support to cope with the emotional strain of climate-related events.
Finding Hope in the Midst of Change
While it’s easy to get overwhelmed by the scope of climate change and the fear of what the future holds, it’s important to also find hope in small victories. Every step taken toward a more sustainable lifestyle, every bit of positive change made in our communities, and every conversation we have about the future of our planet is a step toward healing—not just for the environment, but for ourselves.
It’s okay to feel anxious, uncertain, or grief-stricken about what’s happening around us. But it’s also okay to be hopeful, to act with intention, and to remember that we are not powerless. By acknowledging our eco-anxiety and taking steps to address it, we can create a future that feels a little less overwhelming—and a lot more hopeful.
Seek Support
If you find that eco-anxiety is starting to feel overwhelming, it may be time to reach out for professional support. Working with a therapist can help you develop coping strategies, address feelings of grief or fear, and learn how to manage stress in a healthier way.
At Introspective Collective, we’re here to help. We offer compassionate, strengths-based therapy that can support you through this difficult time. Together, we can explore how eco-anxiety is affecting you and work on building the tools you need to cope with the emotional toll of climate change.
Remember, it’s okay to feel anxious about the state of the world right now. But it’s also important to recognize that you don’t have to navigate these feelings alone. Your mental health matters, and there is support available to help you feel more grounded, resilient, and connected—even in the face of uncertainty.
