Climate change is in the news during COP30. We’ve got tips to tackle your climate anxiety

As global leaders convene for the annual COP30 conference, climate change stories once again dominate news headlines. But the constant stream of information about natural disasters, heat waves, and rising sea levels is taking a psychological toll on many people worldwide.

“When you throw a ton of scary facts and information at people, their nervous system shuts down. It’s a coping mechanism,” explains Sarah Newman, founder and executive director of the Climate Mental Health Network.

This phenomenon, commonly referred to as climate anxiety, has become so prevalent that the American Psychiatric Association reports a significant number of Americans experience it. Surveys consistently show growing concern about climate change impacts, manifesting as feelings of dread, doom, fear, or hopelessness.

Recognizing this growing issue, COP30 organizers have expanded mental health programming at this year’s conference. The event now features sessions focused on building psychological resilience, integrating mental health discussions into climate education, and even a dedicated “mental health corner” offering art and meditation sessions for attendees.

Climate anxiety differs fundamentally from generalized anxiety disorders, according to research published by the National Institutes of Health. While general anxiety typically activates brain regions associated with fear and emotion, climate anxiety engages parts responsible for higher cognition, willpower and tenacity.

“It’s an ongoing larger problem that I need to attend to over time and that is largely out of my control,” explains climate psychologist Thomas Doherty. “I can’t just flip a switch around climate change.”

Unlike immediate threats that can be resolved quickly, climate change presents a complex, indefinite challenge requiring sustained attention and varied responses. Doherty, author of a book on coping with climate anxiety, emphasizes that this anxiety isn’t inherently negative—it’s a natural reaction to a legitimate threat and often the first step in addressing it.

“The rest of the cycle is ultimately taking some action to resolve the threat as best that we can,” he notes.

Mental health experts highlight connection as one of the most effective strategies for combating climate anxiety. During New York City’s annual Climate Week, a small gathering focused on finding connection and hope amid climate concerns revealed just how common these feelings are. When participants were asked about experiencing morning despair or hopelessness, nearly every hand in the room went up.

“Not just in the morning!” one attendee remarked, prompting knowing laughter throughout the room.

This shared experience addresses what Doherty identifies as one of climate anxiety’s greatest risks: isolation. “Just like working on any problem, any issue, once you have a team around you, then you feel better. You’re not alone. You feel stronger,” he says.

Communities are responding with initiatives like Climate Cafes and organizations such as the Climate Psychology Alliance, which host events where people can share experiences and build collective resilience.

Newman’s work with the Climate Mental Health Network focuses on breaking this isolation. “When people start to recognize that they’re not alone with what they’re feeling, there’s an opportunity for people to move from that helpless state to one of empowerment,” she says.

Basic anxiety management techniques remain effective for climate concerns. Immediate grounding exercises like the 3-3-3 technique (naming three things you see, hear, and can move) or the 5-4-3-2-1 method can help people reconnect with the present moment. Doherty also recommends prioritizing rest, exercise, spending time in nature, and other practices he calls “basic mental hygiene.”

Beyond coping, experts suggest channeling climate concern into purposeful action, starting locally. Doherty recommends beginning with “ceremonial actions”—small, repeatable activities aligned with personal values, such as reducing plastic use or bringing reusable bags to stores. These actions, while individually modest in impact, can build momentum toward larger changes like transitioning away from fossil fuel-powered home appliances.

The United Nations offers guidance through its list of ten actions individuals can take to reduce their environmental impact, providing concrete steps for concerned citizens.

Newman emphasizes that addressing climate anxiety isn’t about eliminating difficult emotions but learning to live with them differently. “I still carry those emotions and I still have the worry and I have the anger and I have the sadness, but I’m able to live with them in a different way,” she reflects.

As climate impacts intensify globally, mental health professionals expect climate anxiety to become an increasingly important aspect of both individual wellness and collective climate action.