Since January, the Trump administration has swiftly delivered a barrage of anti-climate actions. On day one, it backed out of the Paris Agreement, and has since consistently pushed to ramp up fossil fuel production and scrap President Biden’s policies aimed to increase electric vehicle sales, among other measures. The biggest hit came about a month ago, when EPA Administrator Lee Zeldin announced his plan to unwind decades’ worth of regulations meant to protect our air, water, and climate—including rules that limit pollution from coal-fired power plants.
With all this going on, it’s really easy to feel overwhelmed. Since the start of Trump’s first presidency, many Americans have faced politics-induced turmoil. Clinical psychologist Jennifer Panning coined the term “Trump anxiety disorder” to explain the widespread woe felt shortly after the 2016 election, and in a 2018 survey nearly 70% of U.S. respondents said they felt “significant stress” over the country’s future. This time around, about two-thirds of people closely following Trump news say they’re concerned about what the administration is doing.
The natural instinct here might be to look away from the carnage, but disengaging isn’t the answer. In fact, burying your head in the sand falls right into the administration’s strategy of “flooding the zone,” in which people in power hit us with so much information that we start to ignore it.” As we enter the last month of Trump’s first 100 days (and beyond), here’s how to avoid feeling overwhelmed when the headlines kick into overdrive—while still safeguarding your mental health.
Put words to your feels
The next time you feel some big emotions rise up when (another) breaking news notification pops up, take a second to process and accept how you’re feeling, says McKenna Parnes, a clinical psychologist at Seattle Children’s Research Institute and the University of Washington. In fact, labeling our emotions can help us think critically to solve the dilemmas we’re facing. This is actually something neuroscientists can see in brain scans: When people identify their feelings, it appears to turn down the volume in the parts of our brain associated with emotions, giving more power to the areas linked to reasoning.
If you’re met with an avalanche of bad news, taking a beat to say, “Shoot, I’m drowning” is the first step toward healthily addressing the chaos. When emotions spike, Parnes recommends setting a worry timer. Give yourself a few minutes to focus on that nagging rumination, and then return to your regular schedule.
Make space for joy and self-care
Indulging in self-care and seeking out fun activities—like a jog in the park, gardening, or losing yourself in a book—is a crucial piece of the wellness puzzle, Parnes says. “Our brains are often biased towards more negative information, and when we’re living in a world where we’re flooded with really negative news, that’s all that we’re seeing,” she says. “But there is still a beauty in positivity.” Being grateful for the things that give us joy, rather than hyper-focusing on all things bleak, is actually scientifically proven to lift our moods.
Practicing self-care also helps us stay engaged, adds Sarah Newman, founder and executive director of the Climate Mental Health Network. Otherwise, we can fall into burnout that prompts us to abandon action. “Even though what [the adminstration] is doing is so devastating and hurtful, it doesn’t mean surrendering who you are as a person,” she says. “Don’t let them take away your joy.”
Dial in your news diet
Doomscrolling on social media can lock us in a harmful spiral and even prompt headaches, blood pressure spikes, and neck pain. But our feeds don’t have to be a total bad news parade: We can consciously keep tabs on both climate wins and political challenges. You can tailor your follows to feature both optimism and action opportunities. Include a few big names like the Natural Resources Defense Council, Earthjustice, and The Nature Conservancy (the gorgeous photos of flora and fauna won’t hurt, either), but also try throwing in a few everyday voices that share good news like Alaina Wood and Leah Thomas, who are both one5c faves. An optimistic bent, though, might not be best for everyone, Parnes notes; some folks may feel better fueled by more sobering realities.
Regardless of the mix you curate for yourself, Parnes’ research has found that responsible social media use can encourage climate awareness, social support, and civic engagement among young people. She does, however, recommend setting time limits for scrolling and taking breaks when needed. Our friends, family, and colleagues can fill us in on the important stuff IRL while we’re offline.
Find your people
A support system “is one of the most protective factors that we see in supporting mental health,” Parnes says, which means finding your people is vital when news-induced climate anxiety strikes. Since the first Trump administration, the field of climate mental health has taken off, Newman says, spurring more awareness and tools. The Climate Mental Health Network has resources like action and self-care worksheets and guided meditations, and the Climate Psychology Alliance, Climate Awakening, and a host of other orgs are worth checking out as well. Joining a protest or tending to your community garden can have similar benefits, too.
It’s important to seek out a professional if your anxiety begins to interfere with your daily routine. If your worries affect, for example, your personal hygiene and work, and/or prevent you from seeing friends and doing what you love, Parnes says those are clear signals you should seek out a pro.
Take action
Getting involved, especially in collective efforts, can boost feelings of hope and reduce anxiety to a level similar to therapy, according to Parnes’ research. Group action seems to serve our mental health because it can help foster a sense of agency and support when we’re feeling alienated.
You can find opportunities that suit your comfort level and availability through organizations like Citizens’ Climate Lobby, Third Act, and Climate Justice Alliance, which regularly highlight ways to respond to anti-environment actions. These might include signing a petition, joining a local chapter or group, or writing to Congress. “People should not underestimate the power of their actions, even when it might seem insignificant in the face of something that is so huge,” Newman says. “Leaning into this collective nature of this moment is really important.”