Coping with wildfires and climate change crises
UCSF with Dr. Elissa Epel and Elena Fromer • 2020
We are now living in an unprecedented period of extreme unpredictability with climate change, resulting in wildfires and smoke, poor air quality, and extreme temperature changes. These require a new mindset. Dr. Elissa Epel and Elena Fromer offer recommendations on how to prepare psychologically for climate crises. The more prepared we are, the less anxiety we will feel before and during the next challenge.
In 2020, we have already experienced heat waves, rampant fires and evacuations, and smoke, all on top of ongoing sheltering-in-place due to COVID-19. The confluence of events is enough to make anyone feel overwhelmed and naturally ask, “When will this end? What’s next? Should I move?” There are no easy answers to these questions. In the short run, we need to focus on our own safety and well being, and help those around us. We will get through this current crisis, together! This too shall pass.
Dealing with uncertainty requires embracing a “new world” mindset
It is clear we are living in a challenging period ahead. When unpredictable terrible things happen, it violates our expectations. We may feel shocked or victimized. Our natural bias is to think the future is reliable but in reality it has always been unpredictable and now in this era of COVID-19 and climate crises, it is very unpredictable. So we need new coping strategies. Part of resilience today is embracing a new world mindset in three ways:
Expect the unexpected: Do not assume we know the future — but still work to create the best future. Not knowing what tomorrow or next month will bring is inherently hard for us. We like to plan ahead and feel ease about the future. Unpredictability can create anxiety. It is thus important to notice the moments today, when things are certain, when we feel safe, and let ourselves feel at ease. You might try brief belly breathing or three-part breathing at least once a day, taking a brief mindfulness break, or one of the mindfulness apps.
Control the things we can control: That includes right now, plans for today, and the near future. When we feel overwhelmed by thoughts about the future, it helps to take things moment by moment, day by day. Having a balanced daily routine with enough self care, sleep, movement, and some socially distanced connection is especially important right now.
Stay positive: The glass is half full these days, with the amount of COVID-19 restrictions, fear, and climate events we are facing. If we see the glass as half empty we make that true. “If you think you can, or you think you can’t, it’s true.” Our hopeful attitude and proactive actions are critical to building a better future—we can mitigate climate damage, both in personal actions and in who we elect and influence. If we don’t stay positive, we cannot be part of the solution.
Climate distress and grief
We live in the larger context of a climate crisis that is now here to stay and could get worse. This is an existential and spiritual crisis that many have been dealing with already. But now, seeing the impact of climate change at such a personal level can deepen climate distress, also called eco-anxiety. Climate distress describes negative emotions about climate change—there can be a wide range of feelings such as sadness, hopelessness, anger, grief, and loss at various times.
To maintain well being during this era of climate crisis takes extraordinary coping to stay hopeful and do our part so things do not get worse. Our wide range of feelings are normal and fitting, and important to talk and even write about. Remember that feelings are contagious, and hopelessness and pessimism are especially catchy.
Climate changes are here, and thus so is climate distress. We can use our negative feelings to motivate us to make changes on a personal level or through activism. There are things we can do locally or globally and many tips about coping with climate distress. It is also helpful to read about positive changes being made and to be part of these changes, such as in Christiana Figueras’ book The Future We Choose. Thus a new mindset involves embracing the fact that the world is indeed different—and in some ways changed forever—but there are many actions we can take now to prevent worsening and to find new possibilities. This crisis has led to opportunities for societal growth and new ways of constructing our daily lives, businesses, and economy. We have an opportunity to thrive socially and live in better harmony with our ecosystem in ways that we were not on track for!
Protecting your mental health during climate disasters
When we witness natural disasters, even if they are not near our home, we may feel distress or vulnerability. The media shows images and stories of disasters over and over, and this fuels ongoing anxiety and vigilance. As with COVID-19, it is critical to find only reliable sources, to limit the news, and to reach out to others in need. The American Psychological Association offers the tips below for managing distress related to wildfires:
Take frequent breaks from watching the news
Be kind to yourself and the emotions you may be experiencing
Keep your perspective on life positive and focus on the good things around you
Find productive ways to help in your community by making donations or volunteering your time
Wildfires can be particularly stressful because the factors that influence their strength and direction can change at any moment. It is common for people who have lived through these circumstances to experience strong emotions. Recovering from wildfires from the American Psychological Association lists several good strategies for trying to regain stability in your and your children's lives
We must realize that for some, a climate event can cause extreme psychological stress, depending on how impacted the person is. The novelty and unpredictability of these events alone make them stressful. With wildfires, there can be a true threat to our lives, to our homes and businesses. Regardless of how close the fires are, there is also the threat to our health, from the smoke, for sensitive people. For people who have been through this before, to have evacuations happen again, can re-trigger post traumatic stress reactions. Lastly, for people with low income or precarious housing, they may not have the protections that are easy to take for granted—air conditioning, air filters, and homes that are easily sealed up. These are now critical issues that will need to be improved and addressed in our communities together.
When the specific disaster we are coping with has ended, psychological consequences may persist, as well as the fear of recurrence. It is important to seek support right afterwards, from people who understand what you have experienced — others in similar situations or mental health professionals.
When do you need extra support?
The Substance Abuse and Mental Health Services Administration (SAMHSA) offers lists of warning signs for emotional distress for children and teens, older adults, first responders, and recovery workers who may be at greater risk for emotional distress during this time.
If you or someone you know shows any signs of emotional distress for two weeks or more, call the Disaster Distress Helpline at 1-800-985-5990 or text TalkWithUs to 66746 for support and counseling. The Disaster Distress Helpline is a national hotline that provides 24/7, year-round crisis counseling for people who are experiencing emotional distress related to any natural or human-caused disaster. Spanish-speakers should text "Hablanos" to 66746. Calls and texts are answered by trained, caring counselors from crisis call centers located throughout the United States.
Original article published by The University of California, San Francisco.
