It’s 11:07pm. You’re in bed, thumb hovering over the “off” button, but another climate headline flashes up: record heatwave, ice sheet collapse, flooding in places you’ve never even been. You keep scrolling. Your heart races. You wonder if you’re doing enough, or if it’s already too late. Sound familiar?

If you’ve ever felt overwhelmed by the climate crisis, you’re not alone. Eco-anxiety is a real and growing experience, especially among younger people. While the issues are global, the way we respond to them starts with what’s going on inside our own minds. That’s where CBT, or Cognitive Behavioural Therapy, can help.

What exactly is eco-anxiety (and climate guilt)?

Eco-anxiety is the chronic fear or distress about environmental doom. It’s not a diagnosable disorder, but it’s increasingly being discussed by psychologists, particularly as more young people report feeling paralysed by the scale of the crisis.

A 2021 global study found that over 75% of people aged 16–25 believe “the future is frightening” due to climate change, with many experiencing helplessness, anger or guilt. These emotional responses make sense. We’re hardwired to care about threats. But when worry becomes constant or overwhelming, it can get in the way of our wellbeing and our ability to take constructive action.

Why doomscrolling makes it worse

CBT teaches that our thoughts, feelings and behaviours are linked in a cycle. The more we focus on catastrophic headlines or worst-case scenarios, the more anxious we feel, and the more we scroll to try to soothe that fear. It creates a loop.

While staying informed is important, it’s easy to fall into passive information overload. This can reinforce beliefs like “everything is spiralling” or “nothing I do will help,” which increases anxiety and guilt.

• Do I check climate news multiple times a day? If you’re reaching for updates morning, noon and night, it might be doing more harm than good. Constant exposure to bad news can increase feelings of powerlessness and stress.
• Do I feel better or worse afterwards? If the answer is “worse”, then it’s worth considering how helpful your media habits really are. CBT encourages us to weigh up the emotional impact of our routines.
• Have I stopped doing things I enjoy because of how I feel? Avoiding activities you once enjoyed is a warning sign that anxiety may be taking hold. Reintroducing positive habits is part of breaking the cycle.

CBT tool #1: catching and reframing unhelpful thoughts

One of the first CBT tools to try is a thought record. This helps you notice the thoughts fuelling your distress and replace them with more balanced alternatives.

Let’s say your thought is: “The planet is doomed. Nothing I do will make a difference.”

This might feel true, but let’s break it down:

• Catastrophising and black-and-white thinking. This kind of thought assumes the worst possible outcome and offers no middle ground. It suggests that things are either perfect or hopeless, leaving no space for nuance or progress.
• Emotional response: hopelessness and guilt. Believing that nothing will help can lead to strong emotional reactions like despair, helplessness, and guilt. These feelings can make it harder to take any action at all.
• Reframing the thought. A more balanced version might be: “The climate crisis is serious, but history shows collective action can shift the outcome. I can play a part, however small.” Reframing doesn’t ignore the problem. It helps you focus on what’s within your control.
  This approach isn’t about denial. It’s about making your thinking more realistic and empowering so you can keep going.

CBT tool #2: behavioural activation through green micro-actions

When we feel anxious or guilty, we often withdraw or avoid. This fuels low mood. Behavioural activation is a CBT technique that flips this around. It encourages you to do meaningful activities that lift your energy and give you a sense of purpose.

Try creating a two-column action plan for your week.

• Small pleasures. Start with easy, enjoyable activities that ground you. This could be sitting outside for ten minutes, listening to birdsong, or watering your plants. Reconnecting with nature, even briefly, can improve mood and regulate anxiety.
• Purposeful eco actions. Next, add small tasks that align with your values. You might choose to fix something instead of throwing it away, cook a low-waste meal, or write to your MP about green policy. These “micro-actions” build momentum and reinforce a sense of agency.

CBT Tool #3: set values-based goals and drop the guilt spiral

CBT increasingly overlaps with acceptance and commitment therapy (ACT), which focuses on values-based living. This means figuring out what matters most to you and taking action that aligns with it.

• Write down your values. Think about what motivates you when it comes to climate action. Maybe it’s responsibility, sustainability or compassion. These values form the foundation of meaningful change.
• Choose one small goal. Pick something manageable that aligns with one of your values. This could be switching to refillable toiletries, organising a clothes swap or volunteering in your local community garden.
• Add a self-compassion clause. Perfection isn’t the goal. Give yourself permission to rest and remind yourself that progress happens in small steps. You’re not a failure if you take a break. Guilt isn’t sustainable, but self-kindness is.

When to seek extra support

If your eco-anxiety starts to affect your sleep, daily life or relationships, or you feel stuck in rumination, it might be time to seek support.

CBT can be accessed through the NHS or private therapists. Many people also find eco-therapy, group work or nature-based practices helpful. These approaches offer community, perspective and emotional grounding.

If you’re not ready to speak to someone yet, you can explore guided self-help at your own pace. The NHS Self Help CBT site offers free workbooks and resources based on CBT principles.

Therapy isn’t about “fixing” you. It’s about giving you the tools to live by your values while caring for your mental health in an uncertain world.

From worry to purpose: your first step

Eco-anxiety won’t disappear overnight, but small mindset shifts can reduce feeling overwhelmed and help you find purpose. Understanding how your thoughts, feelings and behaviours interact gives you more choice in how you respond.

Try one of the tools above. You could write a list of values, take a mindful walk or set a tiny, meaningful goal. Whatever you choose, know this:
You don’t have to do everything. But you can do something. And that something matters.

James Hicks is the director of NOSA CBT, a Bristol-based service specialising in anxiety. He uses evidence-based Cognitive Behavioural Therapy to help clients build practical coping skills.