5 Strategies for Navigating Existential Dread & Anxiety (Happy Earth Day!)
Happy Earth Day, from one anxious millennial to another! 🌍
If you feel anxious, angry, and/or overwhelmed about the state of our planet and the devastating impact of climate change (and the ongoing war, and the ongoing genocide, and the attacks on LGBTQ+ folks, and the US economy, and our political hellscape)...
You’re not alone. At least there’s that.
In fact, it comes up in my therapy sessions all the time — so many of my clients have told me they feel hopeless, powerless, angry, and anxious. There’s a big, looming fear that things are never going to get better, that we’re powerless to change anything, or that nothing really matters in the face of such massive global problems. Existential dread is, unfortunately, a lived experience for many of us. (And yes, it’s showing up at parties, in group chats, and in therapy. Equal opportunity dread.)
Honestly, it might be difficult to think about "celebrating" Earth Day when the existential dread sets in. That's okay. It's important to honor those feelings.
But what do we do with all of this?
First, acknowledge it. Our nervous systems were not designed to process this much suffering and stimulation at once. The combination of 24/7 news cycles, social media, and a burnout-heavy culture means our brains and bodies are often stuck in a state of fear and overwhelm.
While we may not be able to singlehandedly fix the world (ugh), we can take steps to support our mental health and stay grounded enough to keep showing up — for ourselves, and for the causes and people we care about.
Here are five strategies I recommend for coping with existential dread when the world feels heavy:
1. Focus on What You Can Control
When the world feels out of control, it helps to zoom in. What are the things within your sphere of influence — the people you love, your daily habits, the causes you care about, your creative projects, your routines?
Maybe you’re not a policymaker or a superhero, but you are someone who can show up for your community, donate your time or resources to something meaningful, or just be a kind, grounded presence in someone else’s life. It all matters.
When things feel unmanageable on a global or societal scale, anchoring into what you can tangibly impact helps restore your sense of agency and purpose.
2. Practice Gratitude
This is not about toxic positivity. Practicing gratitude doesn’t mean pretending everything is okay when it’s not — it means allowing space for what’s also true in addition to the dread. Yes, things might be scary and hard and you might have a cozy home, a funny group chat, a cat who snuggles you, or a delicious meal to look forward to.
Gratitude helps us feel more resourced to deal with what’s difficult, not by denying pain, but by making room for joy and goodness too. It gets us out of the tunnel vision that anxiety often brings on, and expands our perspective to see the full picture — the good, the bad, and the ugly.
Try this: at the end of each day, jot down 3 small things you appreciated. It could be anything — a song, a kind gesture, a good hair day. Let it be simple and real.
3. Set Boundaries With Media Consumption
There’s a difference between staying informed and spiraling into a doomscroll. Again, our nervous systems weren’t meant to take in every tragedy and outrage happening around the world in real time. Instead, be intentional about your media diet. Consider:
Designating “news hours” (e.g., 10 minutes on your lunch break and that's it)
Unfollowing accounts that send you into panic mode
Taking regular social media breaks or muting triggering content
Subscribing to newsletters that round up the news in a digestible, less panic-inducing way
Try a few different tactics and notice how you feel with each one. Remember, boundaries are an act of self-preservation.
4. Make Space for Real Conversations
One of the most underrated tools for coping with dread is talking about it. Like, actually naming what’s going on underneath the surface — the fear, the grief, the rage, the hopelessness — instead of pretending it's not there.
We’re not meant to carry this stuff alone. Find people (friends, a therapist, community groups) who can sit in the complexity with you without trying to fix it or rush past it. Sometimes, being witnessed in your existential spirals is exactly what helps them soften.
5. Reconnect With Meaning
In times of fear and uncertainty, coming back to what gives your life meaning can be incredibly grounding. This might be your values, spirituality, creative expression, nature, relationships, or even your sense of humor (dark humor totally counts as a coping strategy, by the way).
Ask yourself:
What gives me a sense of purpose?
What helps me feel connected to something bigger?
When do I feel most like myself?
Make time for whatever brings you that feeling, even in small doses. It doesn’t solve the world’s problems, but it does help you stay rooted in your own integrity and resilience.
Ultimately, we can’t control everything (honestly, we can't control most things 😬). But we do have power — to care, to connect, to act, to heal, to rest, to create, and to keep showing up in ways that matter.
So if you’re feeling existential dread… you’re not broken, you’re not alone, and you’re not powerless. You’re a sensitive, thoughtful human navigating a chaotic world.
Take care of yourself. We need you here.
And then, when you're ready, try one of these ideas to celebrate Earth Day:
🌿 Appreciate nature — with respect!
🌿 Minimize food waste as much as possible
🌿 Practice water and energy conservation at home
🌿 Host or join a community cleanup
🌿 Shop locally and sustainably
🌿 Advocate to brands that you think can do better
🌿 Support organizations that are working toward change
🌿 Contact your elected officials
Taking action, no matter how small, can both reduce your anxiety AND make a difference. 💚
