Category: consciousness

A very beautiful film

Man’s First Friend

Last Sunday Jean and I watched a Top Documentary Film about the origins of dogs. It was filmed in 2018 and was precious.

Here are the words that accompanied the film:

He has been an integral part of our existence for over 20,000 years. Throughout history, his contributions have been diverse and invaluable. He’s aided us in procuring sustenance, safeguarded our domesticated animals, served as a shield against adversaries, provided navigation during harsh conditions, and rescued us from imminent danger.

Presently, he offers solace, alleviating solitude and assisting us in managing the challenges of advancing age. He has evolved into an unwavering comrade. The origins of dogs raise intriguing questions: How did these remarkable creatures emerge? How did they ascend to such prominence in our lives? How did we forge a collaborative relationship, leveraging their distinct abilities? Moreover, what remarkable feats do they accomplish for us in contemporary times?

Prepare to embark on a journey that unveils the extraordinary escapades of these exceptional beings, showcasing their heroic deeds. Transitioning from wild wolves to beloved companions, from predatory instincts to steadfast friendship, we will traverse the globe to narrate the captivating narrative of how dogs earned their title: man’s first friend.

Director: Frédéric Fougea

Luckily the film, that runs for 90 minutes, is available on YouTube.

Here it is:

If you haven’t seen the film then, please, put some time aside to watch it. You will not be disappointed.

Being wrong can be right!

Another very interesting post courtesy of The Conversation.

First of all, let me quote the opening two paragraphs from the WikiPedia entry on ‘intellectual humility’:

Intellectual humility is the acceptance that one’s beliefs and opinions could be wrong. Other characteristics that may accompany intellectual humility include a low concern for status and an acceptance of one’s intellectual limitations.

Intellectual humility (IH) is often described as an intellectual virtue. It is considered along with other perceived virtues and vices such as open-mindednessintellectual couragearrogance, vanity, and servility. It can be understood as lying between the opposite extremes of intellectual arrogance/dogmatism and intellectual servility/diffidence/timidity.

Now to the article that was published by The Conversation.

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The curious joy of being wrong – intellectual humility means being open to new information and willing to change your mind

Sometimes the evidence points you in a new direction. Schon/Moment via Getty Images

Daryl Van Tongeren, Hope College

Mark Twain apocryphally said, “I’m in favor of progress; it’s change I don’t like.” This quote pithily underscores the human tendency to desire growth while also harboring strong resistance to the hard work that comes with it. I can certainly resonate with this sentiment.

I was raised in a conservative evangelical home. Like many who grew up in a similar environment, I learned a set of religious beliefs that framed how I understood myself and the world around me. I was taught that God is loving and powerful, and God’s faithful followers are protected. I was taught that the world is fair and that God is good. The world seemed simple and predictable – and most of all, safe.

These beliefs were shattered when my brother unexpectedly passed away when I was 27 years old. His death at 34 with three young children shocked our family and community. In addition to reeling with grief, some of my deepest assumptions were challenged. Was God not good or not powerful? Why didn’t God save my brother, who was a kind and loving father and husband? And how unfair, uncaring and random is the universe?

This deep loss started a period where I questioned all of my beliefs in light of the evidence of my own experiences. Over a considerable amount of time, and thanks to an exemplary therapist, I was able to revise my worldview in a way that felt authentic. I changed my mind, about a lot things. The process sure wasn’t pleasant. It took more sleepless nights than I care to recall, but I was able to revise some of my core beliefs.

I didn’t realize it then, but this experience falls under what social science researchers call intellectual humility. And honestly, it is probably a large part of why, as a psychology professor, I am so interested in studying it. Intellectual humility has been gaining more attention, and it seems critically important for our cultural moment, when it’s more common to defend your position than change your mind.

What it means to be intellectually humble

Intellectual humility is a particular kind of humility that has to do with beliefs, ideas or worldviews. This is not only about religious beliefs; it can show up in political views, various social attitudes, areas of knowledge or expertise or any other strong convictions. It has both internal- and external-facing dimensions.

Within yourself, intellectual humility involves awareness and ownership of the limitations and biases in what you know and how you know it. It requires a willingness to revise your views in light of strong evidence.

Interpersonally, it means keeping your ego in check so you can present your ideas in a modest and respectful manner. It calls for presenting your beliefs in ways that are not defensive and admitting when you’re wrong. It involves showing that you care more about learning and preserving relationships than about being “right” or demonstrating intellectual superiority.

Another way of thinking about humility, intellectual or otherwise, is being the right size in any given situation: not too big (which is arrogance), but also not too small (which is self-deprecation).

male standing with mic, seated audience, in a casual business seminar
Having confidence in your area of expertise is different than thinking you know it all about everything. Morsa Images/DigitalVision via Getty Images

I know a fair amount about psychology, but not much about opera. When I’m in professional settings, I can embrace the expertise that I’ve earned over the years. But when visiting the opera house with more cultured friends, I should listen and ask more questions, rather than confidently assert my highly uninformed opinion.

Four main aspects of intellectual humility include being:

  • Open-minded, avoiding dogmatism and being willing to revise your beliefs.
  • Curious, seeking new ideas, ways to expand and grow, and changing your mind to align with strong evidence.
  • Realistic, owning and admitting your flaws and limitations, seeing the world as it is rather than as you wish it to be.
  • Teachable, responding nondefensively and changing your behavior to align with new knowledge.

Intellectual humility is often hard work, especially when the stakes are high.

Starting with the admission that you, like everyone else, have cognitive biases and flaws that limit how much you know, intellectual humility might look like taking genuine interest in learning about your relative’s beliefs during a conversation at a family get-together, rather than waiting for them to finish so you can prove them wrong by sharing your – superior – opinion.

It could look like considering the merits of an alternative viewpoint on a hot-button political issue and why respectable, intelligent people might disagree with you. When you approach these challenging discussions with curiosity and humility, they become opportunities to learn and grow.

Why intellectual humility is an asset

Though I’ve been studying humility for years, I’ve not yet mastered it personally. It’s hard to swim against cultural norms that reward being right and punish mistakes. It takes constant work to develop, but psychological science has documented numerous benefits.

First, there are social, cultural and technological advances to consider. Any significant breakthrough in medicine, technology or culture has come from someone admitting they didn’t know something – and then passionately pursuing knowledge with curiosity and humility. Progress requires admitting what you don’t know and seeking to learn something new.

animated people talking over a meal
Intellectual humility can make conversations less adversarial. Compassionate Eye Foundation/Gary Burchell/DigitalVision via Getty Images

Relationships improve when people are intellectually humble. Research has found that intellectual humility is associated with greater tolerance toward people with whom you disagree.

For example, intellectually humble people are more accepting of people who hold differing religious and political views. A central part of it is an openness to new ideas, so folks are less defensive to potentially challenging perspectives. They’re more likely to forgive, which can help repair and maintain relationships.

Finally, humility helps facilitate personal growth. Being intellectually humble allows you to have a more accurate view of yourself.

When you can admit and take ownership of your limitations, you can seek help in areas where you have room to grow, and you’re more responsive to information. When you limit yourself to only doing things the way you’ve always done them, you miss out on countless opportunities for growth, expansion and novelty – things that strike you with awe, fill you with wonder and make life worth living.

Humility can unlock authenticity and personal development.

Humility doesn’t mean being a pushover

Despite these benefits, sometimes humility gets a bad rap. People can have misconceptions about intellectual humility, so it’s important to dispel some myths.

Intellectual humility isn’t lacking conviction; you can believe something strongly until your mind is changed and you believe something else. It also isn’t being wishy-washy. You should have a high bar for what evidence you require to change your mind. It also doesn’t mean being self-deprecating or always agreeing with others. Remember, it’s being the right size, not too small.

Researchers are working hard to validate reliable ways to cultivate intellectual humility. I’m part of a team that is overseeing a set of projects designed to test different interventions to develop intellectual humility.

Some scholars are examining different ways to engage in discussions, and some are exploring the role of enhancing listening. Others are testing educational programs, and still others are looking at whether different kinds of feedback and exposure to diverse social networks might boost intellectual humility.

Prior work in this area suggests that humility can be cultivated, so we’re excited to see what emerges as the most promising avenues from this new endeavor.

There was one other thing that religion taught me that was slightly askew. I was told that too much learning could be ruinous; after all, you wouldn’t want to learn so much that you might lose your faith.

But in my experience, what I learned through loss may have salvaged a version of my faith that I can genuinely endorse and feels authentic to my experiences. The sooner we can open our minds and stop resisting change, the sooner we’ll find the freedom offered by humility.

Daryl Van Tongeren, Associate Professor of Psychology, Hope College

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Nothing more to add to this most interesting article.

The history of Oxygen!

A fascinating subject.

We take it for granted! Of that I am sure. But the question of how oxygen first came to be built up in our atmosphere is fascinating. There was a recent article written by Elizabeth Swanner, who is Associate Professor of Geology, Iowa State University that was published in The Conversation. It makes for a very interesting read.

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A layered lake is a little like Earth’s early oceans − and lets researchers explore how oxygen built up in our atmosphere billions of years ago

Researchers sample water from various layers to analyze back in the lab. Elizabeth Swanner, CC BY-ND

Elizabeth Swanner, Iowa State University

Little Deming Lake doesn’t get much notice from visitors to Itasca State Park in Minnesota. There’s better boating on nearby Lake Itasca, the headwaters of the Mississippi River. My colleagues and I need to maneuver hundreds of pounds of equipment down a hidden path made narrow by late-summer poison ivy to launch our rowboats.

But modest Deming Lake offers more than meets the eye for me, a geochemist interested in how oxygen built up in the atmosphere 2.4 billion years ago. The absence of oxygen in the deep layers of Deming Lake is something this small body of water has in common with early Earth’s oceans.

On each of our several expeditions here each year, we row our boats out into the deepest part of the lake – over 60 feet (18 meters), despite the lake’s surface area being only 13 acres. We drop an anchor and connect our boats in a flotilla, readying ourselves for the work ahead.

Smooth lake with boats in the distance against woodsy shoreline
Researchers’ boats on Deming Lake. Elizabeth Swanner, CC BY-ND

Deming Lake is meromictic, a term from Greek that means only partially mixing. In most lakes, at least once a year, the water at the top sinks while the water at the bottom rises because of wind and seasonal temperature changes that affect water’s density. But the deepest waters of Deming Lake never reach the surface. This prevents oxygen in its top layer of water from ever mixing into its deep layer.

Less than 1% of lakes are meromictic, and most that are have dense, salty bottom waters. Deming Lake’s deep waters are not very salty, but of the salts in its bottom waters, iron is one of the most abundant. This makes Deming Lake one of the rarest types of meromictic lakes.

man seated in small boat wearing gloves injecting water into a collection tube
Postdoc researcher Sajjad Akam collects a water sample for chemical analysis back in the lab. Elizabeth Swanner, CC BY-ND

The lake surface is calm, and the still air is glorious on this cool, cloudless August morning. We lower a 2-foot-long water pump zip-tied to a cable attached to four sensors. The sensors measure the temperature, amount of oxygen, pH and amount of chlorophyll in the water at each layer we encounter. We pump water from the most intriguing layers up to the boat and fill a myriad of bottles and tubes, each destined for a different chemical or biological analysis.

My colleagues and I have homed in on Deming Lake to explore questions about how microbial life adapted to and changed the environmental conditions on early Earth. Our planet was inhabited only by microbes for most of its history. The atmosphere and the oceans’ depths didn’t have much oxygen, but they did have a lot of iron, just like Deming Lake does. By investigating what Deming Lake’s microbes are doing, we can better understand how billions of years ago they helped to transform the Earth’s atmosphere and oceans into what they’re like now.

Layer by layer, into the lake

Two and a half billion years ago, ocean waters had enough iron to form today’s globally distributed rusty iron deposits called banded iron formations that supply iron for the modern global steel industry. Nowadays, oceans have only trace amounts of iron but abundant oxygen. In most waters, iron and oxygen are antithetical. Rapid chemical and biological reactions between iron and oxygen mean you can’t have much of one while the other is present.

The rise of oxygen in the early atmosphere and ocean was due to cyanobacteria. These single-celled organisms emerged at least 2.5 billion years ago. But it took roughly 2 billion years for the oxygen they produce via photosynthesis to build up to levels that allowed for the first animals to appear on Earth.

water concentrated on a filter looks pale green
Chlorophyll colors water from the lake slightly green. Elizabeth Swanner, CC BY-ND

At Deming Lake, my colleagues and I pay special attention to the water layer where the chlorophyll readings jump. Chlorophyll is the pigment that makes plants green. It harnesses sunlight energy to turn water and carbon dioxide into oxygen and sugars. Nearly 20 feet (6 meters) below Deming’s surface, the chlorophyll is in cyanobacteria and photosynthetic algae, not plants.

But the curious thing about this layer is that we don’t detect oxygen, despite the abundance of these oxygen-producing organisms. This is the depth where iron concentrations start to climb to the high levels present at the lake’s bottom.

This high-chlorophyll, high-iron and low-oxygen layer is of special interest to us because it might help us understand where cyanobacteria lived in the ancient ocean, how well they were growing and how much oxygen they produced.

We suspect the reason cyanobacteria gather at this depth in Deming Lake is that there is more iron there than at the top of the lake. Just like humans need iron for red blood cells, cyanobacteria need lots of iron to help catalyze the reactions of photosynthesis.

A likely reason we can’t measure any oxygen in this layer is that in addition to cyanobacteria, there are a lot of other bacteria here. After a good long life of a few days, the cyanobacteria die, and the other bacteria feed on their remains. These bacteria rapidly use up any oxygen produced by still photosynthesizing cyanobacteria the way a fire does as it burns through wood.

We know there are lots of bacteria here based on how cloudy the water is, and we see them when we inspect a drop of this water under a microscope. But we need another way to measure photosynthesis besides measuring oxygen levels.

Long-running lakeside laboratory

The other important function of photosynthesis is converting carbon dioxide into sugars, which eventually are used to make more cells. We need a way to track whether new sugars are being made, and if they are, whether it’s by photosynthetic cyanobacteria. So we fill glass bottles with samples of water from this lake layer and seal them tight with rubber stoppers.

We drive the 3 miles back to the Itasca Biological Station and Laboratories where we will set up our experiments. The station opened in 1909 and is home base for us this week, providing comfy cabins, warm meals and this laboratory space.

In the lab, we inject our glass bottle with carbon dioxide that carries an isotopic tracer. If cyanobacteria grow, their cells will incorporate this isotopic marker.

We had a little help to formulate our questions and experiments. University of Minnesota students attending summer field courses collected decades worth of data in Itasca State Park. A diligent university librarian digitized thousands of those students’ final papers.

My students and I pored over the papers concerning Deming Lake, many of which tried to determine whether the cyanobacteria in the chlorophyll-rich layer are doing photosynthesis. While most indicated yes, those students were measuring only oxygen and got ambiguous results. Our use of the isotopic tracer is trickier to implement but will give clearer results.

woman holds a clear plastic bag aloft, she and man are seated in boat
Graduate students Michelle Chamberlain and Zackry Stevenson about to sink the bottles for incubation in Deming Lake. Elizabeth Swanner, CC BY-ND

That afternoon, we’re back on the lake. We toss an anchor; attached to its rope is a clear plastic bag holding the sealed bottles of lake water now amended with the isotopic tracer. They’ll spend the night in the chlorophyll-rich layer, and we’ll retrieve them after 24 hours. Any longer than that and the isotopic label might end up in the bacteria that eat the dying cyanobacteria instead of the cyanobacteria themselves. We tie off the rope to a floating buoy and head back to the station’s dining hall for our evening meal.

Iron, chlorophyll, oxygen

The next morning, as we wait for the bottles to finish their incubation, we collect water from the different layers of the lake and add some chemicals that kill the cells but preserve their bodies. We’ll look at these samples under the microscope to figure out how many cyanobacteria are in the water, and we’ll measure how much iron is inside the cyanobacteria.

That’s easier said than done, because we have to first separate all the “needles” (cyanobacteria) from the “hay” (other cells) and then clean any iron off the outside of the cyanobacteria. Back at Iowa State University, we’ll shoot the individual cells one by one into a flame that incinerates them, which liberates all the iron they contain so we can measure it.

rowboat with one woman in it on a lake with woodsy shoreline
Biogeochemist Katy Sparrow rows a research vessel to shore. Elizabeth Swanner, CC BY-ND

Our scientific hunch, or hypothesis, is that the cyanobacteria that live in the chlorophyll- and iron-rich layer will contain more iron than cyanobacteria that live in the top lake layer. If they do, it will help us establish that greater access to iron is a motive for living in that deeper and dimmer layer.

These experiments won’t tell the whole story of why it took so long for Earth to build up oxygen, but they will help us to understand a piece of it – where oxygen might have been produced and why, and what happened to oxygen in that environment.

Deming Lake is quickly becoming its own attraction for those with a curiosity about what goes on beneath its tranquil surface – and what that might be able to tell us about how new forms of life took hold long ago on Earth.

Elizabeth Swanner, Associate Professor of Geology, Iowa State University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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Nothing I can add to this very erudite article. Please read it and be fascinated by the findings.

Nostalgia

The final song from The Beatles!

I cannot easily put my words together about this iconic British rock band formed in 1960; I was 16 then.

‘Now and Then’
The final song from the iconic English rock band The Beatles was released yesterday, a track that relies on AI-enhanced vocals from former co-frontman John Lennon. Listen to the song, titled “Now and Then,” here.  Regarded as one of the most influential bands of all time, The Beatles are the bestselling artists in music history, having shipped more than 180 million albums. Lennon, Paul McCartney, George Harrison, and (for most of the time) Ringo Starr, were nominated for 21 Grammys in the span of six years beginning in 1965. The group broke up in 1970, and Lennon was tragically killed by an angry fan in 1980. The new song was originally written by Lennon in 1977 and surfaced in 1994 by McCartney but was shelved due to Lennon’s voice being muffled by a piano. New technology reportedly allowed Lennon’s vocals to be isolated and enhanced to the point of being usable. 

Now for some reason I cannot play that YouTube link but hopefully it will be alright when I publish it.

A calmer mind – Wood

Concluding the series from BBC Radio 4

If you have not registered with the BBC then you will need to do so before the link at the bottom works.

This last time it is wood. Here it is:

In this episode – Wood – we visit the Woodwork for Wellbeing Workshop in Bethnal Green, London where every Tuesday people with mental health issues spend time making things with wood. They find it to be very therapeutic and fun. And Professor Miles Richardson of the University of Derby shares research from Japan which shows that simply touching wood is calming.

Produced and Presented by Helen Needham

Research by Anna Miles and Maud Start

Original Music by Anthony Cowie

Mixed by Ron McCaskill

BBC Radio 4

https://www.bbc.co.uk/sounds/play/m001np8k

This is the last one of this series from the Beeb and if any of you have noticed I chose to present these programmes in a different order to that presented by the BBC.

chose‘ is only slightly accurate – the true reason is that I screwed up!

A calmer mind – Earth

Another broadcast from BBC Radio 4 in this series!

As I said before, so far this has been a fascinating series of programmes and, hopefully, some of you have listened to the episodes.

In Episode 5 – Earth – we visit the Horticultural Therapy Trust allotment in Plymouth and discover how gardening can be soothing for people with severe mental illnesses. We also hear about how putting our hands in the earth can be good for our gut microbiome and potentially our mental health.

Produced and Presented by Helen Needham
Research by Anna Miles and Maud Start
Original Music by Anthony Cowie
Mixed by Ron McCaskill and Malcolm Torrie

A BBC Scotland Production made in Aberdeen for BBC Radio 4

BBC Radio 4

https://www.bbc.co.uk/programmes/m001p6vt

Tomorrow we publish another programme in this series.

A calmer mind – Air

The choice is now air.

This is about breathing and is something I know about. Because Bruce at our local ClubNorthwest has a session with me when I spend five minutes or so taking in through the nose the deepest breath that I can.

If you have not registered with the BBC then you will need to do so before the link at the bottom works.

In Episode 4 – Air – we visit an infant school in Nottingham where young children regularly learn breathing techniques to reduce stress and anxiety. We also hear about research from Italy showing how slowing our breathing impacts positively on brain activity. Plus breath coach and founder of School Breathe, Aimee Hartley, shares her experience of learning to breathe well.

Produced and Presented by Helen Needham
Research by Anna Miles and Maud Start
Original Music by Anthony Cowie
Mixed by Ron McCaskill and Malcolm Torrie

A BBC Scotland Production made in Aberdeen for BBC Radio 4

BBC Radio 4

https://www.bbc.co.uk/programmes/m001p1pg

Another programme tomorrow!

A calmer mind – Water

Continuing this fascinating series from BBC Radio 4.

Last week the BBC chose to present a programme called An Almanac for Anxiety. There were five episodes: Fire; Wood: Water: Air; Earth.

If you have not registered with the BBC then you will need to do so before the link below works.

The details of each episode were presented on the BBC website:

In Episode 3 – Water – we join a group of socially prescribed outdoor swimmers on Teignmouth Beach in Devon who find joy in immersing themselves in cold water. We also hear why spending time around blue spaces is so effective at promoting a sense of calm from Dr Catherine Kelly of the University of Brighton.

Produced and Presented by Helen Needham
Research by Anna Miles and Maud Start
Original Music by Anthony Cowie
Mixed by Ron McCaskill and Malcolm Torrie

A BBC Scotland Production made in Aberdeen for BBC Radio 4

BBC Radio 4

https://www.bbc.co.uk/programmes/m001nvp1

Tomorrow we present the episode on Air.

Trust you are enjoying these!

A calmer mind – Fire

A fascinating series from BBC Radio 4

Last week the BBC chose to present a programme called An Almanac for Anxiety. There were five episodes: Fire; Wood: Water: Air; Earth.

If you have not registered with the BBC then you will need to do so before the link below works.

The details of each episode were presented on the BBC website:

Anxiety is the most common form of mental illness in the UK, with nearly a fifth of people experiencing it over the course of a year. Although it is often treated through medication, there are many alternative ways which are proving to be very effective in reducing anxiety amongst some people. In this series, we explore how connecting with the elemental forces of nature helps people with a range of mental illnesses to feel better. We also learn about the current academic research behind these methods.

In Episode 1 – Fire – we visit an overnight camp on the banks of the River Spey near Aviemore in the Scottish Highlands run by the charity Fire and Peace. According to the participants, – who have a range of mental ill health and addiction issues – the experience of spending time around the fire in nature is transformative when it comes to promoting feelings of connection and wellbeing. We also hear new research which shows how being around a campfire can be calming.

BBC Radio 4

I am going to share the link to the BBC each day this week with a new episode each day. The programmes are 15 minutes long and in my opinion well worth listening to.

So here’s the first one:

https://www.bbc.co.uk/sounds/play/m001ng75

Tomorrow, it is the turn of wood!

Now above we were told: ‘Anxiety is the most common form of mental illness in the UK’ but of course we all know that anxiety affects many millions across the world. That is why I intend to share with you all five programmes.

Managing eco-anxiety.

Republishing a recent article published by The Conversation.

Before I go to this article I want to talk briefly about the book the Myth of Normal or as the subtitle explains TRAUMA, ILLNESS & HEALING IN A TOXIC CULTURE.

Let me pick this closing paragraph of Chapter 20, on page 296:

Disconnection in all its guises – alienation, loneliness, loss of meaning and dislocation – is becoming our culture’s most plentiful product. No wonder we are more addicted, chronically ill, and mentally disordered than ever before, enfeebled as we are by such malnourishment of mind, body, and soul.

the Myth of Normal, Dr Gabor Maté with Daniel Maté

It is a very powerful book albeit not the easiest read in the world but still highly recommended.

Plus there is a YouTube video of Dr. Maté being interviewed in July, 2023 by Tara Westover (also a long video!).

Now to the main purpose of today’s post.

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Keeping your cool in a warming world: 8 steps to help manage eco-anxiety

Karen Magruder, University of Texas at Arlington

In a world facing environmental challenges unprecedented in human history, it’s no surprise that eco-anxiety – a pervasive worry about the current and future state of our planet – has become an increasingly prevalent mental health issue.

As people witness the devastating impacts of climate change, deforestation and loss of biodiversity, it’s only natural to feel overwhelmed and disheartened. I happen to live in Phoenix, Arizona, a “heat apocalypse” city with dwindling water supplies, so I have some skin in the game.

But amid doom-and-gloom predictions, there is hope. As a therapist and clinical social work professor, I have seen firsthand how paralyzing eco-anxiety can be, and I’m dedicated to finding solutions. Here are a few evidence-based tips to tackle your climate woes.

What is eco-anxiety?

Eco-anxiety is a broad term that encompasses dread about environmental issues like pollution and disposal of toxic waste, as well as climate-specific fears, such as increasing rates of extreme weather events and sea-level rise.

Common symptoms of eco-anxiety include worry about future generations, trouble sleeping or concentrating, feelings of frustration and a sense of helplessness. These feelings can range from mild and fleeting concerns to deep despair, panic attacks and obsessive-compulsive behaviors.

Sound like you or someone you know? There are a number of tools that can help people cope with these feelings, summed up with the acronym UPSTREAM.

Understanding and self-compassion

Be kind to yourself and know that you are not alone in these feelings.

Caring about the world you live in does not make you a “crazy” alarmist. In fact, growing numbers of people across the globe feel the same way, with two-thirds of Americans reporting being at least somewhat worried about climate change in recent polls.

It makes sense that people would feel nervous when basic needs like safety and shelter are threatened. Give yourself grace, because beating yourself up for these very valid feelings will only make you feel worse.

Participate in the solution

It can be hard to feel empowered when environmental harms are taking a toll on your mental health, but the escalating global crisis still demands urgent attention. Instead of burying your head in the sand, use that mental discomfort as a catalyst for action.

Individual efforts to reduce your carbon footprint matter. Joining larger movements has the potential for even move significant impacts, as well as the potential to buffer anxiety, research shows. Volunteer your own unique passions, talents and skills to advocate for systemic changes that will benefit the planet and humanity.

When you feel anxious, use that energy as fuel for the fight. Harnessing eco-anxiety in this way can reduce your sense of powerlessness.

A group of young people plant trees along a street in Los Angeles. One is wearing an LA Conservation Corps T-shirt.
Local groups can take action in many ways, including helping to plant trees, educating residents or pressuring lawmakers to take action. Citizen of the Planet/Education Images/Universal Images Group via Getty Images

Self-talk

The weight of the climate crisis is heavy enough as it is – don’t let your brain make you feel even worse.

When it comes to thinking about climate change, a realistic mindset puts us in a “just right” psychological Goldilocks zone. Don’t numb your psychic wounds, but also don’t over-catastrophize.

As a therapist, I often help clients identify and reframe unhelpful thinking patterns. For example, while it is true that there are many environmental problems to grapple with, there is also positive news, so don’t discount it. Recognize and celebrate victories big and small.

Trauma: Process it so you can heal

The climate crisis has been conceptualized as a collective trauma, and many individuals are struggling with eco-grief from climate impacts that have already happened. Processing past trauma from events like weather disasters is a crucial step in enhancing your ability to cope with new experiences.

Even people who have not yet experienced significant climate impacts directly may have signs of pre-traumatic stress, a clinical term for the distress experienced in anticipation of a high-stress situation. A licensed mental health professional can help you process these emotions.

Reduce isolation

It’s no secret that having a strong social support network is a key ingredient for happiness. Surrounding yourself with compassionate, like-minded friends is also key to sustained efforts in doing your part to make a difference.

Consider joining or starting a Climate Cafe or similar group to talk about climate concerns. Visit a 10-step climate grief meeting. Join a local environmental organization. Or simply call up a friend when you need a listening ear.

A woman holds a trash bag and directs others in a lakeshore clean up effort.
Community cleanup days can help reduce isolation and help you feel involved in making the world a better place. Luis Alvarez/DigitalVision via Getty Images

Ecotherapy

Get outdoors and enjoy nature.

Go for a quiet walk in the woods and observe nature all around you – it’s a Japanese practice for relaxation known as forest bathing. Spend time gardening. Exercise outdoors or otherwise spend time outdoors in a place that is relaxing and restorative for you.

Gardening can relax the mind and put you in touch with nature. If you don’t have a yard, find a community garden. Compassionate Eye Foundation/Natasha Alipour Faridani via Getty Images

Acts of self-care

Self-care is paramount when it comes to managing the emotional toll of eco-anxiety.

Engaging in self-care practices, such as getting adequate sleep, eating healthy and having fun, helps us maintain a sense of balance in the face of overwhelming environmental concerns.

Remember what they teach you on airplanes – you should always put on your own oxygen mask before helping other passengers. Likewise, when we come from a place of wellness, we are better equipped to handle the stresses of eco-anxiety and make a difference in this area.

Mindfulness

Because eco-grief is focused on the past and eco-anxiety is future-oriented, reconnecting to the present moment is a powerful way to combat both.

By cultivating mindfulness – a nonjudgmental awareness of the present moment – people can become more attuned to their thoughts, feelings and bodily sensations in response to eco-anxiety triggers. This heightened self-awareness helps people to acknowledge worries without becoming consumed by them.

Mindfulness practices, such as meditation and deep breathing, provide a calming and grounding effect, helping to reduce stress and alleviate feelings of helplessness. Moreover, mindfulness fosters a deeper connection to nature and an appreciation for the present moment, which can counteract the sense of despair associated with future environmental uncertainties.

In the face of eco-anxiety, these strategies can build resilience, reminding everyone that they have the power to shape a more sustainable and hopeful future.

Karen Magruder, Assistant Professor of Practice in Social Work, University of Texas at Arlington

This article is republished from The Conversation under a Creative Commons license. Read the original article.

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There’s a powerful reminder that we have the power to stay in the present, or to put it another way by cultivating mindfulness. There are quite a few websites on Mindfulness including this description of what Mindfulness is on the Mayo Clinic website.

Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Mayo Clinic

Now that is something I should really focus on as I am terrible at being in the moment and nowhere else.