Our Well-being in a Changing Climate: A Wellness Toolkit

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A Wellness Tool

OUR WELL-being in a Changing Climate:

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A Wellness Tool

Because building resilience helps us all build toward a better future.

OUR Well-being in a Changing Climate:

Supporting youth in Nova Scotia with tools to manage the emotions that come from experiencing climate change and environmental impacts.

WelCome

Let’s get unstuck, together.

That’s what this toolkit is for.

These emotions are valid.

Research shows that people of all ages around the world are feeling the emotional and mental health impacts of climate change.

But overwhelming emotions can leave us feeling stuck. More than ever, we need to support our mental health and take action if we want to move toward a better future.

INTRODUCTION

Explore your own emotions, thoughts and reactions to climate change.

Build your own toolbox to feel hopeful, strong and resilient.

Create conversation and consider your community.

Head into nature and try guided meditations.

Reflect through journalling and creative writing.

Introduction

Get Ready to:

This icon is always available for you.

While you’ll find many helpful resources here, this is not a clinical resource. If at any time you might be feeling unsafe, please reach out to the appropriate support systems – guidance counsellors, family doctors and mental health professionals.

You can find more information on the Wellness Page.

Introduction

When you see this icon, take a moment to grab a piece of paper, notebook or journal to write and answer some reflective questions. We recommend moving through this experience with a journal nearby!

Clicking this button will bring you to a short mindfulness practices that you can use to ‘reset’ or ‘refocus’ if you are feeling overwhelmed.

This button will always be in the top-right of every page. Clicking it will bring you to the Wellness Page, which includes emergency and non-emergency contact information for mental health resources.

The navigation button moves you through the pages. You can use this at any time, but it’s best to explore the information on each page before moving ahead.

Tells you where you can ‘click’ to see more information, open a video, find an activity or tool and more.

How do I use this tool?

Climate Change Impacts Us All

Part 1:

Meeting our Eco-Emotions

Part 2:

Evidence-based Hope

Part 4:

Our Connection with Nature

Responding with ResilienceMoving Forward

Part 5:

Part 3:

Think of this path like a ‘Table of Contents’. Click on the number to go to that section.

Introduction & Instructions

Take care

We’re about to explore some impacts from climate change, global events and local challenges that may be difficult. You may want to move slowly through this part and take breaks when things feel tough.

– Britt Wray, Canadian climate anxiety researcher and author

“To feel some distress is an appropriate, even a rational, response to the global threat of climate change because there are a lot of things we care about that are in harm’s way.”

Climate Change Impacts Us All

Part 1:

Studies show that a lot of youth around the world are feeling afraid, anxious and sad about the changing climate.

How is Climate Change Impacting Us?

Climate change has impacts on our world, our communities and our wellbeing.

Deep breathing is a strategy we can use

reset and refocus

when we are opening up to our emotions.

This short, guided mindfulness exercise helps create a sense of calmness in the present moment so we can get in touch with our emotions and support our well-being.

Reset & Refocus – Deep Breathing

How is Climate Change Impacting Us?

You may have seen stories of or experienced increased temperatures, floods, storms and coastal erosion – to name a few.

We know that climate change impacts are already happening to communities all over the planet.

Let’s start by getting in touch with those emotions so we can learn how to respond to them in a healthy way.

As you watch this three-minute video, notice how you are feeling.

How is Climate Change Impacting Us?

In Nova Scotia, 2023 brought some wild weather and fatal natural disasters. This may have triggered a lot of different emotions.

The term “eco-emotions” is used to describe the wide range of feelings we have when we think about climate change, experience climate impacts or think about environmental damage.

Next, we’re going to look at some tools we can use to identify our eco-emotions.

You may be feeling a lot of emotions. All emotions you feel are reasonable reactions. Or, you may be having a hard time describing how you’re feeling – and that’s ok.

How is Climate Change Impacting Us?

How are you feeling right now, after watching that video?

Climate Emotions wheel

One of the tools we can use to help us is called the:

Climate Mental Health Network, based on research by Panu Pihkala.

How is Climate Change Impacting Us?

Research shows that learning to identify or name our emotions can help us learn to manage them.

Overwhelmed

Panic

Powerlessness

Anxiety

Interest

Empowerment

Inspiration

Empathy

Gratitude

Hope

Anger

Sadness

Worry

Fear

Guilt

Positivity

Shame

Grief

Depression

Loss

Loneliness

Despair

Frustration

Betrayal

Then, look at the emotions listed on the outside of the wheel in that part of the circle. Do any of these words help describe what you’re feeling even more closely?

Disapointment

Outrage

Indignation

How is Climate Change Impacting Us?

Start by thinking about which of the four emotions in the middle of the ‘wheel’ are closest to what you’re feeling when you think about climate change. Click the emotion that is closest to how you are feeling.

A study from Lakehead University found that:

• Nearly half of young Canadians (age 16-25) think humanity is doomed.
• About 3 out of 4 think that the future is frightening.
• However, 71% believe that together, we can do something.

You're Not Alone

People of all ages, around the world, are feeling the weight of climate impacts and the lack of action of leaders and systems that urgently need to change. Your emotions are a normal response to a very real problem.

How is Climate Change Impacting Us?

Learn to recognize and name our emotions.

Reach out to others and gain support through community.

Look around us to find community climate leaders and real-life stories of action.

Use our emotions to guide our climate action and calls for change.

Develop healthy habits and tools to stay resilient and connected to the earth.

And yet, there is hope.

How is Climate Change Impacting Us?

We can:

I really don’t know how I feel about climate change.

I have some awareness of my feelings about climate change.

I feel confident naming and responding to my emotions.

I know how I feel about climate change, but not sure where to go from here.

I feel I have the tools to support my emotions and move forward into action.

Now that you’ve thought about your feelings towards climate change, how are you doing? Click all the apply.

How is Climate Change Impacting Us?

– Eckhart Tolle

“Rather than being your thoughts and emotions, be the awareness behind them."

Meeting our Eco-Emotions

Part 2:

Meeting ouR eco-emotions

nervous system

Our is wired to protect us. When we are highly stressed, chemicals like cortisol and epinephrine are released, which cause our bodies to react.

• Heart rate can increase.

• Our breathing can change.

• Even our digestive system is affected.

This helps us if we are facing a dangerous situation, like a tiger on our doorstep.

The Mental Health Continuum is even used by first responders, mental health professionals and teachers to help them understand how they are doing.

burnt out.

Meeting ouR eco-emotions

Mental Health Continuum

A is a tool that can help you see how stressors – like difficult climate news – might bring you from feeling calm and collected to upset or

Now What?

Now What?

- Ask for help, a guidance counselor or mental health professional- Focus on the short-term: the next day or few days- Focus on taking care of yourself and being kind to yourself

- Let your support system know you are not feeling ok- Remember you are not a burden for struggling- Focus on meeting your needs and practicing self-care

- Recognize you're feeling off - Add some coping strategies - Use deep breathing to remain calm in tough moments- Connect with your support system

- Notice the good- Help others- Keep up healthy habits- Don’t feel guilty if you are feeling good

Now What?

Now What?

Now What?

Now What?

- Loss of function - Panic attacks- Thoughts of self-harm- Easily aggressive- Inability to focus- Feeling numb, lost or out of control

- Exhaustion- Difficulty concentrating- Restless, disturbed sleep- Fatigue, aches and pains-Avoiding interaction with friends and family

- Mood fluctuations - Easily overwhelmed or irritated- Trouble sleeping or eating - Low energy and headaches

- Calm and steady -Able to focus -Can communicate well-Normal sleep patterns and appetite

Thriving

Surviving

Struggling

In Crisis

“I can’t survive this.”

“I can’t keep this up.”

"Something isn't right."

“I got this."

Meeting ouR eco-emotions

Mental Health Continuum

Click where you are on the to check in on your own mental health.

Thriving

Surviving

Struggling

In Crisis

Meeting ouR eco-emotions

When we are moving to the right on the Mental Health Continuum our nervous system is activated. The danger of climate change is real – but it’s not sustainable to be in a high stress mode for long periods of time. We need to learn how to cope with this stress and take care of ourselves if we want to be able to respond and take action.

Notice our Five Senses

Focusing on our five senses can help ground us when we’re feeling big feelings. Try this short, guided “Five senses” exercise.

Get outdoors

Rest and relax

Get moving

Listen to music

Get moving

Stay Hydrated

Rest and relax

Connect

Take a break from your phone

Connect

Slow down

Get outdoors and enjoy the sun

Take a tech break

Listen to good music

Put it on and dance…or don’t dance. Enjoy music that makes you happy.

Exercise has been proven to reduce anxiety, depression and improve sleep. Move your body in a way that feels good for you!

Remember to drink water regularly. Dehydration can increase stress.

Sleep and regular breaks can help with stress levels in our body and mind.

Slow down

Talk with others. We are rarely feeling something alone. Others may feel the same way too. Be brave and ask for help.

Too much screen time can lead to poor sleep cycles. Try setting a daily use timer on your phone – how much do you think you use?

Notice when your days and weeks and feeling rushed and take time to pause and do simple and fun things

Stay hydrated

Sunshine and its powerful ability to provide us with vitamin D is great for lowering stress.

Notice our Five Senses

Meeting ouR eco-emotions

These practical exercises and tools can support our nervous system to move from ‘fight, flight, freeze, and fawn’ to ‘rest and digest’.

One of the most effective and simple ways to support our nervous system is through

mindful breathing

This 8-minute meditation can be done inside or outdoors in a safe space. Find a place where you can focus that feels comfortable to you and press play.

This can help when we are feeling overwhelmed with emotion. Practicing this regularly has been shown to reduce stress and anxiety.

Meeting ouR eco-emotions

Guided Meditation: Simple Breathing

– Alice Walker

“Nature is the greatest place to heal and recharge.”

Our Connection with Nature

Part 3:

Take a moment to write down something you are grateful for in your journal.

Take a look at one of the many beautiful places we have in our own backyard of Nova Scotia.

Our Connection with Nature

Is there a special place that you feel connected to?

Research shows that spending time outside can have a positive effect on our mental health.

Our Connection with Nature

Time spent in nature can trigger many positive emotions including joy, creativity and calmness. It can even help us focus and concentrate more! Special places can also hold special memories or be sacred – they keep us connected to the Earth.

Our Connection with Nature

Let’s connect with where we are, right now.

This seven-minute guided mindfulness meditation is meant to be done outdoors, in a comfortable and safe space, free of too many distractions. A local park, trail or even a backyard is great. Earbuds or headphones might be helpful.

Explore Your Senses Meditation

Our Connection with Nature

Netukulimk is a way of being in the world that asks us to take what we need for ourselves and our communities – and leave enough for others, even those 7 generations in the future.

Netukulimk

Here in Mi’kma’ki, the Mi’kmaq people have teachings to help guide our relationship with nature in a good way.

The health of the natural world and our own health are tied together.

Our Connection with Nature

This means that we are in relationship with the earth and with one another, and that we have a responsibility to show respect in all relationships. Nature gives to us, and we can give back to nature – that is called reciprocity.

Netukulimk invites us to see that all things are connected.

Relationship

How do I give back to nature?

How do I take responsibility and care of nature?

How do I show my respect to nature?

What kind of connection or relationship do I have with nature?

Click on the 4 R’s below. Find a comfortable place outside and use questions below to spark some writing in your journal.

Our Connection with Nature

Reciprocity

Responsibility

Respect

Let’s take a look at the “4R’s” of Netukulimk.

R's:

– Elin Kelsey

“Hope is the solution when giving up seems like the only choice.”

Evidence-Based Hope

Part 4:

Between 1990 and May 2023, the percentage of protected land on Earth increased from 7.7% to 17.1% and a new global agreement called the ‘High Seas Treaty’ will help work towards protecting 30% of the world’s oceans by 2030.

Cycling networks and public transportation options in cities around the world are growing, along with increased adoption of electric vehicles.

For example, the International Renewable Energy Agency (IRENA) estimates that 90% of the world's electricity can come from renewable energy (such as wind and solar) by 2050.

The answer is: we actually do.

So... why don’t we hear more about that?

Data shows that globally we are:

Protecting more of our environment

transitioning to low carbon transportation options

making a huge shift to renewable energies

Evidence-based hope

All around the world, people are working hard on solutions to climate change – and making real progress.

Research has found that negative thoughts are felt more intensely than positive ones.

This can lead to ‘all or nothing’ thinking, making us feel that all is doomed – even when there is a lot of evidence of good news happening around us.

This is called a: Negativity Bias.

Our brains are wired to focus on negative news, even when positive news is being shown at the same time.

Evidence-Based Hope

Try ‘reverse doom scrolling’ by finding and sharing good news stories.

Doom scrolling too much?

Take some time each week to find real-world positive climate solutions and stories.

We can be more mindful about our thoughts by using tools like mindfulness practices.

• Pay attention to the positive.

Evidence-Based Hope

• Notice when we are focusing on the negative.

So, how can we train our brains to see the full picture?

Try out this mindfulness in nature exercise

reset and refocus

that helps you connect to the present moment.

Best done outdoors, this activity uses your sense of sight to focus your attention and notice nature’s calmness.

Reset & Refocus – Mindfulness in Nature

Nova Scotia. The council offers grants, hosts summits and events and helps create local action.

Stella Bowles

Stella Bowles was 11 years old when she learned that household septic waste (poop) was going directly into the LaHave River near her home. Gross! Stella connected with local environmental groups, completed water testing and began to speak out. Six years later, there is no more septic waste flowing into the LaHave River thanks to her advocacy calling for action.

Nova Scotia Youth Climate Council

In 2023, the first Nova Scotia Youth Climate Council was established. This platform allows young Nova Scotians to voice their concerns and ideas around climate change challenges and opportunities directly to the government of

community and lead to positive environmental action.

They are a great example of how connecting with others can create

Hope Blooms

Youth in Halifax started a community garden to bring people together and to grow food to tackle food insecurity.

Asitu’lɨsk

The Wentzell family settled in Sin So’sepe’katik/ Bridgwater and cared for the land for 150 years practicing sustainable forestry and agriculture.Over the past 30 years the Drescher family took over with the dream of returning it to the Mi’kmaq. It was transferred to the Ulnooweg Education Centre and will become a place of learning, healing and gathering.

formally known as Windhorse Farm

Nova Scotia Youth Climate Council

Hope Blooms

Stella Bowles

Asitu’lɨsk

Evidence-Based Hope

Ready for some local climate action success stories?

Here are just four of the many real-world examples of young people raising their voices, coming together, and making positive impacts.

Here is a great time for a pause and to

After this meditation, pull out your journal for some reflection time.

Our Connection with Nature

reconnect with our bodies.

This 10 minute meditation helps us identify where we might be holding tension or feeling stress physically. It can be done indoors or outdoors, wherever feels best for you.

Calm Your Body

Taking care of our emotions and wellbeing is an important part of taking care of one another and the earth.

- Margaret Mead

“Never doubt that a small group of thoughtful committed individuals can change the world. In fact, it's the only thing that ever has."

Building resilience

Part 5:

ourselves as we design our own climate solutions.

Let’s take Dr. Wray’s advice and focus on

— Dr. Britt Wray

…What are the things that get you out of bed in the morning, that bring you joy?”

What are the special talents that you have?

What are your skills?

Building resilience

Canadian author and researcher Dr. Britt Wray encourages us all to think about our talents, skills, motivation and joys when looking for climate solutions.

“What are you good at?

This helps us see how we can each respond to climate change in our own unique ways.

Your climate action!

What are you good at?

What brings you Joy?

What work needs doing?

When we put these three things together, we can discover what overlaps between them.

Building resilience

The Climate Action Venn Diagram by Dr. Ayana E. Johnson helps us think about what brings us joy, what we are good at and what in the world needs our help.

10:00

Building resilience

Draw three circles and write some notes or ideas in each part of the circle.

Take 10 minutes to create your own Venn Diagram in your journal.

What does the middle of your Venn diagram – your climate actions – look like?

Building resilience

When we’ve found our own personal actions, it’s important to think about how we can do them in a healthy way. We can explore how achievable change meaningfully addresses big challenges, knowing all the weight of the world should not fall on our own shoulders. And we can accept that it’s sometimes necessary to pause from climate change work and support our wellbeing.

Building resilience

will my personal action really have an impact?

“Systemic change” is about looking at the root causes of climate change and reshaping the entire system (government policies, social systems, power structures, etc.) so that it creates lasting change and works better for everyone.

The answer is yes.

Although entire systems absolutely need to change to address the climate crisis on a big scale, every personal action truly makes a difference.

What do you think are some “high impact “climate actions that you can do?

You might ask –

That means making trips to the farmers market to pick up vegetables for dinner is climate action. Want to boost your impact? Take public transit or carpool to get there!

Eating a plant-rich diet is a personal action that has the biggest impact on reducing greenhouse gases!

Building resilience

Which of the following actions do you think has the highest impact?

Although still super important, recycled paper is a low-impact action to reduce greenhouse gases.

Reducing our food waste is the second most impactful personal action you can take!

Project Drawdown has a great list of high impact climate actions that everyone can participate in.

Plant-rich diet

Paper recycling

reducing food waste

- S. Kelley Harrell

“We don’t heal in isolation, but in community.”

grow your community.

Sometimes we forget how important community and connection are. Social media and overwhelming eco-emotions can often leave us feeling lonely.

Building resilience

You're not meant to do this alone —

environmental or social justice organizations

Scouts and Girl Guides

4H Clubs

Your school’s Green Team or Eco-Club

Try out your local:

Wondering about what you may need for a strong community?

Does the group support diverse ages, people and opinions (where no generation is pressured over another to take more action)?

Can the group support and comfort one another?

Is it a place where people can feel safe to share experiences and emotions?

Then ask yourself:

First, start thinking about what is important to you and your wellbeing.

Building Our Resilience: You Don’t Need to Look Far

Building resilience

We’ve focused a lot on connection. It’s important to connect with one another and start conversations about our interests and concerns. Did you know that ‘climate conversation circles’ are being hosted in communities around the world? These are spaces for people of all ages to come to connect and share their feelings and emotions about climate change.

Close

Active Listening

Ask

Reflect

Thank them and show respect. This can encourage future conversations.

Ask if you can share something you’ve learned or are concerned about.

Tell

Making sure you understand by repeating what they said back.

Use eye contact, letting the other person finish talking before replying.

Inquire about someone else’s perspective or experience.

Want to know how to have impactful conversations? Try:

How to Start a Climate Conversation

Meaningful climate conversations aren’t that different than ones about the best musical artist or a superior ice cream flavour.

Any conversation is better than no conversation. Begin by saying hello.

After a climate conversation, jot down some notes on what happened, what similarities or differences there were, and what new knowledge was gained?

Are there any groups in our community that are working to protect the environment?

What people, plants and animals, or places are already being impacted?

Use questions like:

How are you feeling about changes in weather and climate change?

How to Start a Climate Conversation

Try starting a climate conversation within your school or community.

Equity-seeking and deserving groups or communities are people that are impacted by systemic barriers and lack of access. Communities that have not received equal opportunities due to identity, race, gender, ability or sexuality.

Some groups of people are more impacted by crises such as housing shortages, food insecurity, extreme weather and more. Climate change is magnifying these issues and making people even more vulnerable.

Building Resilience Together

Solutions to climate change need to be equity focused.

Many people have been and continue to be left out of conversations, policies and support. Does everyone in your community have equitable access or opportunities to be supported, represented, and treated well?

Building Resilience Together

Can you think of a project or community group in your area that supports equity-deserving groups?

Building Resilience

Now is a great time to return to a nearby place in nature to

• What is your hope for your community?
• What do you want your own future to look like?
• How are you going to take care of yourself and your mental health?

reflect on how you’re feeling.

Take five minutes to answer these questions:

the connection between your wellbeing and climate change solutions

the connection between you and nature

the connection between you and your emotions

You’ve done a lot of great work here.

As you moved through this experience, you took time to build:

Before you go: The path forward

You can select more than once answer.

How are you feeling?

Overwhelmed

Panic

Powerlessness

Anxiety

Interest

Empowerment

Inspiration

Empathy

Gratitude

Hope

Anger

Sadness

Worry

Fear

Guilt

Positivity

Shame

Grief

Depression

Loss

Loneliness

Despair

I really don’t know how I feel about climate change.

Frustration

Betrayal

I have some awareness of my feelings about climate change.

Disapointment

Outrage

Indignation

I feel confident naming and responding to my emotions.

Remember the Climate Emotions Wheel? Time to check back in.

I know how I feel about climate change, but not sure where to go from here.

I feel I have the tools to support my emotions and move forward into action.

Thank you for taking part in this experience.

Gratitude for you

We hope that you continue to give yourself time for self-care, mindfulness and staying connected with nature. If you feel this tool was helpful, share far and wide with your friends and family.

Crisis Contacts

Programs and Tools

Activities & Resources

- Mark Amend

“Be strong enough to stand alone, smart enough to know when you need help, and brave enough to ask for it.”

Exploring our emotions can be very difficult, and it’s ok to ask for help. Below are emergency and non-emergency phone numbers, positive mental health programs and services.

Wellness page

This work is supported by the Department of Education and Early Childhood Development.

Unicef Climate Change and Environment

Wild Geese Poem

George the Poet, The Natural World Poem:

Unicef Voices of Youth climate anxiety blog

The Happy Broadcast

CMHA – Understanding and Finding Help for Stress

Mental Health and Climate Change Alliance

In her book, Generation Dread: Finding Purpose in an Age of Climate Crisis, Dr. Britt Wray (Canadian author and researcher) writes that our emotional responses to climate change are a sign of our humanity.

who already experience systemic inequality.

These impacts are often greatest in communities who have added the least to the greenhouse gases that cause climate change and

Hear Elder Dr. Albert Marshall speak about Netukulimk.

Clean Foundation brings specialized teams together to work on complex problems, delivering many climate action and capacity building projects and initiatives around Nova Scotia, PEI and the Atlantic region.

Cleanfoundation.ca

Real change comes from all generations of age working together and listening to one another. Climate action is not to be left to the youth alone, but to be shared by everyone with creative solutions.

If you can’t go outside right now, bring the outside in! Listening to nature ‘soundscapes’ can reduce stress and promote a sense of wellbeing and calm.

The Canadian Mental Health Association of Nova Scotia supports the resilience, recovery and wellbeing of people living with mental illness and those experiencing mental health challenges across the province. CMHA NS recognizes how climate changes cause emotional hardship and has provided guidance and resources to support the creation of this tool.

cmha.ca

There is no one way to respond to the climate crisis.

Our personal actions can look very different based on our unique skills and interests.

Crisis Contacts

Pflag

• 2SLGBTQIA+ Peer Support 
• 1-888-530-6777
• pflagcanada.ca

Trans LifeLine 

• 2SLGBTQIA+ Peer Support 
• 1-877-330-6366 
• translifeline.org 

Mental Health Mobile Crisis Team 

• 1-902-429-8167 
• ementalhealth.ca 

Provincial Mental Health Crisis Line 

• 1-888-429-8167 
• novascotia.ca/mental-health-and-wellbeing 

Talk Suicide Canada 

• 1-833-454-4566 or text 45645 
• talksuicide.ca 

Kids Help Phone 

• 1-800-668-6868 or text 686868 
• kidshelpphone.ca 

Programs and tools

5,4,3,2,1 Noticing

Deep Breathing

Mindfulness in Nature

Mindfulness Exercises

Less Screen, More Green: This Nova Scotian program offers less stress, a healthier screentime/screentime balance, and true connections – with ourselves, each other and the natural world.

Anxiety Canada: A non-profit organization that supports anxiety through an app, podcast, courses, programs, and helpful online resources.

BounceBack: A free, guided self-help program that supports adults and youth 15+ in learning how to manage low mood, mild to moderate depression, anxiety, stress or worry.