So she and a group of her colleagues developed a new course called Climate resiliencewhich they offered for the first time on several UC campuses last spring. The goal is to turn students’ climate concerns into collective action. Alexander enrolled in the class and became an assistant teacher.
The course features inspiring lectures from scientists and leaders in the climate movement to present a counter-narrative to the doom and gloom. Many of us live in an “information bubble” that can be devastating, Epel says. We are inundated with negative stories of record heat, hurricanes, floods and wildfires. The challenge is real, but so are the potential solutions.
And most importantly, the course teaches resilience and coping skills, including mindfulness meditation to empower students.
“There’s an arc — or a process — to bring people out of these dark inner worlds where they feel alone and separate,” Epel says.
People who feel negative and hopeless are more likely to give up or leave.
“The great Zen master Thich Nhat Hanh says the exit is inwardshe says. To overcome fear and anger, people must practice compassion not only for themselves but also for others.
“Students come in very skeptical,” he says Jyoti Mishra, neuroscientist at UC San Diego and co-director of the course. But by the end of the class, there is a shift in thinking for many, she says. Once a person feels more positive, it can be easier for them to imagine that they are part of the solution.
End-of-class surveys were very positive, and the course will be offered at 10 UC campuses next spring.
Students report increased sense of belonging and belief that they can ‘work with others’ on climate change, says Philip Goldena clinical neuroscientist at the University of California, Davis, who leads the Climate Resilience Course.
Students in the course took action: they worked in community gardens dedicated to sustainable agriculture, a waste reduction workshop and a recycling project focused on clothing. Now starts Jada Alexander who graduated initiative which integrates surfing with environmental care.
Alexander knows the solutions are complicated and she still fears for the planet, but “I think the class increased my ability to be part of the solution,” she says.
Epel says the techniques and exercises taught in the class are “universal skills” that can help people manage stress from all kinds of situations. If you want to give it a try, here are some strategies adapted from the course.
1. Slow down with moments of calm
If you want to stay engaged with the world’s problems, you have to start with your own well-being.
When you pause to be present and let go of worries, it’s a chance for a quick reset.
In everyday life, you can look for prompts or create new rituals to help you slow down. For example, if the bell of a church, town hall or campus is ringing, you can use this as a moment to pause. Or you can set a reminder on your phone to take breaks during the day.
“There are all kinds of cues and signals that can remind us to stop and take a breath,” Diana Hill says clinical psychologist who teaches the course at UC Santa Barbara. When we focus on breathing, we can activate the parasympathetic nervous system – so our body feels more relaxed.
If you want to try a longer self-service break, here is a meditation in nature used in the course by meditation teacher Mark Coleman.
2. Just like me: Stare into a stranger’s eyes
In class, people are asked to choose a partner, usually someone they don’t know. They are then asked to look into each other’s eyes as they are led through a guided meditation. “This can be uncomfortable,” says Hill, so it’s a good idea to close your eyes.
You can use this recording by Jack Kornfield as guide.
“This man was once a little child just like me. This person has had happy moments, just like me,” he begins.
The exercise aims to help people see how much they have in common with each person, even strangers or people who see the world differently.
“This person was hurt, just like me. This person has experienced physical pain, just like me. This person wants to be loved, just like me.”
The meditation ends by asking you to imagine your partner’s happy moments and send them the following message: “I know you want to be happy, just like me.”
This practice of seeing ordinary humanity is quite powerful, Hill says.
You can also use Just like me practice with someone you have a difficult relationship with. Even if they are not sitting across from you, you can imagine yourself looking at them.
3. Honoring the pain of others: It’s okay to cry
“To be an activist for any cause, we have to work together, and that starts with expressing our grief,” Eppel says. The course adapts a practice by Joanna Macey and Molly Brown called Honoring our painwhich takes about 15 minutes.
Find a friend to try this with. Take turns voicing your concerns. Begin with this prompt: “What worries me most about the world and society today is…” While one speaks, the other listens.
People think that no one wants to hear any thoughts of gloom or sorrow, Epel says. “But we need to talk about it. We have to process these very heavy emotions of grief.’
And here’s an important takeaway: listening is a gift. “The quality with which we truly listen and offer our attention to others is an act of compassion,” Goldin says.
During these conversations, “you begin to feel a sense of trust in experiencing your own emotions, sitting with your own emotions and the emotions of others,” he says.
If you do this repeatedly, you really start to understand what it is possible to trust and be with another person. “It’s very powerful,” says Goldin.
4. Joy spreads and so does murmuring
Partners again! This takes about 10 minutes, with each person speaking about half of the time. You can complain in two minutes. This can be a stream of consciousness session – anything that’s bothering you, anything that’s wrong!
Notice how it feels to let it all out. Now it’s time to flip the script.
For the next two minutes, talk about things that bring you joy. What brings you happiness today? What are you thankful for right now? A recent study found that people who were taught to practice gratitude had better mental health and fewer symptoms of anxiety and depression.
“I remember that exercise very clearly,” Alexander says. When people complain, negative energy spreads very quickly. Then there was a distinct change as they moved to gratitude. “People were laughing, people were smiling, and it created such a vibrant energy in the whole room,” she says.
5. Write a love letter to the Earth
Take a short walk outside—five or 10 minutes should be enough—or just sit quietly in a favorite outdoor spot. Think of it as a little nature retreat to connect with the natural world. When you feel calm, you can start to jot down some thoughts and compose a letter. Here are some potential prompt questions borrowed from the class.
What is your background in nature? Have you experienced love?
Epel says that allowing yourself to feel love and gratitude for the Earth can trigger strong emotions, so relax and get into the stillness. You can check out the Vietnamese Buddhist monk Thich Nhat Hanh’s Love Letters to Earth to help you get started.
6. A letter to your future self
Writing a letter to your future self is “perspective-taking” practice, says Hill. It’s a way to step back from your current struggles or stressors and shift your focus to all of your potential possibilities.
Start by imagining yourself at some date in the future, be it a year from now or even 20 years from now. What do you hope for yourself? Where do you want to be What obstacles have you overcome?
Perhaps you can see a future where the climate crisis is solved, where you work with others on solutions to specific problems. Once you have such a future in mind, you can start thinking about some specific goals—and steps to take—to get there. “It can be quite motivating,” says Hill.
Another option is to write a letter to your future self about what will happen if you don’t commit to helping solve the problem. “If you realize the pain or discomfort of what might happen if you do nothing, that can also be a motivating force,” says Hill.
