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When the subject of climate change is a catastrophe in itself, it becomes incredibly easy to catastrophize the fate of the planet. Alarming news headlines, the increased frequency of natural disasters, and politicians’ failure to promote genuine solutions may lead some to believe in an inevitable future in which extreme temperatures and weather events are constant and currently populated parts of the globe are uninhabitable. It’s important not to turn a blind eye to the effects of climate change, but to view these events realistically rather than project future probabilities as fact.

When we catastrophize — or think of the worst-case outcome — our body internalizes our stressful thoughts, whether they’re based in reality or not, says Thomas Doherty, a licensed psychologist who specializes in environmental approaches to mental health. “That creates a positive feedback loop of more stress, more catastrophizing, which then inhibits my performance,” he says, “which, of course, makes me less and less empowered. We have to be careful about that. Realistic thinking about a catastrophe is a different thing. We have to build our capacity to think about catastrophes.”

To help you walk this line between staying in touch with reality and not succumbing to despair, climate-aware therapists offer their advice, from accepting nuance to finding strength in community.

Accept reality — and the feelings that come with it

Climate catastrophizing often begins when thinking about a very real event, be it a flood halfway around the world or threats to wildlife in your town. These are valid concerns that bring about reasonable emotions, Doherty says.

Instead of getting caught up in what could happen in the future, face the grief, the anger, or the frustration of what has already occurred, says Maia Kiley, a licensed marriage and family therapist who provides climate-aware therapy. Acknowledge the effects of climate change you’ve already witnessed — maybe it was a drought that impacted your town. Let yourself experience whatever emotions surface. However, don’t let the sadness overcome you or deny your feelings. Use it as motivation to contribute to changing the future. “It’s important for people to face a certain amount of reality,” Kiley says, “and then also to see that the story is still being written and they do have power.”

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