So, he and a group of colleagues developed a new course, called Climate Sustainability, which they offered for the first time on multiple UC campuses last spring. The goal is to turn students’ climate concerns into collective action. Alexander signed up for the class and became a teaching assistant.
This course offers inspiring speeches from scientists and leaders of the climate movement to present a counter-history of doom and gloom. Many of us live in an “information bubble” that can be very damaging, says Epel. We are bombarded with bad news about 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 lead people out of these dark inner worlds where they feel isolated and separate,” Epel said.
People who feel negative and hopeless are more likely to break up or leave.
“The great master of Zen, Thich Nhat Hanh, says that the way out is in,” he said. In order to overcome fear and anger, people need to show compassion, not only to themselves but also to others.
“Students come in very skeptical,” said Jyoti Mishra, a neuroscientist at UC San Diego and the study’s director. But at the end of the class, there is a change of heart among many, he says. When a person feels positive, it can be easier for them to think about being part of the solution.
End-of-class surveys have been very positive, and the course will be offered at 10 UC campuses next spring.
Students reported an increased sense of belonging and a belief that they could “work with others” on climate change, said Philippe Goldin, a clinical neuroscientist at UC Davis who co-leads the Climate Resilience study.
Students in the course took action: They worked in community gardens dedicated to sustainable agriculture, a waste reduction workshop and a recycling program focused on goods. Jada Alexander, who has just graduated, is now embarking on a program that combines surfing and environmental stewardship.
Alexander knows the solutions are complex, and he’s still in awe of the planet, but “I think the class has increased my ability to be part of the solution,” he says.
Epel says the techniques and exercises taught in the class are “general skills” that can help people manage stress in all kinds of situations. If you want to give it a try, here are some tips from the course.
1. Slow down during quiet times
If you want to stay on top of the world’s problems, you have to start with your own well-being.
When you take a break to be present and let go of worry, it’s an opportunity for a quick reset.
In everyday life, you can look for information or create new rituals to help you slow down. For example, if there is a church, town hall or campus bell ringing, you can use that as a moment to pause. Or you can set a reminder on your phone to pause throughout the day.
“There are a variety of signs and symptoms that can remind us to stop and take a breath,” says Diana Hill, a 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 pausing for self-care, here’s a natural meditation used in a lesson from meditation teacher Mark Coleman.
2. Just like me: Stare into the eyes of a stranger
In class, people are asked to choose a partner, usually a stranger. They are then asked to make eye contact as they are led through a guided meditation. “This can be uncomfortable,” Hill said, so it’s okay to close your eyes.
You can use this recording by Jack Kornfield as a guide.
“This person was once a little child like me. This person had a good time like me,” he continued.
This project is intended to help people see how much they have in common with everyone, even strangers or people who see the world differently.
“This person is hurt like me. This person has experienced physical pain, just like me. This person wants to be loved like me.”
The meditation ends by asking you to capture your partner’s happy moments and send him this message: “I know you want to be happy, just like me.”
This tendency to recognize that common humanity is very powerful, says Hill.
You can also use the Like me hang out with someone you have a difficult relationship with. Even if they are not sitting opposite you, you can think that you are watching them.
3. Respecting the pain of others: It is okay to cry
“To be activists for any cause, we need to work together, and that starts with expressing our grief,” Epel said. The lesson was adapted from a practice by Joanna Macy and Molly Brown, called Honoring Our Pain, which lasts about 15 minutes.
Find a friend to try this with. Take turns voicing your concerns. Start with this message: “My biggest concern about the world and society today….” As one speaks, the other listens.
People think that no one wants to hear any dark or sad thoughts, Epel said. “But we have to talk about it. We need to process these very heavy feelings of grief.”
And here’s an important takeaway: Listening is a gift. “The quality with which we truly listen and give our attention to others is an act of compassion,” Goldin said.
During these conversations, “you start to have a sense of trust when you face your own feelings, you sit with your own feelings and the feelings of others,” he said.
When you do this over and over again, you begin to understand what is possible in trusting and being with another person. “It’s very powerful,” Goldin said.
4. Happiness increases, and so does complaining
Colleagues again! This takes about 10 minutes, with each person speaking about half of the time. Two minutes you get to complain. It can be a series of catch-up sessions – everything that annoys you, anything that is 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 the things that bring you joy. What brings you joy today? What are you grateful for at this time? Recent studies have found that people who are taught to practice gratitude have better mental health and fewer symptoms of anxiety and depression.
“I remember this job very well,” said Alexander. When people complain, negative energy spreads very quickly. Then there is a different change when they switch to gratitude. “People were laughing, people were smiling, and it created a great energy throughout the room,” she said.
5. Write a love letter to the Earth
Take a short walk outside – five or 10 minutes should do it – or just sit quietly in a favorite outdoor spot. Think of it as a mini nature retreat to connect with the natural world. When you feel comfortable, you can start jotting down some ideas and write a letter. Here are some quick questions borrowed from the classroom.
What has your experience been like in nature? Have you ever felt love?
Epel says that allowing yourself to feel love and gratitude for the world can evoke powerful emotions, so let yourself fall into stillness. You can check out Vietnamese Buddhist monk Thich Nhat Hanh’s love letters to the Earth to help you get started.
6. A letter to your future self
Writing a letter to your future self is a practice of “taking a vision,” says Hill. It’s a way to get away from your current struggles or pressures and focus on all the opportunities you have.
Start by imagining a certain day in the future, be it one year from now or even 20 years down the road. What are you confident about? Where do you want to be? What obstacles have you overcome?
Maybe you can see a future where the climate problem is solved, where you work with others to solve certain problems. Once you have that kind of future in mind, you can start thinking about specific goals — and steps to take — to get there. “It can be very motivating,” Hill said.
Another option is to write a letter to your future self about what happens if you don’t get involved in helping to solve the problem. “If you bring awareness to the pain or discomfort of what could happen if you did nothing, that can be a motivating force,” Hill said.
