Do You Suffer from Eco-Anxiety?

 

Are you experiencing eco-anxiety?   

Eco-anxiety (short for ecological anxiety and also known as eco-distress or climate-anxiety) has been defined as "a chronic fear of environmental doom". Studies have been done on ecological anxiety since 2007, and various definitions remain in use.  Another widely cited definition is: "the generalized sense that the ecological foundations of existence are in the process of collapse."

Below you will find a questionnaire to help you determine the severity of your eco-anxiety and burnout.  

Instructions: Please rate each of the following items on a scale of 1 to 5, with 1 being "strongly disagree" and 5 being "strongly agree."

Eco-Anxiety

1. I am worried about the future of the planet.

2. I feel anxious about the effects of climate change.

3. I feel guilty about my own impact on the environment.

4. I feel overwhelmed by the environmental crisis.

5. I have trouble sleeping because of my worries about the environment.

6. I have difficulty concentrating on my work or studies because of my worries about the environment.

7. I avoid thinking about the environment because it makes me too anxious.

8. I feel like I can't do anything to make a difference.

9. I feel that my livelihood or way of living will be severely threatened by climate change.

10. I feel hopeless that anything can be done about the future of the planet.

Burnout

    11.  I feel emotionally exhausted.

    12.  I feel physically drained.

    13.  I feel like I'm running on empty.

    14.  I have difficulty concentrating.

    15.  I feel detached from my work or studies.

    16.  I feel cynical about my work or studies.

    17.  I have difficulty making decisions.

    18.  I feel irritable and impatient.

    19.  I have difficulty sleeping.

    20.  I am overwhelmed by the images and stories on social media and the news.  

Scoring:

To score the eco-anxiety section, add up your responses to all 10 items. A higher score indicates higher levels of eco-anxiety.

To score the burnout section, add up your responses to all 10 items. A higher score indicates higher levels of burnout.

Interpretation:

A score of 3 or higher on any individual item in either section may indicate that the individual is experiencing eco-anxiety and/or burnout. A score of 30 or higher on the eco-anxiety section or 39 or higher on the burnout section indicates that the individual is experiencing significant levels of eco-anxiety and/or burnout.

Additional Questions

These additional questions will give you a better understanding of your individual  experience of eco-anxiety and burnout, such as:

• What are your biggest concerns about the environment?

• How does your eco-anxiety or burnout affect your daily life?

• What coping strategies do you use to manage your eco-anxiety or burnout?

• What would be helpful to you in addressing your eco-anxiety or burnout?

Talking with a trained mental health practitioner can be helpful.  With their help, you can use this information to develop a treatment plan to help manage your eco-anxiety and burnout and improve your overall well-being.  More specifically, working on developing your resilience, your recovery skills and strengthening your mental core may be advisable.

For more information about resilience and recovery skills, and your mental core, enroll in our online course:  "Strengthening Your Mental Core."

NOTE: This article was AI-assisted.

Your Flow State Questionnaire

 

I am often asked the question "How do I know if I need help with mental conditioning and coaching?" The following questionnaire may help to determine current your mental fitness or how well you establish "flow state conditions."

Here's a 15-item yes or no questionnaire to assess your mental fitness and your current ability to create a flow state:

1. Do you often find it easy to concentrate on the task at hand?

2. Are you able to maintain a sense of calm and focus even in stressful situations?

3. Do you feel a sense of enjoyment and fulfillment while engaging in challenging activities?

4. Are you able to block out distractions and maintain sustained attention?

5. Do you feel a strong sense of confidence in your abilities to overcome obstacles?

6. Are you able to quickly adapt and adjust to unexpected changes in your environment?

7. Do you frequently lose track of time while engaged in a task you enjoy?

8. Do you often experience a sense of effortless and automatic movement in your activities?

9. Do you have a clear sense of goals and purpose in your daily life?

10. Are you able to fully immerse yourself in activities, feeling completely absorbed in the present moment?

11. Do you feel a strong sense of control over your thoughts and emotions?

12. Are you able to find a balance between challenge and skill in your activities?

13. Do you often experience a deep sense of satisfaction and accomplishment after completing a task?

14. Do you feel a sense of clarity and mental clarity during your daily activities?

15. Do you find yourself naturally and effortlessly entering a state of flow in various areas of your life?

Scoring:

- Give yourself one point for each "Yes" answer.

- A higher score indicates a greater likelihood of being mentally fit and entering a flow state.

Note that this questionnaire is not a scientifically validated assessment tool but can serve as a rough guide to self-reflect on mental fitness and the potential for experiencing flow. For a more accurate assessment, it's recommended to consult a qualified mental health professional or use validated assessment tools specifically designed for this purpose.

To learn more about mental conditioning, enroll in our new online, self-paced course: "Strengthening Your Mental Core."

NOTE: This questionnaire was developed with the assistance of AI.

"I'm So Over It"

I hear this all the time.  You probably hear it all the time, too.  You probably have even said it yourself sometimes; at least in your head.  "I'm So Over It."

Zoom.  So over it.  Coronavirus.  So over it.  Social Unrest.  So over it.  Working from home.  So over it.  Wildfires.  So over it.  Hurricanes. So over it.  Debates. So over it.  Voter Suppression.  So over it. 

We have hit the wall.   We are physically, mentally, and emotionally exhausted.  We are so sick and tired of being sick and tired.  We are irritable, frustrated, and scared.  For many, depression and anxiety are in there somewhere, too.  

In sports, hitting the wall refers to depleting your stored glycogen and the feelings of fatigue and negativity that typically come with it.   Some athletes refer to it as bonking.  

In marathon running, it comes at the 20 mile mark, more or less.  Yet, 6.2 miles remain.   If you've hit the wall, finishing no longer seems doable.  

Oh, by the way, Donald Trump is clearly suffering from it.  He threw another fit during his taped 60 Minutes interview with Leslie Stahl.  He seems to hit the wall regularly.  

Unfortunately, this is only the 20-mile mark for the election, we still have 2 weeks to go.  We are at the 20-mile marker of 2020 as well.  But, remember that we are dealing with what could be a series of marathons.  We have many more milestones to reach.  

So, is there anything to do to prepare for hitting the wall?  Is there anything to do once you hit the wall? 

How to Prepare for Hitting the Wall

1.  This first preparation technique is referred to as “if-then planning” ― for example, if you hit the wall, you can use a visualization technique to imagine yourself getting through it.   What will it look like on the other side?   Visualize the answer to the question.  

2.  Break your "marathon" into smaller subtasks or shorter milestones.  Identify the next marker or landmark, go to that marker and take a break.  Reset, regroup, reboot.  Then do it again.  

Take it one task, and then, one day at a time.  

3.  Be aware of your internal state.  Slow your breathing down.  Notice your breath.  Inhale deeply and then completely empty your lungs, then let them fill completely.  Do it several times.  It's another way to reboot.

5.  Distract yourself by externally accepting what is.  Allow and embrace whatever the discomfort is, rather than blocking it.  Go with it, rather than fight it.  

6.  Remember your last experience with extreme adversity.  Inventory all that it took to get you through that adversity.  What did you learn?  What do you need to repeat from that experience?  

7. Forget perfection.  In these times, there is no room for perfection.  If you are going to be "so over it," be so over perfection.    

If you then find yourself coming up against more mental roadblocks, here are a few more techniques to try.

1. Make a motivational or relaxing music playlist. Distracting yourself with some great tunes can help you make it to the finish line.

2. Try the buddy system. A partner (remember we are all in this situation) can keep you (and your buddy) focused and supported.

3.  Try “attention narrowing.” Runners who focus their eyes on an object in the distance get there faster. Focusing on an object on the horizon can make the distance feel shorter.

Remember, you can't get there without getting through today.   Finishing this marathon requires just getting to the next landmark, then the next.  That is all that matters right now.  .  

The Team Virus: Have You Caught It?

How quickly can a coach lose his influence on the team?   When teams lose, we tend to blame the coach.   Is it fair?

Yes and no.  Peer pressure can destroy a team.   Team culture will dictate the outcome.  Culture and work ethic are viral. When you have individual players that negatively influence the team, you lose the team.  Do you have a team virus?

As a coach, you want your players to talk, to communicate, to give each other information and feedback about the situation at hand. However, you don't want players to "throw each other under the bus" during the game.  

For example, watch out for players who call out, blame and berate other players during the game. When things go wrong, do you have a player who will yell at other players for mistakes, blown assignments, bad passes, lack of hustle, etc.?   Often if a player is yelling at his/her teammates, they have lost focus on their own responsibilities, even for a split second.  If he/she yells at a teammate, after the fact, you now have two unfocused players (maybe more, if the other players hear it and start to worry about their mistakes and whether they will be blamed and ridiculed, too).

The other team will pick up on this and will smell blood.  They are more likely to go on the attack and take advantage of this negative dynamic.  

Watch for body language and non-verbal behavior in your players for evidence of the team virus.

A missed assignment, a mistake, or a blown coverage is for the coach to address and correct. Make sure your team understands this. If a teammate gets involved in the coaching (especially during play), that may not be what you want.  In fact, if you are a player in the game, on the court, in the field, you want to quickly forget the mistake and move on.  Instructions are better given before play, not after a play when players can do nothing about it anyway.

Coaches should coach and players should play.  Don't give your opponent the advantage by letting your players coach themselves and negatively affect team cohesion.

Don't let negativity and player influence go viral.  Don't let your season get away from you due to a team virus.  

Handling Success as Important as Handling Failure

Over the weekend, several NFL television commentators discussed the issue of parity in the league.  As a result of a topsy turvy first 3 weeks of the 2013 season, these experts felt that many teams, coaches and players were not preparing themselves adequately from week to week.  The number of upsets by underdogs was considered as evidence of a lack of focus on the part of the favorites, not just the parity between teams. Their take on it was that many teams were having a difficult time dealing with early season success. Complacency and arrogance were likely to derail the most talented teams. according to the commentators. Early season success was followed by thoughts that all these teams had to do was show up against weaker opponents to take home the win.  It was pointed out that every NFL team can be beaten by every other NFL team on any given Sunday. Taking a team lightly is risky for any team at this point in the season.  

It is easy to see how early season losses can be demoralizing or, perhaps, help re-orient a team; however, on the surface, it is more difficult to see how winning can derail or stop momentum and distract a team as well.

My experience is that many elite athletes and teams have as much or more difficulty bouncing back from a win as they do bouncing back from a defeat.  Both wins and losses are risky in that they each require athletes to refocus equally after a game or any competition, regardless of the outcome.

Some athletes are more likely to understand that they can learn more from a loss than any win than others. Too often, complacency can occur when players feel post-game satisfaction but do not feel motivated to seek to improve on a win.  A defeat is often able to get our attention much more effectively than winning is able to do.  However, it is important to learn from success as well as failure.

Emotional resilience (which I have written about a great deal in recent blog posts) is typically associated with the adversity of defeat.  For mental conditioning to be optimally effective, we must consider true emotional resilience to also include how to deal with success.  How to sustain focus in the wake or success is more difficult that we typically think.  Complacency after a win is as commonplace as demoralization after a loss.  

Next time you feel the exhilaration of success; celebrate, enjoy, relax, and then, get back to work, analyze, debrief, learn and focus on the next challenge.

Evan Lysacek Wins Olympic Gold With Pre-Skate Routine

"When I'm getting ready in my room, I drink the same thing, I light the same good-luck candle I have — it's a brand from England called Cire Trudon — I listen to the same playlist, with songs from Jay-Z to the Virgins or the Killers, happy music that will keep my emotions even and not get my heart wildly pumping. I'm engaging all my senses, telling my body, 'Okay, it's time to go to that place.' When I get to the rink, I go through pretty much the same warm-up off the ice every time, so my body is continuing to get into that super-focused mentality. About twenty minutes before I go on, I put my suit and my skates on — that's my alone time — and I talk to myself. Self-talk is very important to me," he says. "I try to conjure really difficult days, days when I was sick or jet-lagged and felt horrible, and then think, If I can get through that, I can get through anything."

--Evan Lysacek, U.S. Olympic gold medal skater, who upset Russian Yevgeny Plushenko.

Lysacek is the first U.S. male gold medal winner in skating since 1988. He attributes his win to a mental conditioning routine that includes self-talk, pre-skating rituals, self-hypnosis, and visualization.

Are you as prepared for your important events?

Excerpts from the New York Magazine, February 19, 2010. For more click on http://nymag.com/daily/sports/2010/02/how_evan_lycasek_got_ready_to.html


For more on Peak Performance, click on The Handbook of Peak Performance.

For mental conditioning assistance, click on Peak Performance eCoach and request access.

Lorena Ochoa: The Importance of Vision, Discipline, and Practice

Lorena Ochoa: The Importance of Vision, Discipline, and Practice

"You know, I saw myself on the 18th green lifting the trophy and it's almost something that you already believe."

--Lorena Ochoa, from Guadalajara, Mexico and the first Mexican-born player to win on the L.P.G.A. Tour, who felt that her victory at St. Andrews in 2007 was destiny.

Lorena Ochoa won her first major and became the first woman to win a pro tournament at the Old Course at St. Andrews.Her confident feeling grew stronger after she played her first practice rounds and saw how the course was a perfect fit for her imagination. She luckily drew a morning tee time on the first day and was able to play in nearly ideal weather conditions.

Ochoa opened the tournament with a six-under-par 67, leading wire to wire to record her first Grand Slam victory in the first women's pro tournament held at the home of golf. She protected the win on the final round with a 74 that gave her a 72-hole total of five-under-par 287."There were a lot of people saying that I wasn't good enough or that I couldn't win a major or when am I going to win a major," said Ochoa, the No. 1 women's player in the world. She added, "I did it, and there's no more to say. I love St. Andrews."

As of April 2008, she has won 18 times. Taking in more than $8 million since 2006, Ochoa, a 26-year-old Mexican star, has collected corporate sponsorships, such as Mexican banks and the national airline, a German automaker, a luxury Swiss watchmaker, a large golf club manufacturer based in Arizona, the country club in Guadalajara where she learned the game and still lives.

"Everything that she's done this year (2008) has been phenomenal. Just as a person, she would give you the shirt off of her back if you needed it. Just being so nice and be able to play so well and not being cocky about it, how she presents herself."She's definitely a role model to every kid, every adult, everybody out there that likes golf. So it's really great to have her out here."

-- Brittany Lincicome, LPGA competitor."

"I enjoy very much the pressure of playing in the last group. I like to be in the pressure. It is fun, something I have worked very hard for, to give myself the opportunity to win tournaments. It's been fun."--Lorena Ochoa.

Ochoa's work ethic is rapidly is becoming legendary on the tour.

"Obviously, at practice, she's phenomenal at doing it and getting it done the right way," Lincicome said.

Discipline, structure and regimentation are the hallmarks of Ochoa's approach. All the style, flair and creativity with which she brings to playing and shotmaking on the golf course is a result of her strict adherence to a training and practice regimen.A typical week between events: travel on Monday, off on Tuesday and Wednesday, practice from 10:30 a.m. to 2 p.m. Thursday through Sunday, home for lunch, then to the gym from 5 to 7 p.m.

As a result of her commitment to training and practice, Ochoa is the longest hitter on the tour so far this season, averaging 279.6 yards. Her technique has improved in other areas as well."I always want to take everybody down, I think you can do it with a smile on your face, and be nice and talking to them. You don't have to be mean or rude," said Ochoa.

Ochoa knows that you just have to practice to excel at all aspects of the game, on and off the course. That is what it means to be a peak performer.

Excerpts from the New York Times 8/6/2007 and 4/20/2008.