January 2025 – I am James' mum

Agency, inherent yet fragile

Anxiety and agency are two concepts deeply entwined in our daily lives.

Our sense of agency is foundational to our mental and emotional well-being. It’s not just about taking action—it’s about choosing which action to take. Agency is about exerting influence over our environment and shaping our responses to the world around us. It’s an inherent part of being human, like sight, taste, and touch. However, like any other ability, agency can be impaired. Just as a physical impairment to one of our senses can disable us, losing agency can cause significant distress. This can result in burnout, anxiety, or even depression.

Anxiety is often that weight on our shoulders. It is a feeling of unease, worry, or fear about events that are about to happen. It might happen. Anxiety can be a natural response to stress. Sometimes, it signals that the body needs attention.

Agency, on the other hand, is our ability to make choices and exert control over our lives. It’s about taking action and feeling empowered to influence the outcome of events.

Fragile, yet inherent. When these two concepts collide, things can get complex. Anxiety can diminish our sense of agency, making us feel powerless and overwhelmed.

Reclaiming Agency: A Key to Mental Well-Being

Anxiety and burnout affect our well-being. Anxiety—particularly chronic anxiety—can significantly impact our ability to make decisions. It can also hinder us from taking meaningful action. In my own experience, I find that my sense of agency fluctuates. This is true both as an individual and as a parent/agent to my son James. It changes based on external stressors. The demands on me can feel overwhelming, and when burnout sets in, my ability to act diminishes dramatically. Click here to read my personal account of burnout.

Many neurodivergent individuals face this struggle. It is a continuous cycle of anxiety, stress, and exhaustion. This cycle ultimately leads to burnout. The resulting fatigue makes it hard to engage in self-care. It also makes it hard to rest or participate in social engagement. Over time, these unaddressed stressors can erode our sense of agency, leaving us feeling stuck and powerless.

The key to reclaiming agency is recognising our triggers. We need to allow ourselves time to recover, reflect, and reconnect. It is important to do this before we face the challenges ahead. It’s important to remember that this cycle doesn’t just apply to individuals; it affects entire communities.

The Cyclical Nature of Anxiety and Burnout

Prolonged anxiety can impair decision-making and worsen mental health, eventually leading to burnout or depression. This cycle isn’t just an individual struggle—it’s one that affects many people in the community, carers and teachers alike. The relentless pressure of unmet needs and demands can cause a profound sense of helplessness. This is especially true when it feels like there’s no time to step back and reset.

I often think of Virginia Woolf’s description of anxiety, where time feels so unbearable that survival seems impossible. These feelings aren’t new or uncommon, particularly among individuals who identify as neurodivergent. Anxiety and burnout can take a toll. They create a state where the ability to act feels paralysed. Even the smallest decisions seem monumental.

Strategies to Reclaim Agency and Overcome Anxiety

Action-based storytelling focuses on what actions we take to improve a situation. It avoids perpetuating a narrative of hopelessness. In the context of climate change, we can change the conversation. We can move away from impending doom and highlight stories of action. These can empower us to see a path forward and remind us that we can make a tangible difference.

Action-Based Storytelling and Engaging in Collective Action

Focusing on actions we’re already taking can be beneficial. This includes activism, sustainable practices, or little things like using a reusable straw when we can. These actions can help us feel that we are actively contributing to change.

Collective action helps individuals feel less isolated in their struggles and provides a sense of shared agency. This could be through online groups, social media platforms, or in-person meetups. For example, I’m learning Makaton. I am inviting others to join me. This amplifies our shared messages around inclusion. It also supports the well-being of children like my son, as well as other families.

Click here to read my summary of the Mental Elf podcast. The podcast discusses agency and action-based storytelling. It also covers anxiety and collective action from a psychological and climate-based perspective.

The Oldies and Goodies: Tried-and-Tested Techniques We Often Forget

Let Go: In times of burnout or anxiety, it’s crucial to simplify and focus on the essentials. Prioritise what really matters: nutrition, relationships, rest, and recuperation. By doing this, we create space for recovery without the weight of unnecessary demands.
Reflect: Identifying the triggers—both external and internal—that contribute to feelings of anxiety or burnout is a vital step. Taking time to reflect on your emotional and physical states can help you spot patterns and avoid further overwhelm.
Rest: Rest is not a luxury—it’s a necessity. For neurodivergent individuals, the mental and emotional toll of continuous anxiety and stress can be unsustainable. Regular rest is essential to restoring a sense of agency. You can achieve this by engaging in hobbies, spending time with loved ones, or simply taking a break.

Remembering Our Agency in a Challenging World

Our agency is at the heart of our mental and emotional well-being. It allows us to make decisions, take action, and feel empowered in an uncertain world. Anxiety, burnout, or eco-anxiety can strip us of this sense of agency. We may feel powerless in such situations.

The path to reclaiming our agency lies in recognising the importance of rest and regulation. It also involves engaging in action-based storytelling and participating in collective action. By doing so, we can ensure that we make meaningful progress. We can do this without sacrificing our mental health. Rebuilding our agency—whether individually or collectively—helps us take control of our lives and move toward a more sustainable, empowered future.

Agency, Burnout, and Action

Lately, I’ve noticed that my mind is tired. I’ve been sleeping either too little or too much. I feel happy one moment and easily agitated the next. I overthink, then become saddened and overwhelmed —all in quick succession. My energy, resilience, and motivation are low, and my perspective is clouded. I tend to underestimate my energy levels. I also overlook my ambitions. I forget that change rarely happens quickly or in a straight line. These feelings are clear signals of burnout, and as a result, I metaphorically fell over.

Burnout can affect neurodivergent individuals, neurotypical people, and those on the spectrum. It’s something caregivers and teachers experience as well. I’m grateful I was able to retreat and recover, taking a full day off duty. It was a much-needed day of respite, allowing me to reset. Now, I find myself writing again about agency and my special interests… as a reminder for the next time this happens.

The Sense of Agency

To recover it was important for me to reclaim my sense of agency. The concept of sense of agency is powerful for me. It’s something inherent to us as humans, much like our sense of sight, hearing, or touch. But when we’re in a state of burnout, our sense of agency can feel impaired. It is similar to how someone might feel helpless if they lost their sight or hearing.

Our sense of agency is shaped by many things: our personal narrative, environment, the people around us, and societal structures. It’s not fixed. It’s a dynamic force that can be reactivated. It is like a muscle that needs rest and care to function at its best. People on the neurodivergent spectrum and caregivers often face systemic challenges. These challenges can strip away their agency. This is especially true when mental health or burnout is involved. These individuals are navigating a world that doesn’t always support or understand their needs.

Resting and redirecting my mind helps, click here to read my blog post ‘Agency and Anxiety’.

Shifting the Narrative and Collective Agency

When we acknowledge the commonalities faced by those dealing with neurodiversity, caregiving, and mental health challenges, we open our minds. This understanding creates space for empathy. We also foster collaboration and action.

The history of social movements shows us how powerful collective agency can be. We are working to tackle global challenges like climate change. We also face mental health crises and systemic inequalities. We must recognise that these issues are interconnected. Our personal struggles—whether related to neurodiversity, caregiving, or burnout—reflect broader societal issues. By recognising this, we can change the narrative towards a more positive, neuroaffirming perspective.

We are all part of a larger agency—society. Our individual actions, when combined, can have a profound effect on the world around us. This understanding supports the neurodiversity movement. It empowers individuals to recognise their value and demand inclusion. This shift can create spaces for neurodivergent individuals to find their rightful place in society.

Click here to read more about Neurodiversity affirming messages and practices.

‘Eco-Anxiety to Agency – mental health in the age of climate change’

A Reflection Upon the Mental Elf Podcast: Dr. Elizabeth Marks and Dr. Chris De Meyer

Climate change is one of the greatest existential threats of our time. Its impacts are increasingly being felt not only in the environment but also on our mental health. As the climate crisis continues to unfold, eco-anxiety—anxiety related to environmental degradation—has become recognised in populations causing significant personal distress. This anxiety impacts how we think and feel. Its intensity varies depending on factors such as where we live, our social position, and the media we consume.

The Media’s Role in Climate Anxiety: Fear vs. Hope Messaging

Fear-driven messaging has been prevalent for decades, but this approach can escalate anxiety, leaving us feeling overwhelmed and powerless. Fear can provoke an emotional response but often without clear actionable steps, can lead to paralysis or disengagement.

On the other hand, hope-driven, compassionate messaging can inspire positive change. A global survey of 10,000 children and young people found that many respondents experienced sadness. Over half of them felt despair due to the ongoing climate crisis. But when these messages included a clear call to action—emphasising collective efforts and solutions—responses were far more positive.

For example, Greta Thunberg’s media presence has ignited youth activism by offering a pathway for action, empowering individuals to contribute. Her presence embodies how agency in climate action helps reduce feelings of helplessness and eco-anxiety.

Brain Development & Messaging: The Impact on Youth

Adolescents are particularly vulnerable to media’s impact. This is especially true for those between the ages of 10 and 15 during their critical period of brain development. Negative or fear-based messaging can worsen eco-anxiety in young minds and influence how they perceive their future. A steady stream of doom-and-gloom content without solutions can contribute to long-term mental health struggles. Instead, it’s essential to provide hopeful, action-driven narratives to help young people build resilience.

Building Resilience in Youth: Validating Emotions and Balancing Activism

Validating emotions is one of the most important aspects of building resilience in the face of eco-anxiety. Rather than dismissing feelings of anger, fear, or sadness, we should acknowledge them as legitimate responses to climate change. This approach empowers young people to advocate for change while protecting their mental well-being.

Dr. Marks and Dr. De Meyer emphasise the importance of self-care and balance in climate activism. If we’re emotionally drained from engaging with the overwhelming reality of the climate crisis, we risk burnout. Taking time to engage in restorative practices is vital.

Fear, Loss, and Perspective: The Need for Empathy

Chronic fear of climate change can become overwhelming, but it’s essential to recognise that eco-anxiety is a rational response to the ongoing environmental collapse. Fear doesn’t need to be pathologised—rather it should be understood as part of a collective societal issue.

For example, communities facing direct climate effects—such as floods, wildfires, or hurricanes—often experience heightened psychological distress. The real fear and impact of loss—of home, health, and income—amplifies eco-anxiety. It is crucial to address the economic and mental health needs of these communities to help them heal and rebuild.

Empowering Agency: Turning Anxiety into Action

Inspiration from History: Social movements highlight the power of collective action. They include gender equality, disability rights, and racial justice movements. These movements empowered marginalized communities. Similarly, we can draw strength from history for our climate and neurodiversity awareness activism. By working together, we can build resilience in our communities and address the current climate of crisis.

The neuroscience of agency suggests that a sense of control and empowerment is key to overcoming eco-anxiety. When individuals see their actions having an impact, it reduces feelings of helplessness. Small acts—whether it’s reducing waste, supporting eco-friendly businesses, or advocating for climate policies—reinforce the power of individual action.

The Power of Action: Transforming Fear into Collective Impact

Dr. Marks and Dr. De Meyer underline the power of collective action in mitigating climate change. Actions such as reducing fossil fuel consumption create a shared purpose. Also, protecting natural ecosystems and adapting to extreme weather events contribute to this. Participating in these actions can significantly reduce feelings of helplessness. Retelling these stories reduces eco-anxiety. They impact our own actions.

Key Takeaways:

Eco-anxiety is a natural response to the climate crisis, but we can combat it through hope-driven messaging and collective action.
Fear-based messaging alone isn’t enough to inspire change—action-oriented messages motivate lasting change.
Empowering individuals and communities through agency—even through small steps—helps reduce eco-anxiety and brings a sense of purpose.
Validating emotions and promoting self-care can help us maintain mental health while engaging with climate issues.