The news is filled with stories of global crises, leaving many of us feeling overwhelmed and powerless. It’s easy to feel like a small boat tossed about in a vast, unpredictable ocean. But even in the face of such uncertainty, there are ways to regain a sense of control and navigate these turbulent times. In the midst of overwhelming global events, it's easy to feel powerless, as though the world is spiraling out of control. This sensation of helplessness can be difficult to deal with, especially when we feel like we have no ability to influence what's happening around us. But according to psychologists, it's important not to lose sight of our normal lives and the things we *can* control. Here’s how you can cope with feelings of helplessness, manage anxiety, and focus on regaining control over your own life.

The Struggle with Powerlessness

Many people today are facing feelings of powerlessness, particularly in the face of events that are far beyond their control. This feeling can be amplified by constant exposure to distressing news cycles and social media feeds, making it seem as though the world is constantly in crisis. Whether it’s political instability, economic uncertainty, or personal challenges, it can be overwhelming to feel like there’s nothing we can do to change the situation.

Psychologists note that powerlessness is one of the hardest feelings to accept. It’s a natural human instinct to want control, and when we’re faced with situations where control seems impossible, we react with anxiety, fear, or even anger. It can feel like, if we don't have control over the external world, then we might be losing control over ourselves, too. However, it's crucial to understand that complete control and total helplessness are two extremes. Life is rarely black and white, and there is a middle ground where we can find balance. By focusing on what we can control, we can reduce feelings of helplessness and start rebuilding a sense of empowerment.

Focus on What You Can Control

Instead of fixating on the overwhelming issues that you cannot influence, try to focus on areas of your life where you still have control. Your actions, your relationships, and your well-being are all within your power. The more we focus on these aspects of life, the less vulnerable and anxious we feel. One effective exercise to help you regain perspective is to reflect on the balance of control in your life. Imagine a scale with two extremes: on one side, you completely disconnect from the world, avoiding any information about what's happening. On the other side, you become fully absorbed in the news, losing touch with your own life and needs.

Now, place a mark on the scale where you feel most comfortable and in balance. This point will vary for everyone. Think about what you can do to stay within this comfortable range, focusing on your life and the things that are truly within your control—such as:

• Daily routines: Establishing and maintaining regular sleep schedules, healthy eating habits, and exercise routines.
• Personal boundaries: Setting limits on news consumption, social media use, and interactions with people who contribute to feelings of stress.
• Problem-solving: Breaking down overwhelming problems into smaller, manageable steps and focusing on solutions rather than dwelling on the problem itself.
• Seeking support: Talking to friends, family, or a therapist.
• Personal Health: What steps you take for your own physical health, such as exercise, diet, and sleep.
• Relationships: How you interact with your loved ones and nurture those connections.
• Personal Comfort: What brings you joy and relaxation, and making time for those activities.

Ask Yourself, "What Can I Do Right Now?"

In moments when you feel powerless, ask yourself: "What can I do right now?" It’s important to take action, even if it's something small, to restore a sense of control. Doing mundane tasks like doing the laundry, walking the dog, or cooking a meal might seem insignificant, but they provide a sense of accomplishment and remind you that you have the power to make choices. It’s not about the task itself, but about the feeling of control it brings. Choose a task that excites or rewards you, and let yourself enjoy the decision-making process. Remember, the choice is yours to make, and this autonomy can help reduce feelings of helplessness.

Stay Engaged Without Overwhelming Yourself

It's essential to stay involved with what's happening in the world, but it’s equally important to protect your mental health. Constant exposure to distressing news can drain your energy and leave you feeling helpless. Set boundaries around the flow of information you consume. You might set limits on how often you check the news, perhaps once or twice a day, and choose reputable news sources over those that focus on sensationalism or biased reporting. You could also decide to focus only on specific topics that you can influence or help with, such as local community initiatives or volunteer work. You don’t need to be unaware of the world’s events, but you also don’t need to be consumed by them.

Shift Your Focus and Practice Mindfulness

In addition to limiting news consumption, practicing mindfulness can help you stay grounded. Mindfulness exercises encourage you to focus on the present moment rather than worrying about the future or rehashing the past. Simple practices such as deep breathing, noticing your surroundings, or engaging in activities that bring you joy can shift your attention away from feelings of helplessness. By being present in the moment, you allow your mind to rest and give yourself space to process emotions without becoming overwhelmed by them. Try this simple mindfulness exercise: Take a few slow, deep breaths. Notice the sensation of the air entering and leaving your body. Bring your attention to the present moment. Notice five things you can see around you, four things you can physically touch, three things you can hear, two things you can smell, and one thing you can taste. This will help bring your focus back to the present moment.

Find Small Ways to Contribute

Even if you can't change the world, there are still ways you can contribute to others and make a positive impact in your immediate circle. Whether it’s offering support to a friend, donating to a cause, or helping a neighbor, small acts of kindness can give you a sense of agency. Ask yourself, “What is the best thing I can do right now?” This will help guide your actions in ways that align with your values, even during difficult times. It’s about finding a balance between caring for yourself and contributing to the well-being of others.

Self-Care and Compassion

Above all, don’t forget about yourself. Taking care of your own mental health is essential. If you’re feeling overwhelmed, it’s okay to take a break. Practice self-compassion by acknowledging your feelings without judgment and giving yourself the space to rest. Engage in self-care practices that bring you joy and relaxation, such as spending time in nature, pursuing hobbies, listening to music, or practicing relaxation techniques like meditation or yoga. When we feel helpless, we often experience guilt or pressure to do more. But remember, you cannot pour from an empty cup. Taking care of yourself is not selfish; it's essential to be able to support others and navigate difficult situations with resilience.

Conclusion

Powerlessness is an inevitable part of life, but by focusing on what we can control, setting boundaries, and engaging in self-care, we can regain a sense of balance. It's okay to feel helpless at times, but remember that you always have the power to decide how you respond to challenges. By practicing mindfulness, self-compassion, and taking small actions that align with your values, you can regain control of your mental and emotional well-being, even in the face of uncertainty. In the end, it's not about eliminating the feeling of helplessness, but about learning to cope with it in a way that preserves your peace and sense of self.