Feelings of Helplessness

Dealing with feelings of helplessness when living in a world in crisis.

There is a lot going on in the wider world at the moment and it is normal to feel helpless in the face of such extraordinary events. Within this article is some insight on how to manage when things seem out of your control.

Focus on what is in your control and how you can help

Maybe you can’t travel to areas affected by floods, assist refugees fleeing unsafe situations, or change policies to address climate change directly, but there are other ways we can assist. If you have the means, it may be donating money or supplies to organisations who are on the frontlines. If you are not able to do this, it can be helpful to turn your attention to the community directly around you – do you have the capacity to help make those around you feel safe and happy? Could you volunteer with a local organisation, or do a good deed for a neighbour, friend, or family member?

Set aside “thinking time”

With so much going on in the world and constant access to news updates through social media and television programmes, it can feel overwhelming and increase our sense of hopelessness. It is important to give yourself a break from consuming information of constant turmoil. You may not be any good to anyone if you are constantly feeling stressed out and overwhelmed.

The best way to combat this constant barrage of information is to set aside specific times to engage with content and to think about the issues you are concerned with. We are going to call this your “thinking time”.

Your “thinking time” is your chance to think about all things related to the issue you are concerned about, it is your chance to catch up on the news and to plan anything you can action. Outside of this time if a thought pops into your mind related to the issue (i.e., “I am worried about the floods”) then you remind yourself that you will come back to this in your designated “thinking time” and you refocus on whatever it was you were doing before the thought popped into your mind. It can often be beneficial to briefly jot down the thoughts that pop into your mind otherwise our brains have a way of trying to remind us by constantly bringing up the thought.

The best time to do your “thinking time” is usually afternoon as if we do our thinking time first thing in the morning this can sometimes have a negative impact on our mood for the rest of the day, and if we do it too close to our bedtime it can get our mind active and we may find it difficult to fall asleep.

For extra information on how to set up your “thinking time” visit the Centre for Clinical Interventions’ website where you will find resources on “postponing your worry” which is a similar concept to “thinking time”.

https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Worry-and-Rumination

Remember to help yourself!

As the adage goes, you need to put your own oxygen mask on first before you assist others. In other words, if you are stressed and overwhelmed you are not going to be able to help anyone else. When feeling helpless we sometimes need to turn our sights on ourselves and acknowledge the impact these events are having on our own wellbeing and explore ways that we can help ourselves. If you are feeling overwhelmed by helplessness, take some time to focus on what you can do for yourself: make yourself a cup of tea, go for a walk, chat with a friend. By looking after yourself it is sure to improve your ability to achieve results in the areas that are in your control.

Hopefully these suggestions can help you if you are struggling with feelings of helplessness. If you find that you are continuing to struggle with anxiety related to helplessness it is a good idea to seek professional help.

Content by: Courtney Lander

Disclaimer: This document is for information purposes only and is not specifically tailored intervention or treatment. It may not be appropriate for ones personal mental health needs or for use in crisis situations. Should you or someone you know be experiencing a crisis, before making use of such information, please consult with your GP, mental health professional or call Lifeline on 13 11 14.