If you’ve ever read the headlines, scrolled through social media, or just listened to the conversations around you and thought, “What can I possibly do about any of this?”, you’re not alone.
When large-scale events – politics changing rapidly, social issues escalating, massive crises – feel beyond our control, feelings of helplessness are almost inevitable. Psychologists point out that part of what underlies helplessness is a cognitive perception: believing that nothing you do matters.
Why We Retreat into Frustration, Avoidance, or Burnout
When the world feels like it’s unraveling from every angle, it’s no wonder our brains can become overwhelmed. This cognitive overload makes it difficult to process all the threats and options for action, often leading to mental fatigue and eventual withdrawal.
On top of that, when we believe that problems are simply “too big” for us to influence, it creates a lack of perceived control that easily slips into inertia. Add in the emotional wear and tear of constant exposure to bad news, injustice, and conflict, and it’s understandable why many of us retreat into self-protection. Shutting down, limiting engagement, avoiding the news, or even numbing out becomes a coping mechanism – one that shields us from immediate stress but also reinforces the cycle of helplessness.
What Should We Do When This Happens?
When you hit that wall of overwhelm and helplessness, the most important thing is to recognize it as a signal, not a failure. It’s your brain and body telling you: I need a reset. Here are some research-backed steps you can take when you feel this way:
Pause and Ground Yourself
Helplessness thrives in chaos. Take a moment to breathe, journal, walk, or step outside. Even short breaks reduce stress hormones and remind you that you have agency over your immediate environment.
Shrink the Scope
You don’t have to solve everything. Choose one thing that feels manageable. For example: unsubscribing from one news alert, making a small donation, or calling a local representative. Success in one small area can rebuild your sense of control.
Limit the Noise
Constant exposure to bad news deepens exhaustion. Psychologists recommend setting boundaries with media – deciding when and how you consume information, rather than letting it flood in nonstop.
Reconnect With Others
Helplessness feels heavier when you carry it alone. Talking with friends, joining a group, or connecting with like-minded communities can shift the weight. Collective action, even on a small scale, helps transform despair into momentum.
Take Aligned Action: Let Your Money do the Talking
Helplessness grows when everything feels out of reach. Begin close to home and channel your values into something tangible:
- Redirect your dollars. Every purchase is a vote. Choose businesses, creators, and organizations that reflect your values.
- Check your investments. If your retirement or brokerage account is funding industries you don’t believe in, look into sustainable or values-driven funds. (I’d love to help you with this!)
- Donate what you can. Even $5 recurring donations help advocacy groups plan long-term.
- Cancel Subscriptions. Media runs on advertising. If you’re upset with a media decision, advertisers are often the most responsive to public pressure. Contact advertisers and let them know why you’re withdrawing business. Cancel or avoid subscriptions and explain your reasons when asked.
- Communicate Your Choices When you move your money, let companies know. A quick message like: “I’m moving my account because your donations to [X PAC] don’t align with my values.” These get logged, and if enough pile up, they influence boardrooms.
At the end of the day, none of us can fix everything that feels broken in the world, but that doesn’t mean we’re powerless. Each small step you take – setting boundaries, reaching out to others, or making intentional financial choices – is proof that your actions do matter. Helplessness may be a natural response, but it doesn’t have to be the final one.
You can choose hope, you can choose action, and in doing so, you help create the kind of world you want to live in.
