What To Do If You're Feeling Helpless Right Now

With the overturning of Roe v. Wade that was announced just last week and the countless mass shootings, it’s hard to find any slice of hope in the world around us right now. It feels like things are constantly taking a turn for the worst. I don’t know about you, but I’m tired of living through “unprecedented times.” So, what can we do when we start feeling like no matter what we do it just isn’t enough? Here are some ways that you can cope with feeling hopeless and overwhelmed with all of the recent terrible events that are happening in the world:

1. Take a break from your electronics

It may seem easy, but since our whole existence is basically connected to our phones and computers nowadays it honestly is pretty challenging to take a step back. My whole Instagram feed was filled with infographics and resources about the overturn of Roe v. Wade, which I found very important to read, but what I started to realize is that it took a toll on me emotionally. I started feeling very drained and hopeless about life and the world. That’s when I knew I had to set a boundary and ditch my social media for a couple of days. It really helped me to get out into nature and just connect with the emotions I was feeling internally about everything that is happening. As important as it is to read and educate ourselves on what is going on in the world, it also is extremely important to take care of our mental health. Maybe carve out 20-30 minutes a day for looking on social media and reading the news and then spend the rest of the day off of your phone and being present with the world around us.

2. Go outside!

You know what they say, nature heals. Spending time in nature has been proven to be super beneficial for many people’s mental health. According to a study done at Stanford University, researchers found that people who walked for 90 minutes in a natural area, showed “decreased activity in a region of the brain associated with a key factor in depression.” The power of nature is real. There is just something so peaceful and calming about walking in nature that you can’t really get when you’re at the gym on the treadmill. Maybe take a short hiking trip with some friends to get away from all the chaos. It will allow you time to process what you are feeling and really leave you with a clear mind so you focus your attention on taking action and getting involved.

3. Focus on the things you can control and take action

You may feel like you can’t change anything, but the truth is you can make a change, even if it’s a small one. Whether that be donating to an abortion access fund, attending a protest, or voting, all of those things give you some sense of control over the situation even if it doesn’t seem like it. Now is the time to use our voices and speak up against the injustices that we are dealing with in this country. Try to get involved with local groups in your community that are also feeling the same way as you. We are stronger together. You may not be able to fully change the whole situation nationally, but you could make a huge difference in your local community.

4. Talk with people who are feeling the same way as you

Sometimes it can be hard if someone in your family or a close friend has differing beliefs than you. It can feel even more draining arguing with people who will not even listen to your own views. Let’s stop wasting our energy and our time arguing with people who are not going to change their minds any time soon. Remove yourself from those kinds of people and instead speak to the people close to you who are like-minded and equally as angry as you. Sometimes it can be nice connecting with others when we are hurting, especially when they are hurting too. We are not meant to go through life alone. It is okay to lean on each other in hard times, that’s what friends and family are for.

5. Do some yoga

As you probably have already found out, I cannot rave enough about the benefits of yoga for both your physical and mental health. When we’re feeling stressed and angry, one of the best things to do is move our bodies in a mindful way. I know that for me, yoga has helped me tremendously in feeling more in control of my thoughts. It has become a safe space for me to walk into a yoga studio and just feel at peace. No matter what’s going on in the outside world, I know that I will always have my yoga practice when I need it. When I was at yoga class, on the day of the overturn of Roe V. Wade, the teacher said something that really stuck with me. She said that yoga doesn’t have to be a place where you have to completely shut out what’s happening in the world, but you can use yoga as a way to process and deal with the anger and hurt you are feeling even when you feel completely hopeless. Even when I feel completely stuck and empty, yoga helps to build me up and make me have some hope.

6. Practice mindfulness

When I was in outpatient therapy, something they really stressed upon is the practice of mindfulness. According to the Mayo Clinic, mindfulness is a type of meditation where you focus on being aware of what you are feeling in the moment without any judgment. Avoiding and judging whatever you’re feeling, ultimately does not serve you and will in turn just make you feel more negative and helpless. One way you can practice mindfulness is through breathing exercises. Whenever you are experiencing an overwhelming feeling, take a deep breath and focus on your breath as it moves in and out. Pretty soon you will start to calm down and forget about all the negative thoughts. Another good exercise to try is by doing a full-body scan. Sit or lie down and focus your attention on one part of your body. It helps you to navigate and be more aware of the sensations and emotions you may be feeling in different parts of your body.

7. Have compassion for yourself and the people around you

If no one has told you yet, your emotions are valid. Have compassion for the way you are feeling instead of beating yourself up for feeling angry and upset. You are allowed to feel that way. Also, just remember to be kind and compassionate to the people around you as well. The Roe v. Wade decision could bring up a lot of traumatic emotions for others and it’s important that we treat everyone with respect and give our support. You never know what someone is going through and vice versa. This is a difficult time for many people right now and that’s why it’s more important than ever for us to be kind to those around us.

If you are feeling angry and upset right now, just know that you are not alone. I and many others are experiencing the same emotions as you right now. I urge you to donate and get involved as much as you can, but also remember to protect your peace and take care of yourself. Hopefully, some of these tips resonate with you and help you feel less hopeless about what is happening in the world.

However, if your negative thoughts are becoming too much to handle, do not be afraid to ask for professional help. Contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.