How to restore our sense of control when we feel powerless:

How to restore our sense of control when we feel powerless:

Restoring a sense of control when you feel powerless can be challenging, but there are several strategies you can try. Keep in mind that everyone is different, so it may take some experimentation to find what works best for you. Here are some general suggestions:

Identify What You Can Control:

• Make a list of things you have control over in the situation. Focus on aspects that you can influence or change. Understanding what is within your control can help you direct your energy more effectively.

Break Tasks into Smaller Steps:

• When faced with a daunting task, break it down into smaller, more manageable steps. This makes the task seem less overwhelming and allows you to focus on one thing at a time.

Establish Priorities:

• Prioritize your tasks and responsibilities. Determine what needs immediate attention and what can wait. This can help you focus on what’s most important and achievable in the present moment.

Set Realistic Goals:

• Set achievable and realistic goals. Break down larger goals into smaller, more attainable objectives. Celebrate your successes, no matter how small, to build a sense of accomplishment.

Mindfulness and Grounding Techniques:

• Engage in mindfulness or grounding exercises to bring your focus back to the present moment. Techniques such as deep breathing, meditation, or progressive muscle relaxation can help you regain a sense of calm and control.

Reach Out for Support:

• Talk to friends, family, or a trusted individual about your feelings. Sharing your concerns and seeking support can provide emotional relief and sometimes practical solutions.

Accept What You Cannot Control:

• Recognize that there are things beyond your control. Acceptance doesn’t mean giving up, but it does mean acknowledging the reality of a situation and focusing on what you can change.

Learn from the Experience:

• Consider challenges as opportunities for personal growth and learning. Reflect on the situation, and think about what you can learn from it to handle similar situations better in the future.

Take Care of Yourself:

• Ensure you are taking care of your physical and mental well-being. Exercise, proper nutrition, and sufficient sleep can contribute to a stronger sense of control over your life.

Seek Professional Help:

• If feelings of powerlessness persist or become overwhelming, consider seeking the assistance of a mental health professional. They can provide guidance and support tailored to your specific situation.

Remember, regaining a sense of control is a process, and it may take time. Be patient with yourself and recognize that it’s okay to ask for help when needed.

Shervan K Shahhian