As human beings, we are often determined to feel in control. The outcomes we strive to control can go
beyond our personal lives, including politics and elections, the climate, the economy and cost of living,
and family and parenting dynamics. However, the perception of control is often subjective, and that
perception can influence our lives and well-being just as much as the finite amount of power we have.
People who feel that they have power over their life path report being happier and healthier overall, while
those who report feeling little control over their fate tend to be at a higher risk of illness and death
regardless of their background or income. When facing a challenge, knowing that you may have a small
impact on the outcome can prevent feeling entirely hopeless.

The COVID-19 pandemic is an example of a time when many people’s sense of control collapsed
drastically. This led many to feel “moral distress,” a term created by philosopher Andrew Jameton to
describe the feeling of suffering due to systemic barriers preventing someone from following their moral
principles and ethics. During the pandemic, some felt that their beliefs conflicted with government decrees
and some desperately wanted to see family but worried about getting others sick. In general, many felt
limited either personally or professionally beyond their control.
At the core of moral distress is the feeling of powerlessness. Powerlessness can refer to the feeling that
one must compromise one's values due to outside forces, and it can also refer to the belief that others
don’t fully grasp how dire a situation is. When someone feels ignored consistently or their values are
repeatedly disrespected, they feel powerless. This can turn into frustration quickly, and eventually, that
anger can lead to burnout and exhaustion. Human beings inherently respond to threats, including
existential crises, by either fighting, taking flight and avoiding the issue, or freezing and being in denial.
On the biological level, stress chemicals like adrenaline and cortisol are released in the body in response
to an existential crisis, leading to worse digestion, an increase in blood pressure, and more.

When we feel powerless, how do we cope with the need to fight, take flight, or freeze? Despair can cloud
our vision and make it difficult to see what steps are available. Therapy with a licensed counselor is a
great way to work past the moral distress you may be feeling, and there are other tools that we can use to
our advantage as well.

Resilience is the ability to process and recover from challenging life experiences, stress, and
trauma, and, like most skills, it’s an ability you can intentionally develop and strengthen.
Accept what you feel and that you may not be able to control every situation. Don’t try to force the
negative emotions away but instead reframe your perspective. If you allow yourself to process your
thoughts and emotions, such as by journaling or talking to a trusted loved one, you can analyze what
thoughts may be biased or distorted. If you’re open to change, you can step back from certain beliefs that
may be harming you or holding you back. Power is subjective, so you can reframe the way you see your
strengths, skills, and relationships.

Take action, even if it’s the smallest step you can imagine. Your confidence will grow simply by setting a
goal, no matter how small, and following through with it. Live by your values, and speak up to express
when you think something needs attention from others. Researching more about a subject, joining a local
activism group, donating to a cause, sharing your concerns with a friend or family member, and
volunteering your time are all examples of small steps you can take.

Find your why. Motivation is needed on the journey to empowerment. Even amidst a challenge or deep
struggle with a lack of control in your life, consider how a situation is contributing to your growth.
Connection with others can also be a huge motivator. Human beings need kinship as much as they need
food, water, and shelter. Regardless of the situation that you find yourself feeling powerless in, whether
it’s student debt, health issues, or recovery from a trauma, others are walking through a similar
experience as you. Connecting with them through group therapy or online platforms is one way to know
that you are not alone. Reaching out to trusted loved ones can be an incredible way to foster meaning in
your life.

Changing your perspective from one of powerlessness to one full of possibility will help you to cultivate
resilience. A sense of calm can come from acknowledging that we are in control of our mind, our body,
and our spirit. We may not be able to control everything wrong in the world, but we can control our
thoughts and emotions.

If the feelings of distress and powerlessness persist for several weeks despite the use of the coping
strategies above, world events may be triggering unresolved trauma within you. When moral distress
intertwines with symptoms of depression or anxiety, it is time to seek the assistance of a licensed
counselor. At D2 Counseling, we offer a non-judgmental place to work through whatever is causing your
pain. Our counselors take a holistic and practical approach to therapy, including effective techniques
based on scientific and spiritual principles. Simply wanting to heal and change is progress in itself, and
change is possible with D2 Counseling.