Feeling powerless is a desperate, overwhelming sensation, yet one thats very much embedded in the human experience especially lately. Many are facing this crippling, paralyzing reaction, thanks to war, the pandemic, attacks on womens rights and so many more events seemingly out of our control.

This emotion can affect anyone, including the therapists who often help others work through it.

As a therapist, a lot of people assume that I have it all together, or dont experience mental health challenges myself which couldnt be farther from the truth, said Rachel Wright , a licensed therapist in New York. Not only do I have diagnosed major depressive disorder and panic disorder, but I also have times where I feel powerless and hopeless. While I can show up for my own clients, I sometimes struggle to show up for myself.

Below, Wright and other therapists share their go-to coping tips for when theyre feeling powerless:

Schedule an appointment with a therapist

They practice what they preach. Wright said therapy is a core component in mental health hygiene, and shes not alone in this belief. Dr. Paul Poulakos , a board-certified psychiatrist in New York, pointed out that therapy can help in situations when youre feeling hopeless and are struggling to navigate that.

If you are not coping with your own mental health, it makes being empathetic very difficult, as well as burnout being more probable, Poulakos said. More specifically, [therapy] can assist us in reframing our circumstances and the negative thinking that often leaves us feeling hopeless or powerless.

Say no to anything that is going to add to your emotion right now

Poulakos said he cannot emphasize enough how important it is to have boundaries when youre feeling hopeless. Learn how to say no and make sure you are doing it once in a while, he said. If I ever even start to feel selfish for saying no to things, this reminds me to take inventory and question whether Im setting boundaries.

These boundaries can be as simple as taking a few moments to yourself in the middle of the day, or taking some time off work. Whether it be for a day or for a month, taking a vacation does not always need to be an extreme and costly trip sometimes closing the laptop and unplugging is all you need, Poulakos said.

Establish your core four

Identify four activities that help you to feel grounded, connected and happy, said Forrest Talley , a clinical psychologist based in California.

For example, yours could be cycling, interior design, fostering dogs and traveling. One of his personal tools is building something, like home projects.

Terri Cole, a licensed psychotherapist and author of Boundary Boss , said her core activities include mindful movement like yoga, baking, journaling and getting out in nature.

Therapist Alfiee Breland-Noble , founder of The AAKOMA Project and host of the Couched in Color podcast, also finds that spending time in nature is therapeutic and calming, and says this is one of her first lines of attack against feelings of powerlessness. I set my intention on being positive, and find activities for the remainder of the day that help me maintain my peace, she said.