How to Cope with Powerlessness During Global Humanitarian Crises
When the world feels like it’s unraveling, it’s unrealistic—and perhaps even unhealthy—to expect ourselves to remain emotionally untouched. The relentless cycle of devastating news—war, displacement, humanitarian disasters, political unrest, and climate crises—inescapably seeps into our daily consciousness. Each headline can land like a heavy stone, leaving even the most resilient individuals feeling unmoored, overwhelmed, and powerless. For CEOs, high-functioning professionals, clinicians, educators, and those in emotionally demanding roles, this experience doesn’t just echo but magnifies underlying pressures. The constant exposure to others’ suffering, paired with the demands of leadership and responsibility, can intensify stress, accelerate burnout, and deepen symptoms of depression and anxiety.
Many may quietly ask themselves: How do we stay present and compassionate in the face of so much pain, without letting it hollow us out? As leaders and caretakers—of teams, communities, families, or organizations—the pressure to be both informed and unshakeable often leads to a subtle denial of our own emotional needs. Yet, denying or minimizing this psychological toll is unsustainable, and ultimately undermines our capacity to lead with empathy and clarity.
This blog delves into the layered psychological impact of global crises, examining how these enormous external pressures can subtly intersect with personal mental health and the challenges of leadership. We’ll explore practical, evidence-based strategies to reclaim a sense of agency; ways to set healthy boundaries and protect emotional wellbeing; and concrete steps for transforming helplessness into meaningful, sustainable action. Whether you’re navigating your own distress, supporting a team, or looking for ways to remain connected without becoming consumed, these insights can help you foster resilience—for yourself and those you lead—in tumultuous times.
Understanding the Roots of Powerlessness
Powerlessness takes root when we internalize the belief that our individual actions cannot sway the outcome, especially in the face of enormous, complex challenges. Living in an age of global interconnectedness, we are exposed—sometimes relentlessly—to images and stories of crisis and suffering from every corner of the world. This unfiltered access to information intensifies our awareness, pulling at our empathy and compassion. Yet, paradoxically, the same technology that connects us also underscores just how removed we are from the levers of long-term, systemic change.
This growing gap—between our empathic response and our actual capacity to alter outcomes—creates an uncomfortable, often painful, tension. We might find ourselves moved to tears by the devastation we witness online, while simultaneously feeling paralyzed by the sense that nothing we do will ever really matter on a larger scale. The result is a particular type of helplessness: an emotional dissonance that breeds frustration, guilt, and sometimes resignation or detachment.
In this state, the impulse to act can clash with the perceived futility of those actions. The more keenly we feel for the suffering of others, the heavier the emotional burden becomes when we believe we are powerless to relieve it. Over time, this chronic helplessness can erode motivation, fuel symptoms of anxiety and depression, and contribute to a general sense of disconnection—from others and from the world itself.
Understanding this dynamic is essential. It doesn’t mean that caring is pointless or that action is meaningless. Rather, recognizing the roots of powerlessness is the first step toward finding spaces where agency can be reclaimed—not by carrying the world’s burdens alone, but by identifying strategic, meaningful actions and compassionate boundaries. In doing so, we move from detached despair to empowered participation, even within the limitations of our reach.
Compassion Fatigue and Secondary Trauma
Repeated exposure to others’ suffering can lead to emotional exhaustion, cynicism, and a decreased ability to empathize—a phenomenon known as compassion fatigue. For leaders and therapists, this can morph into secondary trauma: internalizing the pain of others as if it were our own. Over time, this can mimic symptoms of PTSD, including anxiety, irritability, sleep disturbances, and emotional numbing.
The Illusion of Control
Modern professionals often feel most secure when in control. The hyper-productivity culture rewards those who "make things happen." But global crises operate on a completely different scale: complex, systemic, and often rooted in centuries of geopolitical or sociocultural dynamics. When our usual tools—logic, leadership, strategy—fail to create change, we may spiral into disillusionment.
Empathy as a Double-Edged Sword
Empathy connects us to others, fosters social cohesion, and motivates altruism. But in excess, or without boundaries, empathy can leave us emotionally flooded. The more deeply we care, the more susceptible we become to internalizing pain that isn’t ours to carry.
Signs You're Internalizing Global Distress
Many people who are experiencing internalized distress aren’t immediately aware of what they’re carrying. It’s common to attribute a lingering low mood, agitation, or lack of motivation to burnout, work pressures, or the ordinary stressors of daily life. Yet, beneath the surface, the ongoing emotional weight of world events—crises, conflicts, social unrest, or pervasive uncertainty—can deeply affect our mental health in ways we don’t always recognize.
Common Signs Include:
Persistent feelings of guilt or helplessness, often fueled by the suffering of others and the sense of not being able to do enough
Emotional numbness, or conversely, feeling overly identified with or consumed by the suffering of victims in the news
Trouble falling or staying asleep, or difficulty concentrating on tasks
A vague sense of existential dread—a feeling that the world is unsafe or the future is hopeless
Physical symptoms such as headaches, muscle tension, stomach problems, fatigue, or other signs of anxiety and depression
For leaders—whether in organizations, schools, or communities—these experiences can be especially hard to name. There may be a fear that admitting to emotional struggle will be perceived as a lack of resilience or capability. This reluctance can create further isolation, as leaders suppress or ignore their own distress to maintain a sense of control or authority.
However, ignoring these internal signals does not make them go away. On the contrary, when emotional weight is left unaddressed, it can quietly erode engagement, compassion, and even physical well-being over time. The result is often a deeper, more persistent sense of depletion and disconnection.
The first step toward healing is mindful recognition: acknowledging that your responses are natural given the circumstances, and that they do not indicate weakness but rather reflect your humanity. Creating room for honest reflection—individually and within teams—can help reduce shame and foster a culture of genuine support. When leaders give themselves and others permission to notice and voice these feelings, they break down stigma, encourage proactive self-care, and lay the groundwork for a more resilient, connected community.
Reclaiming Personal Agency
When the world feels unpredictable and overwhelming, it’s vital to remember that agency often comes in small, intentional actions. By reframing your identity from “savior” to “participant in healing,” you release yourself from the impossible task of fixing everything and instead embrace your unique, meaningful part in collective resilience.
1. Donate or Contribute Strategically
You aren’t required to give everything to make a positive impact. Instead, take time to identify one organization or initiative that resonates deeply with your values. This might mean making a financial contribution, volunteering your skills, or offering resources. Even modest support fosters a sense of agency—it’s an empowered step away from passive witnessing and toward purposeful action. Remember, sustained aid to a single cause can be as impactful as sporadic, scattered gestures across many.
2. Advocate and Educate
Your voice, however large or small your platform, matters. Advocate for causes you care about by sharing accurate information and amplifying voices from directly affected communities. This could be as simple as reposting educational content, writing to local representatives, or hosting dialogues in your workplace or neighborhood. Whether you’re leading a company or engaging friends and followers, advocating for systemic change—social, political, or economic—translates intention into influence.
3. Support Locally
While global crises can seem distant or abstract, their real-life impacts show up every day in your immediate community. Focus on tangible action close to home—volunteer with local shelters, support nearby refugee or immigrant families, contribute to food banks, or participate in mutual aid groups. Local engagement not only directly aids those around you, but also helps restore a sense of interconnectedness and common humanity.
4. Focus on Micro-Impact
The scale of global problems can be paralyzing, but change often begins with the smallest of acts. One thoughtful conversation with a friend, one fundraiser you organize, or one heartfelt social media post can ripple outward in unexpected ways. When you shift from thinking “I can’t fix this” to “I can contribute something,” you reclaim power. Remember: progress is built from countless micro-actions, each one planting a seed for broader transformation.
In times of uncertainty, redirecting attention from the immensity of the world’s pain to focused, intentional acts grounds you. Every step—however modest—matters. Your participation, rather than perfection or heroics, is what ultimately weaves stronger, more resilient communities.
Setting Healthy Emotional Boundaries
Being present and aware during difficult times is important, but it doesn't mean you have to be consumed by every emotion or crisis you witness. Healthy emotional boundaries protect your nervous system and create the space necessary for empathy and compassion to flourish—without pushing you toward overwhelm or burnout.
1. Curate Your Media Intake
Staying informed is crucial, but constant exposure to distressing news can leave you feeling helpless and anxious. Rather than doom-scrolling or passively absorbing headlines throughout the day, set a specific time—such as 15 to 30 minutes daily—to check trustworthy news sources. Once you’ve gathered the essential updates, intentionally step away. This practice allows you to remain knowledgeable without allowing a continual influx of negativity to drain your energy.
2. Recognize Guilt-Driven Productivity
During crisis, it’s common to feel like you’re not doing enough. Sometimes, this guilt pushes us to overwork, overextend, or over-give, even at the expense of our own well-being. Pause and notice if your actions are coming from genuine intention and values, or if you're motivated by a need to compensate for feelings of inadequacy. Remember that rest is not avoidance or selfishness—it is a necessary part of sustainable resistance. Taking breaks and honoring your limits means you’ll have more to give in the long run.
3. Practice Empathic Distancing
Compassion doesn’t require that you absorb the suffering of others as your own. Empathic distancing is about deeply caring for another’s pain while holding onto your own emotional boundaries. If you find yourself becoming overwhelmed by someone else’s distress, try to visualize a gentle, protective boundary—like a bubble or a shield—around your heart. This visualization can help remind you that you can support others while preserving your own capacity to cope.
4. Give Yourself Permission to Disconnect
Taking time out does not mean you’re abandoning others or the cause you care about. Temporary disconnection is a conscious choice to restore your mental and emotional reserves, so you can re-engage with clarity and compassion. Remind yourself that even those who care deeply need pauses. Allow space for joy, relaxation, or simple quiet without guilt; this is what makes continued engagement possible and healthy.
By setting and respecting your own emotional boundaries, you not only protect your well-being but also make it possible to show up for others from a place of genuine compassion rather than depletion. Boundaries aren’t barriers—they’re bridges that let connection and support flow both ways, sustainably.
Grounding Practices to Manage Overwhelm
Global crises often trigger our nervous systems in ways that aren’t immediately obvious. The body’s fight, flight, or freeze responses may appear as irritability, numbness, anxiety, or even fatigue—sometimes without us realizing the connection. In these challenging moments, grounding practices aren’t just helpful—they’re essential for restoring a sense of stability, regulating both the body and the mind, and fostering resilience.
1. Breathwork and Mindfulness
Intentional, slow breathing acts as a direct message to the nervous system: it’s okay to relax. Simple breathwork exercises—like inhaling for four counts, holding for four, and exhaling for six—can quickly reduce stress levels. Mindfulness meditation, where you gently bring attention to sensations, sounds, or your immediate surroundings, can anchor you in the present moment and interrupt spiraling thoughts tied to crisis.
2. Somatic Regulation
Our bodies carry stress and trauma, often manifesting as physical tension, restlessness, or even pain. Somatic practices that involve gentle movement—shaking out the hands, stretching the body, tapping on acupressure points, or taking a mindful walk—help to process and release these stresses. Even simple gestures like placing a hand over your heart or forehead can be profoundly soothing.
3. Create Predictability
When the world feels chaotic, routines provide a comforting sense of normalcy. Establish small rituals, such as making tea in the morning, journaling before bed, or having meals at set times. Structure helps reassure your system that not everything is out of your control, creating pockets of safety amid external uncertainty.
4. Connect to the Senses
Sensory grounding can quickly bring you back to the present. Hold a favorite object, wrap yourself in a soft blanket, light a scented candle, or play soothing music. Notice what you see, hear, smell, touch, and taste. When your senses are engaged, it becomes easier to gently redirect attention away from anxiety and into the here and now.
5. Movement
Physical activity, even at a gentle pace, releases endorphins and helps regulate stress hormones. Movement can take many forms: dancing in your living room, stretching on the floor, walking outside and feeling the air on your skin, or practicing yoga. Time in nature is especially restorative—exposure to greenery and open skies has been repeatedly shown to improve mood and counteract depression. Remember: movement doesn’t have to be intense to be effective; the most important part is to get your body moving in a way that feels nourishing.
In uncertain times, these grounding practices serve as lifelines, supporting not only immediate well-being but also long-term resilience. They are simple tools, but when practiced consistently, can make a significant difference in how we experience and move through crisis.
Leveraging Leadership and Influence with Purpose
For CEOs, clinicians, educators, and entrepreneurs, times of crisis aren’t just about navigating uncertainty—they’re a call to model compassion, steadiness, and authentic humanity for those around us.
1. Normalize Emotional Conversations
Create intentional spaces within your workplace or organization where people can openly share how current events impact them. Genuine vulnerability—admitting uncertainty or sharing personal emotions—is not a sign of weakness, but rather a powerful way to foster connection, empathy, and psychological safety during turbulent times.
2. Align Resources with Values
Actions often speak louder than words. Consider how your business or organization can visibly live out its core values in moments of upheaval. This might mean donating a portion of profits to urgent causes, offering additional mental health or personal days, or uplifting employee-led initiatives that resonate with your community. When you authentically align resources with values, you reinforce a culture of integrity and trust.
3. Model Rest and Boundaries
The well-being of a team starts at the top. When leaders prioritize self-care, take necessary breaks, and set healthy boundaries—especially in difficult periods—they send a clear message that taking care of oneself is not only acceptable but essential. This gives others permission to do the same and helps prevent burnout across the organization.
4. Promote Advocacy from Within
Empower your team members to participate in advocacy in ways that are meaningful to them. This might include providing time off for volunteering, supporting internal discussion groups, or offering resources for civic engagement. Encouraging collective action reduces feelings of isolation and fosters a sense of shared purpose and resilience.
By approaching crisis with openness, alignment, self-care, and collaborative advocacy, leaders can help their organizations not only weather challenging times, but also emerge stronger and more connected.
Seeking Support Without Shame
We are not meant to carry the burdens of the world alone. Reaching out for support is not a sign of weakness—it’s an essential part of being human. In times of overwhelm, when distress and helplessness feel too heavy, seeking help is both healthy and necessary. Here are a few ways to find meaningful support:
1. Therapy for Processing Helplessness
Working with a therapist provides a safe and nonjudgmental space to unpack your feelings. Therapists can help you explore your emotional responses, recognize unhelpful thought patterns, and develop healthier coping mechanisms. Therapy isn’t just for moments of crisis—it’s an ongoing tool for self-understanding and growth, especially if you find yourself struggling with feelings of helplessness or moral distress.
2. Community and Connection
Healing often happens in the presence of others. Sometimes, simply sharing space with people who understand your grief, confusion, or anxiety can bring relief. Consider joining a discussion group, peer support circle, or spiritual community. Connecting with others who share your concerns can both lessen the burden and remind you that you’re not alone in your feelings. Even a single authentic conversation can help restore perspective and hope.
3. Digital Detox and Emotional Reset The constant stream of news and information can leave us feeling stuck in a cycle of stress or despair. When it becomes overwhelming, allow yourself the permission to unplug. Take a day or a weekend away from devices. Spend time outdoors, move your body, or simply focus on activities that help you feel grounded. Creating space for quiet and reflection strengthens your ability to respond, rather than react, to the world around you.
4. Normalize Seeking Help
It’s common, especially among high-achieving or highly independent people, to believe that asking for help means you’ve failed. But real resilience isn’t about never needing support—it’s about recognizing your limits and reaching out when you need to. Seeking help is a mark of strength and wisdom, not weakness. Whether it’s professional help, support from friends, or community connections, know that accepting assistance is a vital part of caring for yourself.
Remember, you do not have to carry your struggles on your own. Support is not only allowed—it’s a vital part of navigating life’s challenges.
Finding Purpose in Uncertain Times
As we navigate the relentless challenges of our world, we are called not only to endure, but to search for meaning within chaos. Viktor Frankl, Holocaust survivor and pioneering psychiatrist, reminds us, “When we are no longer able to change a situation, we are challenged to change ourselves.” This wisdom rings especially true during times of widespread crisis and uncertainty.
Global humanitarian crises are not simply distant tragedies to be mourned; they are profound mirrors reflecting our values, our fears, and the potential for human growth. These events challenge us to confront our deepest beliefs about suffering, compassion, and our own capacity for resilience. The real choice we face is not between despair and ignorance, but between surrendering to paralyzing helplessness or engaging in small, meaningful acts of courage and compassion.
In the face of overwhelming events, it can be tempting to withdraw, feeling powerless to effect change. Yet, we each have the ability to plant seeds of hope—within our homes, our workplaces, and our communities. Every gesture of kindness, each moment of empathy, and all efforts to support others are powerful acts that push back against darkness. These actions may not erase suffering, but they assert the enduring value and dignity of life.
Finding meaning amid chaos does not require grand gestures or perfect solutions. It is a daily practice: showing up with curiosity, extending compassion, and staying present even when facing discomfort or grief. In turning toward meaning, we create space for hope and for healing, not only for ourselves but for those around us.
Ultimately, this is the vital work that remains—returning, again and again, to the pursuit of meaning and connection. Let us be guided by the conviction that even small acts done with intention can illuminate the darkest times and help shape a more compassionate world.
FAQ Section
Why do I feel so overwhelmed by things happening around the world? You may be experiencing secondary trauma or compassion fatigue. Being exposed to global suffering, especially on a daily basis through media, can overwhelm your nervous system and impact your mental health.
Is it normal to feel guilty when I can’t help everyone? Absolutely. Guilt is a natural response when we care deeply but feel powerless. Recognizing this and reframing your expectations is essential to sustaining your energy and purpose.
How can I set boundaries without being uninformed or insensitive? Staying informed does not require constant exposure. Create boundaries by choosing trusted sources, limiting time spent consuming news, and intentionally unplugging when needed.
What can CEOs or leaders do during times of global distress? Model vulnerability, offer support resources to your team, and align company actions with humanitarian values. Even small actions taken in alignment with your ethics matter deeply.
When should I seek professional help? If you notice persistent sadness, anxiety, hopelessness, or difficulty functioning in daily life, reaching out to a therapist can be a powerful step toward healing and support.