You Have No Control Over What’s Happening in the World Right Now And That’s Okay

Things feel a little broken right now.

If you’re feeling angry, sad, or exhausted, you’re not imagining it. In Australia, one in three people report feeling “constantly stressed” (Australian Psychological Society, 2023), and research shows that doomscrolling the endless scrolling of distressing news is strongly linked to higher levels of anxiety and depressive symptoms (Rogers et al., 2022). It’s no wonder many of us feel like we’re running on empty.

When everything feels overwhelming, it’s easy to spiral into helplessness. But here’s the truth: you don’t need to take on the whole world. You just need to start in your corner of it.

Take a breath and come back to your circle of control.

You can’t fix society overnight. You can’t single-handedly change broken systems or make politicians care. But research on the “circle of control” (Covey, 1989; updated in psychological wellbeing frameworks) shows that focusing on what you can influence your actions, habits, relationships significantly reduces feelings of stress and helplessness.

So, what does that look like? It might be how you show up for work. How you care for your friendships. How you bring kindness to your neighbourhood. Even how you cheer for your team at Wednesday night netball. These small acts are what keep us tethered when the world feels unmoored.

You can’t control the mess, but you can protect your joy.

This isn’t about pretending the chaos doesn’t exist. It’s about refusing to let it steal every drop of your light.
Positive psychology research shows that intentionally cultivating joy through rest, laughter, or simple pleasures — builds resilience and lowers stress hormones (Fredrickson, 2004). You are allowed to laugh. You are allowed to rest. You are allowed to feel it all and still find moments of softness.

Start with your values.

What matters most to you? Community? Creativity? Justice? Kindness? Value-based living aligning your actions with what matters most is linked to improved wellbeing and lower psychological distress (Harris, 2009; Hayes et al., 2012). Anchor yourself there. Then ask: What’s one small thing I can do today that reflects that value?
It might be texting a friend who’s struggling. Creating something beautiful. Donating or volunteering. Or simply making time for something that nourishes you.

Feeling helpless doesn’t mean you are.

You don’t need to do everything. And you definitely don’t need to do it alone. Studies on “collective efficacy” show that small, shared actions in our communities can significantly improve our sense of hope and agency (Bandura, 2000). Sometimes the most powerful thing you can do is care for your corner of the world and let others do the same.

And remember: you can’t fix the world on an empty tank.

Self-care isn’t selfish, it’s survival. Research shows that rest and social connection reduce the effects of stress and burnout (WHO, 2019; Seppälä et al., 2017). So eat something delicious. Go for a walk. Watch that silly show. Laugh with your mate. Refill your cup, then get back to giving a damn when you’re ready.

Because while you may not be able to control the state of the world, you can control how you live, love, and care within it. And that? That’s where real change begins.