10 Actionable Steps to Take When You Feel Out of Control

Life has a way of throwing unexpected challenges our way, leaving us feeling utterly out of control. Whether it's personal relationships, work pressures, or global events, this sensation can be overwhelming. It's essential, however, to remember that even in these moments, there are empowering steps you can take to regain a sense of stability and steer your life back on course. Here are some constructive actions to consider when you're feeling out of control.

1. Acknowledge Your Feelings:

The first step toward regaining control is acknowledging your emotions. It's okay to feel out of control; these feelings are valid. Accepting your emotions can provide a foundation upon which you can build a proactive response.

2. Deep Breathing and Mindfulness:

Practice deep breathing exercises and mindfulness techniques. Breathing deeply and being present in the moment can help calm your mind, reduce anxiety, and provide clarity. Regular meditation can significantly enhance your ability to cope with uncertainty.

3. Identify What You Can Control:

Break down the situation. Identify aspects you can control versus those you can't. Focus your energy on the elements you can influence, and accept those you cannot. This shift in perspective can empower you and reduce feelings of helplessness.

4. Establish a Routine:

Create a daily routine to bring structure to your day. Routines provide a sense of stability and predictability, helping you regain a feeling of control over your time and activities.

5. Reach Out for Support:

Don't hesitate to lean on your support network. Whether it's friends, family, or a mental health professional, talking about your feelings can provide relief and often leads to valuable insights and advice.

6. Set Realistic Goals:

Establish small, achievable goals. Accomplishing even minor tasks can boost your confidence and sense of control. Celebrate these victories, no matter how small they may seem.

7. Practice Self-Compassion:

Be kind to yourself. Self-compassion involves treating yourself with the same understanding and support you'd offer to a friend. Avoid self-criticism and negative self-talk, which can exacerbate feelings of being out of control.

8. Engage in Physical Activity:

Exercise is a powerful stress reliever. Engaging in physical activity, whether it's a walk, yoga, or dancing, releases endorphins and improves your overall mood, helping you feel more in control of your emotions. 

9. Limit Exposure to Negative Influences:

Be mindful of the content you consume. Limit exposure to negative news, social media, or individuals who contribute to your feelings of helplessness. Surround yourself with positivity and uplifting influences.

10. Seek Professional Help:

If feelings of being out of control persist or worsen, consider seeking help from a therapist or counsellor. Professional support can provide you with effective coping strategies and tools to navigate challenging situations.

Remember, regaining control is not about controlling external events but about managing your internal responses. By focusing on the aspects of your life that you can influence, practicing self-compassion, and seeking support when needed, you can navigate the storm and emerge stronger, more resilient, and in control of your own destiny.

Taking the step to talk to a counsellor can be daunting, but it’s also incredibly brave. If you’re feeling overwhelmed, anxious, or just need someone to talk to, I’m here for you. Let’s work together to find solutions and bring balance back into your life. Don’t hesitate – book your appointment today.