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Life requires a certain level of stability to feel good, and one can plan for at least the near future. However, it’s difficult to plan ahead in these uncertain economic and political times, which can lead to putting off important items such as mortgages, job changes, or going to school indefinitely.
In case of sudden life changes, it can be stressful. The psychologist provides advice on how to cope with the feeling of powerlessness that arises when plans fall apart. She recommends keeping hope alive and seeing a clear picture of one’s future.
Currently, many things remind us of the onset of the pandemic: airlines are canceling flights, and individuals are hoarding supplies. How does the current psychological state compare to that of the past?
In the past two years, the pandemic has caused a significant shift in our fortunes. At the onset of the pandemic, we feared for our health, jobs, and financial stability, resulting in the closure of numerous businesses, job losses, severe illness, and even death. We all had to exert significant physical and emotional strength to survive.
After adapting to the new reality, some stability returned over the last two years. However, this does not mean that we have regained our strength. We are now facing another wave of unpredictable events that are draining our energy, leaving us with little resources to cope with them.
Moreover, I believe that what is happening now is having a greater emotional impact on the people of Russia than the initial shock of the outbreak. When we are exhausted, we react more intensely to sudden events than when we are calm, joyful, and rested. We no longer possess the strength to deal with these reactions.
Nowadays, many individuals are drawing comparisons to the 1990 crisis, and either we or our parents remember what that time was like. Could this potentially exacerbate the stress we are experiencing?
On one hand, individuals who have experienced personal, familial, and cultural crises in the past may draw strength from those experiences. They possess resilience and knowledge of how to survive and help others in challenging situations. For example, if the economic situation worsens, they know how to tighten their belts and adjust to living in poverty.
Furthermore, memories of past struggles can be a positive source of strength and inspiration. Those who have lived through economic crises can draw on their experiences to navigate through challenging times.
On the other hand, I have observed a sense of powerlessness among clients, acquaintances, and even myself in recent weeks. This feeling evokes past experiences of similar states in our personal, family, and cultural histories. As a professional, I see this as retraumatization, where individuals are returning to past traumas. Even if the circumstances are different, the intense pain and suffering from previous events can resurface, leading to feelings of powerlessness and despair.
The phenomenon of flashbacks has been studied most extensively in the context of post-traumatic stress disorder (PTSD). For example, a war veteran returning home may hear the sound of fireworks and lose touch with reality, believing that the fighting has resumed. Instead of fireworks, they may hear the sound of gunfire, and instead of seeing American streets, they may visualize Vietnamese streets. This can cause the individual to start behaving as they would in a battle, potentially leading to tragic outcomes.
Not all individuals lose touch with reality when reminded of a traumatic event. Sometimes, we remain aware of what is happening around us, but our sensations and behaviors revert to the traumatic experience. For instance, a flashback in today’s context could be as follows: despite having the means to purchase my usual expensive cheese, I instead opt to buy cheaper alternatives such as cereals, sugar, and canned food. Even though the supermarket shelves are fully stocked, and I haven’t lost any money, I feel as though I’m running low on funds and food supplies. I know this is not the reality, but I cannot help feeling this way.
What impact does canceling plans that a person has been committed to for a long time have?
Specialists who study and treat PTSD are well aware of the sense of a shortened future that often accompanies the disorder. Psychological trauma can leave a person unable to envision any tangible period of time, whether it be six months, a year, five years, or a decade into the future.
According to this perspective, individuals experiencing a sense of a shortened future may feel that there are no good things in life, that all possibilities have already passed, and that old dreams are unattainable. This can lead to the belief that tomorrow will never arrive, resulting in impulsive behaviors such as spending their entire salary, taking risks with their health and life by avoiding necessary medical attention, abusing psychoactive substances, or participating in extreme sports.
A person with a sense of a shortened future may experience common thoughts such as “my career will never be successful,” “I will never find love and have a family,” or “everything is meaningless.” They may view the world as a dangerous place, where people are hostile and unreliable. In an effort to avoid disappointment and maintain a sense of control, they may limit their contact with others, which can hinder their ability to establish a career or maintain close relationships. Thus, the sense of a shortened future can become a self-fulfilling prophecy, as a person may avoid opportunities that could bring success, love, and meaning to their life. Ultimately, this can lead to a gloomy future that reinforces their negative beliefs.
What causes such problems after an injury? The brain functions by building a picture of the future based on past experience, which is how it saves energy. A healthy psyche can accomplish this task successfully. If a person’s past is stable and prosperous, then they can see the future as clear, tangible, and familiar.
A straight horizontal line with an arrow at the right end represents a timeline with the past on the left, the present in the middle, and the future on the right. This is how a person with a healthy psyche perceives life, viewing time as an arrow pointing towards the future. However, when such a person faces a situation that contradicts their worldview and endangers their safety, they may begin to experience empty spaces and gaps within the previously continuous timeline.
Let’s take a car accident as an example. The man was headed to his friend’s wedding, but the next thing he remembers is waking up in the hospital, beginning a new chapter in his life. It’s impossible for him to recall what happened during the accident. Psychologists typically attribute this phenomenon to the psyche’s protective mechanism of suppressing memories of traumatic events. This is done in a gradual manner so that the memories are not entirely forgotten.
If memories are suddenly lost, and one has no desire to retrieve them, it’s best to move on. Although the man may continue to breathe, talk, and smile, there exists a void in his personal history. The presence of this gap makes it more challenging to execute past plans that existed before the traumatic event, or to create new ones. This is because a complete picture of the past is necessary for moving forward.
Why is having a clear picture of the future important? Can’t we just live each day as it comes?
If you don’t have a vision for the future, you won’t make any long-term investments in yourself. You won’t spend money on education to increase your chances of future success, nor will you prioritize exercise or a healthy diet to maintain your well-being ten to twenty years down the line. Taking a purely practical viewpoint, lacking a clear picture of the future increases the likelihood of becoming financially unstable and experiencing health issues.
The feeling of a continuing flow of life matters more to people than the future itself. When an individual loses the connection between different chapters of their life, such as through a psychological trauma, their state becomes unstable. It’s easy to lose a sense of meaning and become depressed if one lacks resilience. This is exemplified by the reaction of viewers who watched Leonardo DiCaprio, Jennifer Lawrence, and Meryl Streep in the movie “Don’t Look Up.”
The plot is simple: Astronomers uncover a new comet, but the excitement is short-lived as they realize it will hit Earth and wipe out humanity in six months. Despite scientists’ warnings to the President and others, no action is taken. Eventually, the comet collides with the planet, resulting in the death of everyone. Typically, moviegoers expect heroes to save the day and ensure a happy conclusion to the story.
Clients and acquaintances who watched the film commonly experience a depressive response, questioning why they should bother with daily tasks like brushing their teeth when everything will end soon. This unexpected reminder that life is finite and the future may not exist triggers an existential crisis, which can lead to a loss of will to live and depression.
Does it hold any value to create new plans when someone is in this state?
If you were in an apartment where the roof and walls suddenly collapsed, it would be essential to act quickly and decisively, while being cautious to avoid being crushed by falling debris. The best strategy is to move in short bursts: running a few meters, pausing to assess the situation, understanding where to go next, and then moving forward again. Since you can only see what’s close to you, plans must be based on facts and a clear evaluation of the immediate environment.
The question that’s pertinent for everyone currently is, “What do I see from where I am right now, and what can I do about it?” Despite the ongoing situation, daily routines remain unchanged. For example, if you live in Moscow and notice a leaking faucet in your sink, it’s highly likely that you’ll still be in Moscow tomorrow and the faucet will still leak. In such a case, you can schedule a visit from a plumber. Taking steps to address such issues instills confidence in the future and reduces uncertainty.
For those whose future has suddenly vanished, I suggest implementing this kind of household planning. Depending on the intensity of the experience, consider making plans for the day or the week. Engaging in routine everyday tasks like brushing your teeth, getting your child ready for school, feeding the cat, or calling grandma can help you feel more grounded. Short-term plans can be supportive and therapeutic for you. It may feel like only negative things lie ahead, but that’s not entirely true. When you regain your strength and certainty, you’ll be able to dream again and plan for the future, whether it’s a month, half a year, one year, or ten years down the line.
What are some ways to manage feelings of powerlessness that result from plans being ruined?
You experience powerlessness when facing circumstances much greater than yourself, such as during the economic crisis. Although it’s true that you cannot directly influence the crisis, this doesn’t mean you are entirely helpless. You can take action. It’s important to remember that if you remain passive and helpless, you are more likely to develop trauma, which is the experience of being unable to change something.
Taking action that gives you a sense of control and capability is useful for managing feelings of helplessness. Science has amassed enough data on this topic to establish a pattern: if a person is involved in a car accident but takes the opportunity to exit the vehicle, they are less likely to develop PTSD. Conversely, if a person remains immobilized in shock and fails to take any action, the likelihood of severe psychological damage is much higher. Even when faced with difficulty, it is important to keep trying and avoid staying sedentary all the time.
Furthermore, if someone was alone during a traumatic event, they are more likely to develop PTSD. Providing support during such situations can decrease the likelihood of emotional distress. It’s important to not only take action for yourself but also to assist others, as this can be a powerful remedy. Reestablish social connections by reaching out to relatives, old friends, or previous colleagues through writing. They may offer valuable advice and assistance, or you may be able to provide guidance to them.
When a person is faced with a stressful situation, they often feel as though they are alone with their problems, and their first reaction may be to isolate themselves. However, it is important to make an effort to discuss the problem and seek help, as those who do so often find support in unexpected places. In this way, a crisis can not only cause relationships to break down but also bring people closer together.
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