Managing Overwhelming Thoughts About Injustice: Finding Empowerment and Peace

When we encounter injustice, it’s natural to feel deeply upset. Many of us have a strong sense of fairness and empathy, so situations that seem wrong or unfair can linger in our minds, causing stress and emotional overwhelm. While these feelings can be difficult, they also reflect the depth of your care and your desire for a better world. Here are 10 strategies and reflections to help you navigate these challenging emotions while empowering yourself to make a difference.

1. Acknowledge Your Feelings Without Judgment

Start by recognizing how you feel without trying to suppress or judge it. You might say to yourself, “It’s okay to feel this way. My reaction shows I care deeply about fairness.” Giving yourself permission to feel allows you to process emotions instead of bottling them up, which can lead to more frustration or exhaustion.

2. Remind Yourself of What’s in Your Control

When faced with situations you cannot change, gently remind yourself that not everything is within your control. Shifting your focus to what is within your sphere of influence can help ease some of the helplessness you may feel.

Ask Yourself: Is there something I can do that might contribute to improving the situation? Even if it’s a small action—such as donating, volunteering, or spreading awareness—those steps matter. While they might not fix the issue entirely, they are part of the greater collective effort for change. Imagine the impact if we all took such steps. There is empowerment in knowing that your actions, however small, are meaningful.

3. Step Into Your Own Light

Often, the first step toward being part of the change the world needs is taking care of ourselves. When we’re emotionally drained or physically unwell, it’s harder to sustain the energy and resilience needed to contribute meaningfully.

Prioritize your own wellness:

• Practice self-care that helps you feel restored, such as mindfulness, creative outlets, or movement.

• Set boundaries to protect your energy, including saying no to things that drain you.

• Focus on true rest, not just distractions. Ongoing maintenance of your mental and physical health ensures you’re at your highest level of wellness.

By prioritizing yourself, you’re not being selfish—you’re ensuring that you have the capacity to take action and create change in sustainable ways.

4. Step Into Confidence and Empowerment

Taking action to address injustice often begins with stepping into your own confidence and empowerment. When you believe in your own worth, skills, and capacity to make a difference, you’re better equipped to take meaningful steps toward change.

Confidence helps you show up authentically, communicate your needs effectively, and advocate for what matters to you. Empowerment doesn’t mean having all the answers or never feeling doubt—it’s about embracing your ability to take action, however small, and trusting that your efforts matter.

Building this confidence often starts with:

• Understanding Yourself: Knowing your values, strengths, and passions helps you align your actions with what truly matters to you.

• Setting Boundaries: Protecting your energy ensures you can sustain your efforts over time.

• Celebrating Small Wins: Every step you take is part of a larger journey—acknowledge your progress and let it fuel your next move.

When we approach challenges with confidence and empowerment, we’re more likely to act boldly, stay resilient in the face of setbacks, and connect deeply with others working toward the same goals.

5. Ground Yourself in the Present

When your thoughts begin to spiral, grounding techniques can help you focus on the present moment and regain a sense of calm. Simple practices include:

• Deep breathing exercises, like inhaling for four counts, holding for two, and exhaling for seven in five cycles.

• A sensory check-in: Identify something you can see, hear, touch, taste, and smell around you.

• Spending time in nature, which can help soothe an overstimulated mind.

6. Reframe the Situation

While injustice is painful, it can also offer insights into what matters most to you. Ask yourself:

• What values or boundaries does this situation highlight?

• How can I use this insight to align my actions with my beliefs?

Reframing the situation doesn’t mean dismissing your emotions—it means channeling them into understanding and purpose.

7. Take Empowered Action

Action can be one of the most empowering responses to injustice. Whether it’s having a conversation, supporting a cause, or even educating yourself further, taking steps to align your actions with your values helps create a sense of agency.

For me, I feel deeply disturbed by racial and LGBTQIA+ injustices. It’s something that weighs heavily on my heart. One of the ways I’ve channeled this into action is by creating safe spaces within my community for marginalized groups. These spaces are designed to ensure everyone feels seen, valued, and supported.

Additionally, I’ve been offering scholarships to my courses to make them accessible to individuals who might otherwise face barriers. While these are small steps, they have meant a great deal to the individuals impacted, and they remind me that even modest efforts can create ripples of change.

Ask Yourself: Is there something you can do to contribute to improving things? Even if it’s a small action—like offering support, volunteering, or raising awareness—it can make a difference. What if we all took those steps? There’s empowerment in knowing your actions, however small, contribute to a better world.

8. Connect with Like-Minded People

In times of emotional overwhelm, connecting with others who share your values can help you feel less alone. Joining supportive communities, like the Sensitive Empowerment Community, can strengthen your sense of resilience and belonging. Sharing experiences, exchanging insights, and receiving encouragement from others who truly understand can be incredibly grounding and uplifting.

When we feel connected, we are reminded that we’re part of something larger—a network of people working together to create change.

9. Set Boundaries for Your Thoughts

If thoughts about the situation persist and become overwhelming, give yourself permission to take breaks. For example, you might set a mental time limit: “I’ll think about this for 10 more minutes, then I’ll shift my focus to something restorative.”

Allowing space for rest doesn’t mean you don’t care—it means you’re protecting your emotional energy so you can continue to care without burning out.

10. Embrace the Power of Collective Effort

Imagine a world where everyone took care of themselves first and then came together to create change. By stepping into your own light and focusing on your wellness, you can be part of that vision. When we approach injustice with resilience and a clear sense of purpose, we not only protect ourselves but also inspire others to act.

The world needs people like you—empathetic, compassionate, and ready to make a difference. Take care of yourself, take meaningful steps toward change, and remember that even the smallest actions contribute to a brighter future.

A Call to Action

Even small acts of advocacy—like sharing helpful resources, lending your voice to a cause, or simply showing kindness—contribute to meaningful change. Your efforts matter.

Reflective Question

What is one small step you can take today to turn your care and concern into empowerment?

Resources to Support You

If you’re looking for a supportive group of like-minded individuals, consider joining the Sensitive Empowerment Community, where we can navigate these challenges together. You’ll find resources, encouragement, and a sense of belonging among people who care deeply about creating a better world.

I’m Julie Bjelland, LMFT

Consultant and Specialist in Late-Discovered Autism in Sensitive Women (AFAB), I am a neurodivergent psychotherapist, author, and founder of Sensitive Empowerment. I empower sensitive and neurodivergent individuals to embrace their authentic selves, improve their well-being, and thrive. Through my global support hub, I offer online courses, a supportive community, a podcast, articles, and webinars to reduce overwhelm and balance the sensitive nervous system. As a proud LGBTQ+ member, I am dedicated to creating safe, inclusive spaces for all. Discover more at JulieBjelland.com.

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