This is the fourth post in our series about trauma-informed self care. Listen to the audio version of this episode here or find The Greater Us wherever you listen to your podcasts!
Engaging with difficult material—whether it’s news about violence, personal trauma, or societal issues—can feel like ingesting a “low-dose poison.” However, within those moments of uncertainty lies a powerful tool: agency. This concept, which involves the ability to act and influence our surroundings, allows us to take steps to mitigate feelings of helplessness and reinforce our sense of agency
This post explores how we can cultivate agency in our lives, especially when faced with distressing circumstances or doing difficult work.
Understanding Agency
Agency can be simply defined as the capacity to exert influence or make impactful decisions. In our daily lives, particularly in times of crisis or turmoil, it’s easy to feel a sense of helplessness. However, it is crucial to recognize that agency gives us the power to act back on the world, transforming our feelings of despair into actions that promote healing and change.
One of the biggest predictors of developing PTSD after a traumatic event is not just fear, but the combination of fear and helplessness. For many survivors, part of their healing journey involves taking action regarding the issues that caused them harm. This might include speaking out, volunteering, or intervening in situations where they can make a difference. These actions foster a sense of agency and help create a safer world for others.
The Importance of Small Interventions
Cultivating agency doesn't require monumental changes; instead, it can begin with small, intentional actions.
Consider your daily interactions and the spaces you occupy. What small interventions can you make to foster a sense of safety and support? Perhaps it’s reaching out to a friend who may be struggling, volunteering your time to help others, or engaging in community activities. Every action contributes to creating a safer and more supportive environment for everyone.
When I taught my students about gender violence and power dynamics, I shifted the focus of their final projects. Instead of writing traditional papers, I encouraged them to create something that made an intervention in the world. This could be a creative project, an activist endeavor, or even educational media. It was inspiring to witness their creativity and the ways they chose to channel their insights into actionable change.
Transforming Vulnerability into Strength
A vital aspect of agency is transforming vulnerability into strength. Throughout my career, I've learned to approach difficult topics with care. While researching the history of how psychiatry understood power-based violence, I often found myself grappling with materials that made me feel unsafe in my body. To counter this, I sought out martial arts training, which transformed my relationship with vulnerability and empowerment. This practice not only helped me physically but also enriched my academic and personal life.
As you navigate your own challenges, think about how you can transform feelings of vulnerability into a source of strength. This might involve developing new skills, educating yourself on important issues, or exploring creative outlets that allow for self-expression and healing.
Connecting and Supporting Others
Agency is not just about individual actions; it also encompasses how we connect with others. How can we support those around us? This might mean actively listening to someone’s concerns, encouraging a friend to share their story, or participating in community activism.
By fostering connections and supporting others, we create a collective sense of agency, which can amplify our impact and help us navigate the complexities of our world together.
Reflecting on Our Impact
Finally, it’s essential to remind ourselves of the impact we can make. In moments of fear, anger, or frustration, take a step back and ask: What difference am I making? What actions can I take? This reflective practice not only strengthens our sense of agency but also helps us see the positive contributions we make in our communities.
Let me share a personal story. Before my first shift in the emergency department, I was terrified. I thought, "What if I mess up?" But by the end of that shift, I realized the significant impact my presence had. Just by being there, I provided a buffer for those who needed support. This realization became a guiding principle in my work: to consciously acknowledge and remind myself of the positive influence I could have.
By recognizing the importance of our presence and our actions, we can shift from a mindset of helplessness to one of being in power. Even small things can make a difference.
Conclusion
Cultivating agency means acting back on the world meaningfully, and this can entail embracing even small interventions like supporting others and reflecting on our impact as we do our work and navigate life’s complexities.
As we move forward, let’s remember that we have the capacity to make a difference—however small it may seem. Together, we can foster a more compassionate and empowered world. Thank you for engaging with this important conversation, and I encourage you to share your thoughts or experiences as we continue this journey together.
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