Your agency grows every time you identify something you can actually change.

Agency is not a fixed quantity you either have or lack. It expands each time you locate something you can actually affect and affect it, because the doing teaches you where the next lever is. People who feel powerless are often just out of practice at looking.

Make a habit of finding one changeable thing per problem, however small, and changing it. Keep a rough tally over a month. You will notice both your ability and your sense of possibility growing at the same time.