As a therapist, I often work with clients who feel overwhelmed by the many challenges and uncertainties in their lives. One powerful tool I introduce to help manage anxiety is the concept of the Circles of Control and Influence. This framework, popularized by Stephen Covey, can be incredibly effective in fostering a sense of empowerment and reducing feelings of helplessness.

What Are the Circles of Control and Influence?

The Circles of Control and Influence are a way to categorize the various aspects of our lives based on our ability to affect them:

1. Circle of Control: This includes everything you have direct control over, such as your actions, thoughts, and responses. For example, you can control how you manage your time, how you react to situations, and the goals you set for yourself.
2. Circle of Influence: This encompasses areas where you can exert some influence but do not have full control. It involves interactions with others, such as relationships, team dynamics, and community involvement. While you can’t control others’ actions, you can influence them through your behavior and communication.
3. Circle of Concern: This outer circle contains everything that concerns you but is beyond your control or influence. It includes global events, other people’s opinions, and natural disasters. Focusing too much on this circle can lead to anxiety and a sense of powerlessness.

How Can This Framework Help Reduce Anxiety?

Understanding and applying the Circles of Control and Influence can be a transformative approach to managing anxiety. Here’s how:

1. Focus on What You Can Control: By concentrating on your Circle of Control, you can take proactive steps to manage your life. This might involve setting achievable goals, developing healthy habits, and practicing mindfulness. When you focus on what you can control, you feel more empowered and less anxious.
2. Influence Positively: In your Circle of Influence, strive to build positive relationships and communicate effectively. By influencing others constructively, you can create a supportive environment that reduces stress and fosters collaboration.
3. Let Go of the Uncontrollable: Recognize that some things are beyond your control. Accepting this can be liberating. Instead of worrying about the Circle of Concern, redirect your energy towards areas where you can make a difference. This shift in focus can significantly reduce anxiety.

How to apply it

1. Identify Your Circles: Take some time to list down your concerns and categorize them into the three circles. This exercise can help you visualize where to direct your energy.
2. Set Boundaries: Establish clear boundaries to protect your Circle of Control. This might involve saying no to unnecessary commitments or limiting exposure to negative news.
3. Practice Mindfulness: Engage in mindfulness practices to stay grounded in the present moment. This can help you maintain focus on your Circle of Control and reduce anxiety about the future.
4. Communicate Effectively: Enhance your influence by improving your communication skills. Active listening, empathy, and assertiveness can help you build stronger connections and positively impact your Circle of Influence.

The Circles of Control and Influence offer a practical and empowering framework for managing anxiety. By focusing on what you can control, positively influencing your surroundings, and letting go of the uncontrollable, you can cultivate a sense of calm and resilience. Embrace this approach to navigate life’s challenges with confidence and reduce anxiety effectively.

Give it a go and let us know what you think 🙂