The Circle of Control
This is the circle of control! The concept of this imagery can be helpful in identifying things that are within an individual’s control and things that are not. I also added a middle tier here- there are so many things we can influence but can’t control entirely. I love the idea of the in-between or grey area here!
The circle of control can be a hard concept to wrap my head around sometimes. As a person with anxiety, I feel like I’m constantly trying to keep/maintain control of everything I can, because that feels safer and more predictable. If I can control situations, I can be prepared for those situations.
I hear this often from people who experience anxiety and OCD. The uncontrollable feels scary and unknown, which makes it hard to protect ourself from any potential harm. Our anxious thoughts are there to protect us, but when it comes to things we can’t control, they really don’t serve a purpose of helping, but merely harm. By recognizing our inability to control certain things and challenging our fears, we can find a sense of acceptance. There may always be some worry there— but not the same rumination and obsession that we might experience in anxiety/OCD thought spirals.
It’s simply not realistic to be able to control everything! There’s so much we can’t control, which feels more relevant than ever, and I know people with anxiety (myself included) can really struggle with that.
Reflecting more on what is/isn’t in control can be helpful in the process of *letting go* and recognizing things we shouldn’t ruminate on. I encourage you to try this yourself! Draw out a circle (or 2 concentric circles if you want to include “things I can influence) and start filling things in on each side. Take a moment and really reflect on what feels relevant/important to you and include those things!
If you’re looking to start therapy for anxiety with a therapist who truly gets it, I invite you to set up a free intro call today! You can do so here. Or, feel free to send me a message through my contact form.
Elizabeth Allen, LCPAT, LGPC, ATR-BC
Creative Pathways Counseling LLC
