Worrying is our mind's way of working through problems. But all too often, we worry about things we can’t do anything about, trapping us in an endless loop. When that happens, it can be powerful to distinguish between what we can and cannot control. This gives us permission to release what lies beyond our grasp and focus our energy where it’ll actually make a difference.
Our Circle of Control worksheet helps clients do this by identifying a problem they’re worried about and then writing down the things they can and cannot control about it. Making this distinction allows clients to honor their limitations and channel their efforts where they will make a difference.
This exercise lends itself well to acceptance and commitment therapy (ACT), but it’s also ideal for clients who are very focused on things beyond their direct control, such as:
- others’ actions, beliefs, or feelings
- past mistakes or regrets
- external validation or recognition
- aging
Remind clients that it’s normal to have strong feelings about things they can’t control. The goal of the activity isn’t to push aside these emotions, but rather to channel them toward things they can control. To help clients get the most out of the activity, discuss specific strategies for taking action on things they can control and releasing, accepting, or shifting attention from the things they cannot control.
