The “circle of control” is a powerful tool used in cognitive behavioral therapy (CBT) to help individuals identify and manage their stress and anxiety. It’s a simple yet effective visual representation that categorizes aspects of our lives into what we can control, what we can influence, and what’s entirely out of our hands. By understanding these distinctions, we can focus our time and energy on areas where we can make a real difference, leading to greater peace of mind and emotional resilience.
Understanding the Three Circles
The circle of control worksheet typically consists of three concentric circles, each representing a different level of influence:
1. Circle of Control: This innermost circle represents things you have direct control over. These are your choices, actions, and responses to situations.
- Examples: Your thoughts, feelings, behaviors, habits, how you spend your time, who you spend time with, your attitude, your effort.
2. Circle of Influence: The middle circle encompasses things you can influence but don’t have complete control over. This includes situations and relationships where your actions can make a difference, but the outcome also depends on external factors.
- Examples: Your health (while you can’t control getting sick, you can influence it with healthy habits), your job performance (you can control your effort and attitude, but not always the outcome of projects), relationships with others (you can control your actions, but not how others react).
3. Circle of Concern: The outermost circle represents things that concern you but are outside your direct control or influence. These are often external factors or situations you have little to no power to change.
- Examples: The weather, traffic, the economy, political events, other people’s actions, the past.
Circle of Control Worksheet Example
Why Use a Circle of Control Worksheet?
Utilizing a circle of control worksheet offers several benefits:
- Reduced Stress and Anxiety: By recognizing what you can’t control, you can let go of worries about those things and focus your energy on what you can influence.
- Increased Empowerment: Focusing on your circle of control empowers you to take action and make positive changes in your life.
- Improved Problem-Solving: The worksheet helps you break down problems and identify potential solutions within your control.
- Enhanced Self-Awareness: Working with the circle of control increases your awareness of your thoughts, feelings, and reactions to different situations.
How to Use a Circle of Control Worksheet
Ready to take charge? Follow these steps to utilize a circle of control worksheet effectively:
- Download a Free Template: Many free circle of control worksheet PDFs are available online.
- Identify Your Concerns: Start by brainstorming a list of things that are causing you stress, worry, or anxiety. Write down anything that comes to mind.
- Categorize Each Concern: Carefully consider each item on your list. Determine whether it falls into your circle of control, circle of influence, or circle of concern.
- Develop Actionable Steps: For items within your circle of control or influence, brainstorm specific actions you can take to address them.
- Focus on What You Can Control: Make a conscious effort to shift your attention and energy towards the things you can control.
Person Using a Circle of Control Worksheet
Tips for Maximizing the Worksheet’s Effectiveness
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Be Honest With Yourself: When categorizing items, be truthful about what you genuinely can and cannot control.
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Start Small: If you’re feeling overwhelmed, begin by focusing on just one or two things within your circle of control.
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Practice Regularly: The circle of control is most effective when used as a regular practice. Consider revisiting your worksheet weekly or whenever you’re feeling stressed.
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Seek Support: If you’re struggling to identify what you can control or develop actionable steps, don’t hesitate to seek support from a therapist or counselor.
“The beauty of the circle of control,” says Dr. Emily Carter, a licensed clinical psychologist specializing in anxiety disorders, “is its simplicity. It’s a tool anyone can use to gain a sense of mastery over their lives, even when faced with challenging circumstances.”
Circle of Control in Everyday Life
The circle of control isn’t just a worksheet; it’s a mindset shift that can be applied to all aspects of life:
- Work: Feeling overwhelmed by a project deadline? Focus on what you can control: your effort, time management, and communication with colleagues.
- Relationships: Having a disagreement with a loved one? Concentrate on your actions and communication style, and accept that you can’t control how the other person reacts.
- Health: Concerned about a health issue? While you can’t control everything, focus on making healthy choices within your control: diet, exercise, and stress management.
Conclusion
The circle of control worksheet is a valuable free resource that can empower you to manage stress, reduce anxiety, and take charge of your wellbeing. By understanding and applying the principles of this tool, you can focus on what truly matters and navigate life’s challenges with greater confidence and resilience. Download your free PDF worksheet today and start experiencing the transformative power of the circle of control.
FAQ
1. Where can I find a Circle Of Control Worksheet Pdf Free Download?
Many websites offer free downloadable templates. A simple online search for “circle of control worksheet PDF” will provide numerous options.
2. Can children benefit from using the circle of control?
Yes, the circle of control can be incredibly beneficial for children. It helps them understand what they can and cannot control, which can reduce anxiety and promote a sense of agency.
3. Is the circle of control only useful for people with anxiety?
While particularly helpful for managing anxiety, the circle of control can benefit anyone looking to increase self-awareness, improve problem-solving skills, and gain a greater sense of control over their lives.
4. What if I’m having trouble identifying things within my control?
Don’t get discouraged! It can sometimes be challenging to differentiate between what we can and cannot control. Consider seeking support from a therapist or counselor for guidance.
5. How often should I use a circle of control worksheet?
The frequency is up to you. Some find it helpful to use the worksheet regularly (weekly or monthly), while others may use it as needed when feeling overwhelmed or stressed.
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