Ditch anxiety. Your true empowered self starts now.

Use the 'Sphere of Influence' to Let Go of things Beyond Your Control.

In our household, we have a mantra for those moments when someone lets the lava of worry overflow. To tap the brakes, we simply say, “one thing at a time.” It’s a gentle reminder that even though it may feel like everything is piling up at once, the only way forward is to start with the first thing. One thing.

When the news brims over with events that weigh heavy on our minds — like two on-going wars, a troubled planet, and an eroding political climate the world over - it can be more than our nervous systems can happily handle. These global issues often cast a looming shadow over our personal lives, leaving us feeling helpless and disconnected from our power.  

It’s easy to get so spun up in the outside world that a few mounting things on our to-do list or a couple lingering problems can put us in a heightened state of anxiety.  Every little thought and worry has its own charge that steadily drains our energy. At times, we may not recognize the full scope of thoughts running through our emotional circuitry. We are affected, but don’t always see how or why. All we do know is that some days it all feels like too much. 

Next time you feel anxiety creep in, grab your journal and try the “Sphere of Influence” method to get some clarity, free up some mental space, and let go of over-whelm.

Author Stephen R. Covey popularized a method known as the "Sphere of Influence," commonly utilized in coaching and therapy circles. This approach can recover a sense of control during overwhelming times. The “Sphere of Influence” not only reveals the number of things contributing to anxiety and worry, but can be helpful in discerning what is ours to take on and what lies beyond our control. It also differentiates the sphere of control, areas where we can act independently, and the sphere of influence, situations where we can impact the outcome- yet seeking support might be best.