Life can often feel overwhelming, with stressors piling up and anxiety creeping in as we try to juggle responsibilities, relationships, and unexpected challenges. It’s easy to feel trapped in a cycle of worry, focusing on things that seem far beyond our influence. At Jenine Smith Inc., we aim to empower individuals to break free from this cycle through evidence-based practices, including Stephen R. Covey’s concept of the circle of control.

Understanding the Circle of Control

The circle of control, introduced in Covey’s book The 7 Habits of Highly Effective People, offers a simple yet powerful framework for managing anxiety and focusing energy on what truly matters. It consists of two layers:

1. What is within our control: These are the factors we can influence or change. Examples include our thoughts, boundaries, goals, time management, self-esteem, and how we approach challenges. Focusing on these aspects allows us to take proactive steps to manage stress and reduce anxiety.
2. What is outside our control: These are elements that, no matter how much we worry or ruminate, we cannot influence. This includes the past, future, others’ thoughts, opinions, behaviors, external circumstances, and uncontrollable global events. Learning to accept these aspects as they are is crucial for alleviating mental and emotional strain.

At Jenine Smith Inc., we incorporate this concept in therapy to help clients develop healthier coping mechanisms and foster a sense of empowerment.

Why Focus on What You Can Control?

Anxiety often stems from spending too much time and energy on things beyond our reach. By refocusing on what we can control, we:

1. Break Down Overwhelming Situations
   Large problems can feel insurmountable. The circle of control helps identify manageable steps, reducing feelings of helplessness and making challenges less anxiety-inducing. Therapists at Jenine Smith Inc. guide clients in deconstructing these challenges into actionable items.
2. Gain Mental Clarity
   Worrying about external factors clouds our minds and drains our energy. Shifting focus to controllable aspects clears mental space for productive and positive thoughts.
3. Practice Self-Kindness
   Anxiety can be fueled by harsh self-criticism or unrealistic expectations. Understanding and accepting our limitations reduces intrusive thoughts, builds self-compassion, and encourages healthier boundaries.
4. Encourage Mindfulness
   Focusing on the present moment—what we can control right now—prevents dwelling on the unchangeable past or uncertain future. Mindfulness practices are often integrated into therapy sessions at Jenine Smith Inc. to enhance this awareness.
5. Boost Confidence and Agency
   Fixating on what we can’t control can make us feel powerless. Instead, directing attention to actionable factors builds a sense of accomplishment and encourages proactive problem-solving.

Putting the Circle of Control into Practice

Implementing the circle of control involves mindful shifts in perspective and actionable strategies:

• Pause and Reflect: When anxiety arises, take a moment to identify whether the source of stress is within your control or not.
• Prioritize Actions: For things within your control, break them into smaller, achievable goals.
• Let Go: For factors outside your control, practice letting go through acceptance, journaling, or relaxation techniques.
• Seek Support: Therapy can provide tools and insights to navigate this shift effectively. At Jenine Smith Inc., we tailor our approach to meet individual needs, ensuring each client feels supported on their journey to wellness.

The Benefits of Working Within Your Circle of Control

By focusing on what’s within our control, we reclaim mental space, reduce stress, and foster resilience. This practice enables us to:

• Navigate life with greater calm and clarity
• Cultivate healthier relationships by setting realistic boundaries
• Build confidence and self-esteem through meaningful actions
• Experience less mental fatigue and frustration

Anxiety doesn’t have to define your life. By embracing the circle of control, you can take steps toward greater peace and balance. If you’re ready to explore how this and other strategies can transform your mental health, reach out to Jenine Smith Inc. today. Together, we can chart a path toward a more empowered, less anxious you.