Visualizing Boundaries: Understanding the Circle of Control
The term “circle of control” in psychology pertains to the elements of one’s environment that can be managed. It is based on the concept of locus of control, which refers to an individual’s belief in their ability to influence the events in their life. By focusing on what they can control and letting go of what they cannot, individuals can effectively manage their stress and anxiety.
Recognizing what is within their sphere of influence allows people to make proactive decisions and take action to improve their circumstances. Regularly evaluating their circle of control and practicing mindfulness can lead to a greater sense of contentment and tranquility in their daily lives.
What is the Circle of Control?
The circle of control is a visual representation of the things people can and cannot control. For example, negative events like the pandemic, how others treat you, and the past are things that you have no power over. On the other hand, you have the ability to:
- Take care of yourself
- Behave well
- Work on your personal goals
- Set boundaries to protect your peace
- Decide what you prioritize
Written by: Michael Vallejo, LCSW
Visit Mental Health Center Kids to Learn MoreRecent Post
🧠 Mental Wellness Begins with What You Can Control
What is in our control?
- Setting Bounderies
- Thoughts and Actions
- Setting Goals
- Give my energy to
- Handle Challenges
What is the Circle of Control?
The Circle of Control, How to Stop Worrying
Why is the Circle of Control Important?
By focusing on the things that are within our circle of control, we can take an active role in shaping our life and creating the outcomes that we want. This can help you to feel more empowered and in control of your circumstances.
On the other hand, trying to control things that are outside of your control can be frustrating and ultimately futile, so it's important to recognize these limitations and stop worrying about things outside your inner circle.
Written by: Colin Scotland
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Benefits of controlling thoughts, feelings and actions
Thoughts, feelings and actions: Consequences of differences in the control we have over each of them
Using various strategies to control our thoughts, feelings and actions can produce significant benefits in addressing a variety of issues such as depression, the various anxiety disorders, anger and stress management, substance use and eating issues, trauma, relationship issues as well as performance in sports and other domains.
Techniques which focus on controlling thoughts include those such as thought records which help people change their negatively skewed thoughts into less negative and more accurate thoughts and others such as gratitude journaling which focus on reminding oneself of the positive people, things and activities in one’s life.
Strategies to control emotions include controlled breathing and other physical relaxation methods to momentarily calm the intensity of difficult emotions like anger, frustration and anxiety along with deliberately exposing oneself to difficult emotions with the benefit over time of lowering the intensity of these emotions in a lasting manner.
Written by: Dr.Patrick Keelan
Visit Dr.Patrick Keelan to Learn MoreTalking to Yourself: Is It Normal?
Self-talk is a healthy way to build motivation, calm nerves or analyze a tricky situation. “It’s a useful way to check in with yourself and organize thoughts and feelings,” says health psychologist Grace Tworek, PsyD.
Benefits of talking to yourself:
- Critical thinking
- Increased focus
- Stress reduction
- Motivation
- A personal check-in
Written by: Cleveland Clinic Staff
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10 Ways How to Overcome Challenges Life Throws at You
How I handle challenges?
Life is full of its ups and downs. One day, you may feel like you have it all figured out. Then, in a moment’s notice, you’ve been thrown a curve ball. You’re not alone in these feelings. Everyone has to face their own set of challenges. Learning how to overcome challenges will help you stay centered and remain calm under pressure.
Ways to Overcome Challenges in Life:
- Make A Plan
- Know You’re Not Alone
- Ask For Help
- Feel Your Feelings
- Accept Support
- Help Others
- Think Big
- Positive Mindset
- Don’t Give Up
- Work Smart, Not Hard
Written by: UoPeople Staff
Visit University of the People to Learn MoreWhat are personal boundaries?
Why Personal Boundaries are Important and How to Set Them
What are personal boundaries?
Personal boundaries are simply the lines we draw for ourselves in terms of our level of comfort around others.
These boundaries may have to do with:
- physical contact (not feeling comfortable hugging a person you've just met).
- verbal interactions (not wanting a friend or family to speak down to you).
- our own personal space (choosing to not have others in your when you aren't there).
Written by: Leah Campbell
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Why is setting healthy boundaries important?
Why Personal Boundaries are Important and How to Set Them
Setting boundaries is simply about communicating your needs for healthy interaction to someone else. It isn’t always easy. Not everyone may like or understand your boundaries or your reasons for setting them. But if you don’t set those boundaries, you certainly can’t expect them to be followed.
It often takes courage and strength to set boundaries, but when you do so, you can feel comfortable knowing your lines have been set. Your needs have been communicated. And if someone chooses to violate your boundaries after that, you would be within your rights to create further distance between yourself and that person.
Written by: Leah Campbell
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How Setting Goals can Positively Impact our Mental Health
goals represent things you want the most, and the best way to make yourself happy is by making goals that are achievable.
The important thing to remember about setting and creating goals for yourself is having a plan of how you’re going to get there. Ask yourself, how am I going to accomplish this goal? Having big resolutions and plans for yourself is a great start, but in order to get there, it can be helpful to create small, more achievable objectives in between that will get you closer to reaching that goal.
When you achieve your goals, it can make you feel proud of yourself and boost your self-esteem. When you are setting goals for yourself, it is important to know yourself and your limitations. If you fail to consider aspects that are detrimental to completing your goals, then you might be setting yourself up to fail. In order to help you in the journey to achieving happiness through healthy goal setting, here are some tips to help:
- Know yourself
- Small objectives
- Accountability team
- Healthy expectations
Written by: Center Stone Staff
Visit Center Stone to Learn MoreHow can I take care of my mental health?
Caring for Your Mental Health
Self-care means taking the time to do things that help you live well and improve both your physical health and mental health.
- Get regular exercise
- Eat healthy, regular meals and stay hydrated
- Make sleep a priority
- Try a relaxing activity
- Set goals and priorities
- Practice gratitude
- Focus on positivity
- Stay connected
Written by: National Institute Of Mental Health Staff
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For further details regarding “The Circle of Control: What is Out of Our Control,” please click here. This article delves into the concept of focusing on aspects of our lives that are beyond our control, rather than becoming overwhelmed by them.
By recognizing the boundaries of our influence, we can reduce stress and anxiety, ultimately improving our overall well-being. To explore this important topic further, please follow the link.