Dealing With Anxiety
With all the uncertainty in our lives since the pandemic many people are suffering from heightened anxiety.
One very useful and effective way of dealing with anxiety is by using the Circle of Concern.
The Circle of Concern is a tool I first read about way back when in Stephen Covey's The 7 Habits Of Highly Effective People.
It’s a visual image of all the things you worry about but don’t have any influence over.
Covey asks you to direct your energy towards the things you are concerned about and can impact in some way. He calls this the circle of influence (or circle of control).
Covey asks you to direct your energy towards the things you are concerned about and can impact in some way. He calls this the circle of influence (or circle of control).
This model helps you focus on what you actually have control over rather than fretting about issues you don't.
When you focus your energy on stuff you can influence, you increase your ability to affect and effect outcomes in your own sphere.
And crucially you experience less anxiety.
Control Anxiety
You experience less worry because you're actively working on things you can control. By focusing on what you have ownership over you create certainty and power. Which is nice.
You move from living in a Circle Of Concern into a Circle Of Influence or Circle of Control.
This illustration from David Rynick demonstrates the typical differences between the two circles.
It's a perspective thing really. How you approach a situation is key to how you are able to deal with it and how you feel. Anxiety is down to your approach.
I often use The Circle of Concern in coaching sessions where overwhelm is threatening to destabilise a situation.
We write down everything that's causing concern for my client and then focus on the areas we have full control or at least elements of control over.
The process allows you to narrow your focus, reflect and quickly start to consider solutions. And reduce your anxiety.
The process allows you to narrow your focus, reflect and quickly start to consider solutions. And reduce your anxiety.
How Does This Help Me Right Now?
A friend on Facebook shared this image recently. It's credited to The Counselling Teacher Blog and I really like it.
It is the Circle of Concern applied specifically to the coronavirus crisis. I don't know why there's a fox in picture but he's a handsome fox so that's okay.
Take a moment to see how many of your own current concerns lie within this Circle Of Concern.
How will moving your focus into the Circle of Control change things?
It is the Circle of Concern applied specifically to the coronavirus crisis. I don't know why there's a fox in picture but he's a handsome fox so that's okay.
Take a moment to see how many of your own current concerns lie within this Circle Of Concern.
How will moving your focus into the Circle of Control change things?
Perhaps not on the outside but very definitely in your mind. And crucially that's where the anxiety lives.
Good luck!
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