Feeling Out of Control? Try This Mindfulness Tool to Shift Your Energy
Life has a way of throwing curveballs — from relationship tension and workplace stress to those late-night spirals that keep you up at 2 a.m. And while we can’t control what happens around us, we can learn to center ourselves within it.
If you've ever found yourself overwhelmed, overthinking, or emotionally drained by things you wish you could change, you're not alone. Often I hear thoughts like:
“Here’s everything that could go wrong.”
“I keep replaying that one mistake from years ago.”
“What if people don’t like me?”
“I don’t have what it takes — things will never change.”
“I can’t feel okay until they change.”
Sound familiar? Our minds are great at taking a single thought and running with it until we’re spiraling. These loops can feel consuming, distracting you during the day and keeping you up at night. You might feel anxious, stuck, hopeless, or irritable, wondering why it's so hard to feel okay.
There’s a powerful, simple tool I often share in therapy that can bring clarity and ease!
The Circle of Control: A Mindset Reset🌿
When we focus our energy on things we can’t control — the past, the future, someone else’s behavior — we often feel powerless. But when we turn our attention toward what is within our control, we start to regain a sense of calm, agency, and confidence.
This week, I challenge you to try this practice:
✏️ Draw Your Circle of Control
Start with a blank page. Draw a large circle.
Outside the circle, write down everything that’s out of your control — things like other people’s actions, the past, the weather, the future, or someone else’s happiness.
Inside the circle, write what is within your control — your mindset, your boundaries, how you respond, how you care for yourself, how you move your body, and whether or not you reach out for support.
As challenges come up, pause and identify three things within your control in that moment. Try it a few times this week and notice how your stress shifts.
Why This Works — And How It Helps:
When we externalize what we’re thinking, especially through visual tools like this, we interrupt the spiral. You give your brain a new focus. You name the worry, but you also name your power within it.
This practice becomes even more effective when paired with mindfulness. Here's a mini moment to reset right now:
10-Minute Mindfulness Break + Circle of Control Practice
Find a safe, comfortable space.
Take a deep inhale through your nose for 4 seconds.
Exhale slowly through your mouth for 6 seconds.
Repeat 2 more times.
Open your journal. Draw your Circle of Control.
Ask yourself:
What am I feeling out of control about right now?
What can I actually influence in this moment?
What can I let go of — gently, with compassion?
This is how we practice emotional regulation, self-compassion, and nervous system regulation — all essential ingredients for long-term well-being.
🌱 Ready to Try It?
Take 10 minutes today. Create your circle. Connect with your breath. Reclaim your power — one mindful moment at a time.
Remember: You are not broken. You are human. And with the right tools and support, you can feel more grounded, empowered, and at peace.