Focusing On What You CAN Control

A Powerful Coping Skill

Life is unpredictable. No matter how much we plan, unexpected challenges arise—whether it’s a global crisis, personal setbacks, or everyday stressors. When faced with uncertainty, many people feel overwhelmed by anxiety and frustration, often fixating on things beyond their control. While this reaction is understandable, it can also be exhausting and counterproductive.

A more effective way to regain a sense of stability is to focus on what you can control. By directing your energy toward actionable steps and personal choices, you create a foundation for resilience. This shift in focus can have a meaningful impact on your mental and emotional well-being.

Why Focusing on What You Can Control Helps

Anxiety thrives on uncertainty. When we obsess over things we can’t change—such as other people’s opinions, the economy, or the past—we deplete our mental and emotional energy. Instead, directing our focus to things we can influence provides:

• Reduced Stress – Worrying about uncontrollable factors leads to frustration. Shifting your mindset helps reduce anxiety and fosters emotional balance.
• Increased Productivity – Focusing on actionable steps allows you to make meaningful progress rather than feeling stuck in worry.
• Improved Mental Health – Gaining a sense of control can enhance resilience, boost confidence, and promote a more positive outlook.

How to Focus on What You Can Control

1. Identify What’s Within Your Control
   When faced with a stressful situation, take a moment to assess what aspects you can influence. For example, you can’t control the outcome of a job interview, but you can prepare thoroughly and present yourself confidently.
2. Practice Mindfulness
   Mindfulness helps you stay present rather than dwelling on past mistakes or worrying about the future. Techniques like deep breathing, meditation, and grounding exercises can redirect your focus to the here and now.
3. Set Boundaries with Uncontrollable Factors
   Limit exposure to negative influences that drain your energy—whether it’s doomscrolling on social media, engaging in toxic relationships, or overanalyzing worst-case scenarios. Setting boundaries allows you to protect your emotional well-being.
4. Take Action Where You Can
   Instead of ruminating, channel your energy into productive actions. If you’re stressed about finances, create a budget. If you’re feeling disconnected, reach out to a friend. Small, purposeful actions help you reclaim control.
5. Reframe Your Perspective
   Instead of viewing challenges as insurmountable obstacles, see them as opportunities for growth. Ask yourself: What can I learn from this? How can I adapt? Shifting to a growth mindset enhances resilience.
6. Cultivate Self-Compassion
   Accept that you are doing the best you can with what you have. Self-compassion allows you to acknowledge difficulties without self-judgment, making it easier to refocus on constructive actions.

Final Thoughts

Focusing on what you can control is not about ignoring challenges or pretending difficulties don’t exist. Instead, it’s about reclaiming agency in your life and making the most of your circumstances. By redirecting your energy toward what you can influence, you build resilience, reduce stress, and improve overall well-being.

When you feel overwhelmed, pause and ask yourself: Am I focusing on what I can control? This simple shift in mindset can make all the difference.

Chicago-Based Illinois Therapy for Adults and Teens Seeking Real Change

Life is complicated and rarely follows a straight path. PeoplePsych is a Chicago-based psychotherapy group dedicated to helping teens and adults navigate challenges and create meaningful change. Our therapists provide affirming, client-centered care in a safe, nonjudgmental space via online therapy.  Serving people throughout Illinois via secure HIPAA compliant teletherapy platforms.

If you’re ready to start therapy, contact our Clinical Coordinator at (312) 252-5252 or intake@peoplepsych.com.