Colourful Coping Strategies Activity – ‘Getting Control’
Throughout times of ambiguity, change and stress we can find ourselves feeling out of control and entering into a state of panic and concern. Our thoughts can rule the roost and spiral into a tornado of disruption with a focus on those things we cannot do anything about.
The purpose of this self-coaching ‘Colourful Coping Strategies’ follow-up activity is to help you refocus your energy and take control of the things that are within reach, realise the impact you can have on others and let go of the things you can do nothing about.[ult_content_box bg_color="#ffffff" box_shadow="horizontal:1px|vertical:1px|blur:4px|spread:2px|color:#cecece|style:outset|" hover_box_shadow="horizontal:px|vertical:px|blur:px|spread:px|style:inherit|" el_class="rounded-border-box" padding="padding-top:55px;padding-right:35px;padding-bottom:35px;padding-left:35px;" margin="margin-left:0px;"]
Identifying the cause
On a piece of paper write down all the things that might be causing you stress. This could be recorded from moment to moment or at the end of the day.
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Putting first things first
• Draw Fig. 1 on a piece of paper
• If you have decided that you have NO control over a cause, write it in ‘Circle of Concern’
• If you believe you could influence the outcome, write that in the ‘Circle of Influence’
• If you believe your actions, behaviours and attitude CAN influence the issue, write it in ‘Circle of Control’
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Analysing the cause
Consider each cause that you have written down and investigate your level of control over each cause. Ask yourself ‘what can I tangibly do that WILL have an impact on this cause of stress?’
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Taking Control
• Let go of all issues in the outside circle
• Take each cause in the middle circle and write down the action you can take
• Review the middle circle and identify what you need to do to influence the outcome
[/ult_content_box][ult_content_box bg_color="#ffffff" box_shadow="horizontal:1px|vertical:1px|blur:4px|spread:2px|color:#cecece|style:outset|" hover_box_shadow="horizontal:px|vertical:px|blur:px|spread:px|style:inherit|" el_class="rounded-border-box" padding="padding-top:55px;padding-right:35px;padding-bottom:35px;padding-left:35px;" margin="margin-left:0px;"]
Identifying the cause
On a piece of paper write down all the things that might be causing you stress. This can be done moment to moment at the end of the day.
[/ult_content_box][ult_content_box bg_color="#ffffff" box_shadow="horizontal:1px|vertical:1px|blur:4px|spread:2px|color:#cecece|style:outset|" hover_box_shadow="horizontal:px|vertical:px|blur:px|spread:px|style:inherit|" el_class="rounded-border-box" padding="padding-top:55px;padding-right:35px;padding-bottom:35px;padding-left:35px;"]
Analysing the cause
Consider each cause that you have written down and investigate your level of control over each cause. Ask yourself ‘what can I tangibly do that WILL have an impact on this cause of stress?’
[/ult_content_box][ult_content_box bg_color="#ffffff" box_shadow="horizontal:1px|vertical:1px|blur:4px|spread:2px|color:#cecece|style:outset|" hover_box_shadow="horizontal:px|vertical:px|blur:px|spread:px|style:inherit|" el_class="rounded-border-box" padding="padding-top:55px;padding-right:35px;padding-bottom:5px;padding-left:35px;" margin="margin-left:0px;"]
Putting first things first
• Draw Fig. 1 on a piece of paper
• If you have decided that you have NO control over a cause, write it in ‘Circle of Concern’
• If you believe you could influence the outcome, write that in the ‘Circle of Influence’
• If you believe your actions, behaviours and attitude CAN influence the issue, write it in ‘Circle of Control’
[/ult_content_box][ult_content_box bg_color="#ffffff" box_shadow="horizontal:1px|vertical:1px|blur:4px|spread:2px|color:#cecece|style:outset|" hover_box_shadow="horizontal:px|vertical:px|blur:px|spread:px|style:inherit|" el_class="rounded-border-box" padding="padding-top:55px;padding-right:35px;padding-bottom:35px;padding-left:35px;"]
Taking Control
• Let go of all issues in the outside circle
• Take each cause in the middle circle and write down the action you can take
• Review the middle circle and identify what you need to do to influence the outcome
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This activity has been adapted from Stephen Covey’s ‘Circle of Concern and Circle of Influence’ model which was first published in his book the ‘7 Habits of Highly Effective People’ (1989) Covey distinguishes between proactive people (who focus on what they can control) and reactive people (who focus their energy on things outside of their control).
