In today’s world, it’s easy to feel overwhelmed. Everywhere we turn, there are news reports of political tension, environmental disasters, and economic uncertainty. Social media adds even more pressure, constantly reminding us of what’s happening across the world. It’s normal to feel anxious about these things, but what if the key to a healthier, happier life isn’t found in trying to change the world—but in focusing on what’s within our control?
There’s a simple but powerful concept in mental health: the sphere of control. It refers to the idea that while there are many things we can’t change, there are also many things we can control. When we shift our focus from worrying about the uncontrollable to taking charge of what’s within our power, we reduce stress, improve emotional well-being, and build resilience.
Instead of getting caught up in global issues or external pressures, consider shifting your focus to the things you do have power over:
These may seem like small choices, but they add up to a big impact on your mental health. Let’s break them down.
The way you talk to yourself matters. Many people have an overly critical inner voice, focusing on failures and weaknesses. But just as we would encourage a struggling friend, we can learn to treat ourselves with the same kindness and patience.
Try this:
We don’t control other people’s behavior, but we do control who we spend time with and what boundaries we set. Surrounding yourself with supportive people and setting limits with those who drain your energy can dramatically improve your mental health.
Try this:
Physical and mental health are deeply connected. While you can’t control every health outcome, you can make choices that support your well-being.
Sleep: Lack of sleep increases anxiety and irritability, while good sleep improves mood, focus, and resilience.
Nutrition: What you put into your body affects your brain function, energy levels, and mood.
Movement: Exercise isn’t just about physical fitness—it’s one of the most effective ways to improve mental health.
While you can’t avoid stress completely, you can control how you respond to it. Healthy coping strategies help you process emotions rather than feeling consumed by them.
Try this:
When we focus too much on what we can’t control, we feel powerless. That powerlessness can lead to anxiety, frustration, and hopelessness. But when we shift our energy toward what is within our control, we regain a sense of agency in our lives. This shift leads to:
The world will always be full of uncertainties, challenges, and events beyond our control. But within our own lives, we have choices—choices that shape our happiness, well-being, and resilience. By focusing on what we can control, we take back our power and create a life that supports our mental health.
Start today. Choose one thing in your control and take action. The difference it makes might surprise you.
