Symptoms of stress and anxiety? Learn about the spheres of control, a tool that will help you regain calm

Do you have symptoms of stress and anxiety? If so, you may wake up with a racing heart or feel a knot in your stomach when faced with challenging projects you weren't expecting.

Or maybe you exhaust yourself from tossing and turning in bed, unable to fall asleep, imagining negative scenarios that never happen.

These signs are common in women. But don't worry, there is a powerful tool that will help you regain control and serenity in your life: the spheres of control.

Symptoms of stress and anxiety

Stress and anxiety are like those unwanted visitors who move into your home uninvited. They manifest themselves in various ways:

• Muscle tension, especially in the neck and shoulders
• Insomnia and other sleeping problems.
• Changes in appetite, you may lose or gain weight.
• Difficulty concentrating on important things.
• Irritability or mood swings from one moment to the next.
• Constant fatigue, even if you have slept through the night.
• Racing thoughts and excessive worry.

These symptoms can affect your quality of life, relationships, and performance at work. That's why I'll teach you how to control it.

Symptoms of stress and anxiety? Learn about the spheres of control, a powerful tool for your well-being

Spheres of control are a simple, yet revolutionary and transformative concept.

It is based on three circles that determine how you respond to stress and anxiety:

• The inner circle : what you can control directly.
• The middle circle : what you can influence.
• The outer circle : what is completely out of your control.

By identifying where each of your concerns falls, you can focus your energy more effectively and reduce unnecessary stress.

How to apply spheres of control in your life?

Let's take an everyday example: you're worried about an important presentation at work. See how you would apply the spheres of control:

• You can control : your preparation, rehearsing, sleeping well the night before.
• You can influence : the impression you give, the clarity of your message.
• You can't control : your audience's reactions, unexpected technical issues.

By focusing on what you can control and influence, you automatically reduce the symptoms of stress and anxiety associated with what is out of your hands.

How to use spheres of control in your daily routine?

To get the most out of this tool, there are some amazing strategies to get faster results by applying the spheres of control:

• Practice mindfulness , observing your thoughts without judging them.
• Make a list of worries and categorize them according to areas.
• Set realistic goals , always based on what you can control.
• Celebrate your achievements , no matter how small.
• Practice acceptance of what you cannot change

Remember, using spheres of control doesn't mean ignoring problems, but rather addressing them in a more effective and less stressful way.

Stress and anxiety symptoms can be overwhelming, but knowing tools like spheres of control will help you manage them better.

Why not start applying spheres of control in your life today?

Sources:

• Understanding the circles of influence, concern and control
• The 7 Habits of Highly Effective People by Stephen R. Covey, 1989, p. 81-92
• Mindset: The New Psychology of Success by Carol S. Dweck, 2006, p. 57-58
• The Anxiety and Phobia Workbook by Edmund J. Bourne, 2015, p. 123-125