In a world full of uncertainty, it’s easy to feel overwhelmed and anxious. But one of the most powerful tools we have for improving our mental health is learning the difference between what we can control—and what we can’t. in Therapy, when we focus on what’s within our power, we gain clarity, reduce stress, and foster resilience.
What You Can Control
1. Your Reactions
You may not control what happens, but you can choose how to respond. Practicing mindfulness, pausing before reacting, and grounding techniques can all help shift reactive patterns into thoughtful responses.
2. Your Thoughts
Although thoughts may arise automatically, we can learn to challenge and reframe unhelpful thinking patterns through cognitive behavioral strategies.
3. Your Behavior
You have the ability to choose your actions, set boundaries, follow healthy routines, and engage in self-care.
4. Your Self-Talk
The way you speak to yourself matters. Practicing compassion and affirming inner dialogue can build confidence and emotional strength.
5. Your Effort
You may not control the outcome, but your level of effort, dedication, and consistency is always within your reach.
6. Your Goals and Intentions
Setting clear, realistic goals aligned with your values gives you direction and helps you feel more empowered and in control.
What You Can’t Control
1. Other People’s Actions or Opinions
You cannot control how others behave or what they think. Trying to do so can lead to emotional exhaustion and disappointment.
2. The Past
No matter how much we dwell on it, we cannot change the past. Healing involves acceptance, self-forgiveness, and learning from experience.
3. The Future
You can plan for the future, but you can’t predict or fully control what it will bring. Anchoring yourself in the present helps reduce anxiety.
4. External Events
Natural disasters, political situations, and many life changes are beyond our influence. Focusing on how we cope with these events is key.
5. Other People’s Emotions
You can support others, but you are not responsible for how they feel. Emotional boundaries are essential for healthy relationships.
The Mental Health Benefits of Focusing on What You Can Control
Letting go of what you can’t control isn’t about giving up—it’s about shifting your energy toward what truly matters. When we stop trying to manage the uncontrollable, we free up space for healing, growth, and inner peace.
Therapy can help you:
- Identify your personal control boundaries
- Learn coping strategies for stress and anxiety
- Build emotional resilience
- Strengthen self-awareness and confidence
How Therapy Can Help
If you find yourself stuck in worry, burnout, or trying to control the uncontrollable, therapy can help. At Linanna Therapy, we offer compassionate, evidence-based counselling to help you regain control of your emotional life.
Book your free 15-minute consultation today and take the first step toward clarity, calm, and confidence. Virtual and in-person sessions available across British Columbia.
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