Feeling overwhelmed?

The ACT Circle of Control

A practical tool for when work and life feel overwhelming

At times, nurses and midwives tell us, “I can’t cope” or “Everything feels out of my control.” From an Acceptance and Commitment Therapy (ACT) perspective, these experiences are deeply understandable. Overwhelm is rarely about simply having too much to do. More often, it arises when we are investing energy in trying to control things that are not actually within our control.

The ACT Circle of Control is a simple, grounding framework that helps clarify where your energy is best directed. Rather than focusing on eliminating difficult thoughts or emotions, ACT encourages you to respond in ways that align with your values — even when discomfort is present.

The model is commonly described as three zones:

Inside the Circle - What You Can Control

At the centre are the things you have direct control over — your actions, choices and behaviours.

These include:

• How you speak to yourself
• The next small step you take
• Whether you ask for support
• How you respond to stress
• How you structure your day
• Whether you act in line with your professional and personal values

This is the space where meaningful change happens. Even when circumstances are difficult, there is almost always something within this inner circle.

Outside the Circle - What You Cannot Control

Beyond the circle are the things no amount of worrying can change.

These may include:

• Other people’s thoughts, feelings or behaviour
• Organisational decisions
• The past
• The economy or broader system pressures
• Unexpected changes
• Whether uncomfortable emotions arise

When energy is repeatedly directed here, it can lead to anxiety, frustration, burnout and self-criticism. The nervous system interprets ongoing uncertainty as threat, keeping us in a heightened state of stress.

The Influence Zone - Where Many Professionals Get Stuck

Between these two areas lies the zone of influence. These are situations you may be able to influence — but not control.

Examples include:

• Workplace culture
• Team dynamics
• How others perceive you
• The outcome of important conversations

This is often where nurses and midwives over-function, taking on excessive responsibility in an attempt to create certainty. While influence can be valuable, trying to control outcomes here can be exhausting.

Why the Circle of Control Reduces Overwhelm

Overwhelm often occurs when most of our mental energy is spent in the outer circles rather than the inner one. When attention is gently redirected toward what is within reach, the nervous system begins to settle.

Two helpful questions to pause with are:

• “What is within my control in this moment?”
• “What is one small action I can take right now?”

Not the perfect action. Not solving everything. Just the next meaningful step.

When people consistently invest energy in their inner circle, they often notice:

• Reduced anxiety
• Greater clarity
• Increased motivation
• Improved self-compassion
• A stronger sense of professional agency

A Daily ACT Practice

When feeling overwhelmed, try this brief check-in:

1. Name it: Is this inside my control, outside my control, or something I can influence?
2. Choose: What is one small, values-based action I can take?
3. Allow: Can I make room for discomfort while I take that step?

The ACT Circle of Control does not promise a stress-free workplace. Instead, it supports something more sustainable — psychological flexibility.

When we stop fighting what cannot be controlled and start investing in what can, overwhelm softens. Control is not about eliminating discomfort. It is about choosing meaningful action, even when discomfort is present.

If you would like support in applying this framework to your current situation, NMHPV clinicians can work with you to develop practical, values-aligned strategies tailored to your professional and personal context.