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What depends on me

Sorting what I can act on, influence or accept

Burnout and work · worksheet 102

At work, many things don’t depend on us. Going over them is exhausting. Sorting sources of stress into three circles helps you put your energy where it can be useful.

Before you start

  • What it is for: To put your energy where you can really act and let go of the rest.
  • About 15 minutes.
  • A lot of stress comes from spending energy on what doesn’t depend on you. This worksheet separates three zones: what you control, what you can influence and what is beyond your reach.
  • Each zone calls for something different: acting, talking to someone, or letting go.

Prefer paper? Download the PDF to print (with a page for psychologists).

What to do with your results

If many of your worries are outside your control, going over them tires you without changing anything: that is where acceptance helps.

If you find it hard

If you are in an unfair or dangerous situation (harassment, violence), it isn’t a matter of accepting it: talk about it and ask for help.

To understand · Read the guide “Stress and ways of coping: Lazarus and Folkman’s model”

For psychologists

The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.

For psychologists: aim, audience and duration
Help the person sort sources of work stress into three circles (what I control, what I can influence, what doesn’t depend on me) so as to direct their energy.
Work stress, rumination about other people’s decisions, a sense of helplessness. Duration: 15 min in session.

References
Bakker, A. B. & Demerouti, E. (2007). The Job Demands-Resources model: State of the art. Journal of Managerial Psychology, 22(3), 309-328.
Hayes, S. C., Strosahl, K. D. & Wilson, K. G. (2012). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change (2nd ed.). Guilford.

These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).

Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).

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Gonzalo Garzo, clinical psychologist

Gonzalo Garzo, clinical psychologist

A psychologist since 2018, I work with people online (in English, French or Spanish) and at my practice in La Rochelle, using third-wave CBT and EMDR. These worksheets help you move forward; if you need support, the first contact (20 min) is free.