Circles of anxiety
Place your energy where it can support you.
When anxiety is high, everything can begin to feel urgent and equally important. Circles of Anxiety is a practical visual resource designed to help you separate what you can control, what you may be able to influence, and what sits outside your control.
The inner Circle of Control focuses on immediate choices such as grounding, where you place your attention and the pace of your breathing. The Circle of Influence explores preparation, who you talk to and how much information you consume. The outer Circle of Concerns holds uncertain outcomes, whether anxiety appears and other people's opinions.
Rather than telling someone simply to 'stop worrying', this resource helps turn a large, tangled worry into clearer decisions: ACT where you have control, COMMUNICATE where you have influence, and RELEASE what cannot be determined right now.
Inside the full guide:
- A detailed explanation of the three circles
- A five-step way to use the model during anxious moments
- Common anxiety patterns and lower-pressure alternatives
- Grounding options that do not have to make anxiety disappear
- Guidance for partners, family and friends
- Workplace and study considerations
- A full Circles of Anxiety worksheet
- A personal message from Maggie
- Book recommendations and professional UK sources
- Guidance on when additional support may be appropriate
Reflection prompt:
Where would my energy be most useful today?
Space to Breathe Therapy
Educational and coaching resource. Not a substitute for personalised clinical care.
