Blank Circles Don't Help Anxious ClientsGenerate One With Their Actual Worries
Not "external events." The layoff announcement. Whether their spouse will leave. That specificity matters.
The Circle of Control (2-ring model)
What Is the Circle of Control?
The Circle of Control is a visual cognitive tool that helps clients distinguish between what they can control (actions, choices, responses) and what they cannot control (external events, others' behavior, the past). By visually categorizing worries into these zones, clients learn to redirect energy toward actionable items and practice acceptance for things beyond their influence. The tool draws from cognitive behavioral therapy (CBT), Stoic philosophy (particularly Epictetus's dichotomy of control), and Stephen Covey's work on proactive vs. reactive focus. The exercise creates what researchers call "cognitive offloading." Writing worries in the outer ring externalizes rumination. The physical act of placing a worry outside the control circle provides psychological relief and shifts focus to what's actually within their power to change.
"Having the client's specific worries already categorized saved us 10 minutes of session time. Instead of explaining the exercise, we went straight into discussion about what she can actually do."
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Who This Tool is NOT For
We believe in being direct about fit. This tool works best for certain use cases:
- ✗Group practices needing shared worksheet libraries. We generate fresh worksheets per-client. No central template repository.
- ✗Therapists who prefer static template collections. Reframe generates, it doesn't store. If you want 500 pre-made PDFs, Therapist Aid is better for you.
- ✗Clinicians who want AI to replace clinical judgment. You review everything. The AI drafts, you decide what fits your client.
- ✗Anyone uncomfortable with AI-assisted tools. If you're skeptical of AI in clinical work, we respect that. Try the 10 free worksheets to see if it fits your practice.
The Problem with Blank Circle Worksheets
Standard Circle of Control worksheets present empty circles and ask anxious clients to generate their own examples. But when someone is overwhelmed by worry, generating content from scratch is the last thing they can do effectively.
"Blank Page Paralysis"
When anxious, generating examples from scratch feels impossible. Clients stare at empty circles without knowing where to start, adding frustration to their existing stress. The worksheet becomes another thing they can't do right.
"No Validation Effect"
Generic worksheets don't acknowledge the specific situation. There's no recognition that "my partner's drinking" is different from abstract "stress." The client doesn't feel seen, so they don't engage.
"Cognitive Load Overload"
A blank worksheet demands mental work at the worst time. A personalized version provides a starting point, making the exercise feel achievable. Anxious brains can refine and add; they struggle to create from nothing.
How Personalization Changes Everything
A personalized Circle of Control arrives with your client's specific worries already categorized. This validates their struggle and provides an immediate starting point for discussion.
10 free worksheets. Export as PDF. No signup.
Clinical Applications for Free Circle of Control Worksheets
The Circle of Control is particularly effective when clients feel overwhelmed by factors outside their influence. Here's where personalization makes the biggest clinical difference.
Anxiety and Worry Spirals
Clients caught in "what if" cycles often feel paralyzed by uncertainty. The Circle of Control helps externalize worries and separate actionable concerns from rumination fuel. When they see "what others think of me" in the outer ring, it validates letting go.
Generate free worksheetRumination and Overthinking
For clients who replay past events or future scenarios endlessly, the Circle creates cognitive offloading. Writing "the past" or "what already happened" in the outer ring provides permission to redirect mental energy toward present choices.
Generate free worksheetWork Stress and Career Uncertainty
Separate "I can update my resume and apply to jobs" (Control) from "whether they call me back, the economy, company layoffs" (No Control). Reduces helplessness by highlighting agency within chaos.
Generate free worksheetRelationship Worries
Clarify "I can communicate my needs, set boundaries, show up authentically" (Control) vs. "how they respond, whether they change, if they stay" (No Control). Powerful for codependency work and attachment anxiety.
Generate free worksheetHealth Anxiety and Chronic Illness
Distinguish "I can take my medication, attend appointments, manage stress" (Control) from "the diagnosis, symptoms, medical outcomes" (No Control). Reduces the exhaustion of fighting the uncontrollable.
Generate free worksheetFamily and Parenting Stress
Separate "I can model healthy behavior, set house rules, show up consistently" (Control) from "my teenager's choices, extended family drama, generational patterns" (No Control). Reduces parental guilt and burnout.
Generate free worksheetGenerate a Free Personalized Circle of Control
From client description to printable PDF in under 60 seconds.
Describe the Situation
Share what your client is worried about, the specific stressors they're facing, and what feels overwhelming. Use their words for how they describe feeling out of control.
Select Your Approach
Choose CBT, ACT, or another modality. Decide whether to use the 2-ring (Control/No Control) or 3-ring model (adds Influence) based on client readiness.
Generate and Export PDF
Get a personalized Circle of Control with their worries pre-categorized. Export as printable PDF for session use or share via secure, encrypted link.
10 free worksheets. Export as PDF. No signup required.
Frequently Asked Questions
Are the Circle of Control worksheets really free?
Yes. You get 10 free worksheets without signup. Generate a personalized Circle of Control worksheet, export to PDF, and use with your client immediately. No credit card required.
What is the Circle of Control used for in therapy?
The Circle of Control helps clients reduce anxiety by distinguishing between what they can and cannot change. It's used in anxiety treatment, stress management, acceptance work, and any situation where clients feel overwhelmed by factors outside their influence.
What's the difference between Control and Influence?
Control includes things you directly determine (your actions, words, choices). Influence includes things you can impact but not control (your reputation, relationships). The 3-ring model adds this middle layer for clients ready for more nuance.
Should I use the 2-ring or 3-ring model?
Start with 2 rings (Control/No Control) for clients who are overwhelmed or new to the concept. The 3-ring model (adding Influence) works better for clients ready to explore nuance in their agency.
Can I export to PDF?
Yes. Every worksheet can be exported as a printable PDF. The PDF includes your practice branding and is formatted for professional use with clients.
Is client information stored?
No. Reframe uses zero-retention architecture. Client descriptions are processed in memory and never stored on our servers. HIPAA-compliant by design, not just policy.
Can I edit the worksheet after generating?
Yes. Generated worksheets can be edited before exporting. Move items between rings, add context, or adjust the pre-populated examples to fit your session goals.
How is this different from a worksheet library?
Template libraries give you the same blank Circle of Control everyone else uses. This generates a unique worksheet built around your specific client every time. We generate, we don't store templates.
Related Therapeutic Tools
Complement the free Circle of Control worksheet with these related tools for comprehensive anxiety management.
CBT Worksheets
Thought records, cognitive distortions, behavioral activation. The full CBT toolkit for identifying and changing unhelpful thought patterns.
Learn moreACTValues Clarification
Identify what matters most. Helps focus energy on controllable actions aligned with personal values.
Learn moreCross-ModalGrounding Techniques
Present-moment anchoring for when anxiety about uncontrollables becomes overwhelming. 5-4-3-2-1 and body scan exercises.
Learn moreSee How We Compare
2-Ring vs 3-Ring Circle of Control Models
The Circle of Control comes in two variations. Choosing the right model depends on your client's readiness for nuance and complexity.
2-Ring Model: Control / No Control
The simpler version with just two zones. Best for clients who are overwhelmed, new to the concept, or need clear binary categories to start.
Inner ring: My actions, my words, my effort, my response
Outer ring: Other people, the past, external events, others' opinions
3-Ring Model: Control / Influence / No Control
Adds a middle ring for things you can influence but not fully control. Best for clients ready for more nuance, particularly useful in relationship and work contexts.
Inner ring (Control): My actions, my words, my boundaries
Middle ring (Influence): My reputation, relationship dynamics, team morale
Outer ring (No Control): Others' choices, economic conditions, the past
The Origins of the Circle of Control
The Circle of Control draws from multiple philosophical and psychological traditions, each contributing to its therapeutic effectiveness.
Stoic Philosophy: The core concept comes from Epictetus's dichotomy of control: "Some things are within our power, while others are not." The Stoics taught that focusing on externals leads to suffering, while focusing on what we control leads to tranquility.
Stephen Covey: In "The 7 Habits of Highly Effective People," Covey introduced the Circle of Concern vs. Circle of Influence model. Proactive people focus on their Circle of Influence, expanding it over time. Reactive people focus on their Circle of Concern, feeling increasingly helpless.
CBT Integration: Cognitive Behavioral Therapy adapted these concepts into a visual tool for therapy. The Circle of Control helps clients externalize worries, challenge cognitive distortions (like overestimating control or underestimating agency), and redirect mental energy productively.
ACT Applications: Acceptance and Commitment Therapy uses similar concepts. The distinction between what we control and what we accept aligns with ACT's focus on psychological flexibility and values-driven action.
Related Worksheets
Explore more personalized therapy worksheet generators
Your Client's Worries Are Specific. The Worksheet Should Be Too.
Stop handing over blank circles. Describe your client's specific worries, generate a Circle of Control with their concerns already categorized, and export as PDF.
Under 60 seconds. Zero data retention. 10 free worksheets, no signup.
Built by a Registered Psychotherapist | Zero Data Retention | HIPAA Compliant | Export as PDF