We all know people who need to be in control. For many of us, having a sense of control alleviates the stress and anxiety we may feel about what happens next. It can be challenging to sit with the feelings of “what if....”?

Remember, thoughts are not facts. Learning to recognise what we can and cannot control is important not only for academic success, but for emotional wellbeing too. This is true for adults as well as children. Trying to control things outside of what we can control can leave us feeling anxious, overwhelmed, and unable to focus.

This is particularly true for many students, as worrying about uncertainty and how to regain control can impact on mental health, engagement at school, and ultimately achievement.

The purpose of this activity is to reflect on what can and can’t be controlled.

1. Begin by tracing your hands onto a piece of paper.
2. On the inside of the hand, write, “In my control.” On the outside of the hand outline, write, “Out of my control”.
3. Now, write or draw the things that are in your control on the inside of the hand. This could be things like: my behaviour, my thoughts, the words I choose to say, the words I choose to keep to myself, the way I react to others, etc.
4. On the outside of the hand, write things that are not in your control. These could be things like: my partner’s job, the weather, the pandemic, the way people talk to me.