Key Takeaways

• Stress often increases when we focus on situations that are outside of our control.
• Many individuals in Mt. Pleasant, SC spend significant mental energy worrying about outcomes, decisions, or events they cannot change.
• This simple exercise helps separate controllable concerns from uncontrollable ones.
• Identifying what is within your control can reduce overwhelm and improve mental clarity.
• The exercise can be completed in less than 10 minutes and repeated whenever stress builds.
• Harborside Integrative Psychiatry offers psychiatric evaluations lasting approximately 45–60 minutes.
• Individuals in Mt. Pleasant, SC and throughout South Carolina can schedule an appointment if stress and worry begin affecting daily life.

Why Stress Often Feels So Overwhelming

When something stressful happens, the mind naturally tries to solve problems and prepare for future outcomes. While this can sometimes be helpful, it can also lead to spending a great deal of energy worrying about things that cannot be controlled.

For individuals living in Mt. Pleasant, SC, this may look like:

•  Constantly thinking about what could go wrong
• Worrying about other people's decisions
• Trying to predict future outcomes
• Replaying situations that have already happened
• Feeling responsible for things outside your influence

Over time, this pattern can increase stress, mental fatigue, and feelings of overwhelm.

One way to interrupt this cycle is by focusing on what is actually within your control.

Why This Exercise Works

When stress is high, the brain often treats every problem as if it requires immediate attention.

The challenge is that many stressful situations involve factors we cannot control, such as:

• Other people's actions
• Future events
• Unexpected outcomes
• Past mistakes
• External circumstances

When we repeatedly focus on these factors, stress tends to increase because there is no action we can take to resolve them.

This exercise helps redirect attention toward areas where action is possible.

Try This “What’s Actually in My Control?” Exercise

You can use this activity anytime you feel overwhelmed, anxious, or stuck.

All you need is a piece of paper, a notebook, or a notes app.

Step 1: Write Down What Is Stressing You

Start by identifying the situation that is causing stress.

Examples might include:

• A difficult conversation
• A work deadline
• Financial concerns
• Family challenges
• Health-related worries

Write down everything that comes to mind without editing or organizing it.

The goal is simply to get the concerns out of your head and onto paper.

Step 2: Create Two Columns

Label one side:

Things I Can Control

Label the other side:

Things I Cannot Control

This simple separation often creates immediate clarity.

Step 3: Sort Your Concerns

Review each item and place it into the appropriate column.

For example:

Things I Can Control

• Preparing for a meeting
• Asking questions
• Following through on responsibilities
• Taking care of my health
• How I respond to challenges

Things I Cannot Control

•  Other people's opinions
• How someone else reacts
• Unexpected outcomes
• Past mistakes
• Future events that haven't happened yet

Be honest with yourself during this step.

If you cannot directly influence something, place it in the "cannot control" column.

Step 4: Focus on One Action

Now look only at the "Things I Can Control" list.

Ask yourself:

"What is one small action I can take today?"

Examples might include:

• Sending an email
• Scheduling an appointment
• Completing one task
• Having a conversation
• Taking a break to recharge

Choose one realistic step and focus on that.

Step 5: Let Go of the Rest

This step is often the hardest.

Take a moment to acknowledge the items in the "cannot control" column.

You do not need to like them.

You do not need to ignore them.

Simply recognize that worrying about them repeatedly will not change the outcome.

The goal is not to eliminate concern but to stop carrying unnecessary responsibility for things outside your influence.

What You May Notice After This Exercise

Many individuals report feeling:

• Less overwhelmed
• More focused
• Clearer about what to do next
• Less mentally exhausted
• Better able to manage stress

The situation itself may not change immediately, but your relationship to the situation often becomes more manageable.

When Stress Continues to Feel Unmanageable

While exercises like this can be helpful, some individuals find that stress, worry, or anxiety continue to affect their daily lives.

Individuals in Mt. Pleasant, SC may consider seeking support if they experience:

• Persistent worry about future events
• Difficulty managing stress
• Frequent feelings of overwhelm
• Anxiety that affects sleep or concentration
• Emotional exhaustion from ongoing responsibilities

A mental health evaluation can help identify contributing factors and provide additional guidance.

What to Expect During a Mental Health Evaluation 

Patients seeking support in Mt. Pleasant, SC can begin with a comprehensive psychiatric evaluation.

Initial appointments at Harborside Integrative Psychiatry typically last 45–60 minutes, allowing time to discuss symptoms, stressors, and daily functioning.

During the evaluation, patients may discuss:

• Current sources of stress
• Anxiety or worry patterns
• Sleep habits and routines
• Medical and mental health history
• Personal goals for care

This process helps guide individualized recommendations designed to support long-term well-being.

Frequently Asked Questions 

How often should I do this exercise?

You can use this exercise anytime you feel overwhelmed or stuck. Many people find it helpful during periods of increased stress.

What if everything feels out of my control?

Start small. Even in difficult situations, there is often at least one thing you can control, such as how you respond, what action you take, or how you care for yourself.

Does this exercise help with anxiety?

Many individuals find that separating controllable and uncontrollable concerns helps reduce mental overwhelm and improve clarity.

How long are psychiatric evaluations?

Initial psychiatric evaluations at Harborside Integrative Psychiatry typically last 45–60 minutes, allowing time for a detailed discussion of symptoms and concerns.

Do you see patients in Mt. Pleasant, SC?

Yes. Harborside Integrative Psychiatry provides psychiatric care for individuals in Mt. Pleasant, SC and surrounding communities. Patients throughout South Carolina may also be eligible.

Schedule an Appointment in Mt. Pleasant, SC 

If stress, anxiety, or worry are making it difficult to focus on daily life, support is available. Harborside Integrative Psychiatry provides comprehensive psychiatric evaluations for individuals in Mt. Pleasant, SC and throughout South Carolina.



Scheduling an appointment can help you better understand your stress patterns and explore options that support greater clarity, resilience, and overall mental well-being.

Disclaimer: The information provided on this blog is for general informational purposes only and is not intended as, and should not be considered, medical advice. All information, content, and material available on this blog are for general informational purposes only. Readers are advised to consult with a qualified healthcare professional for medical advice, diagnosis, or treatment. The author and the blog disclaim any liability for the decisions you make based on the information provided. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.