Some worries you can fix, some you can only try to change, and some you have to let go. This short game helps you tell them apart. Then see how others did it, and make a small plan for your own worry. In English and Nepali.
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How to play
- Press Start and pick a worry.
- For each part of the worry, tap what you can do: I can do it, I can try, or I can let it go.
- See your first step. Then look at examples, and try your own worry.
Where the idea comes from
The idea comes from Stephen Covey’s circles of concern and influence. Many worries mix parts we can control, parts we can only influence, and parts that are out of our hands. Worry feels endless when we try to fix all of it at once. Sorting it into three circles shows where your energy is useful.
An example
Say you are worried about a job interview. Preparing your answers is something you can do. Making a good first impression is something you can try. Who the other candidates are is something you can let go. Your first step might be to practise three answers tonight.
Tips
Keep each part small and concrete. Letting go does not mean you do not care. It means you stop spending energy on what you cannot change. If the same worry keeps coming back for weeks, it may be anxiety, and anxiety is very treatable.
Bring your plan to your next session, or book a consultation. You may also like the Feelings wheel.
If you are thinking of harming yourself, call 1166 (Nepal) or your local emergency number now.