Overworked and Overwhelmed

Feeling Overwhelmed?

Many people today lead busy lives and have a lot on their plates, which can lead to feelings of overwhelm. This overwhelm can result from a variety of sources, including work demands, caregiving responsibilities, and global concerns like the COVID-19 pandemic. Overwhelm can manifest as panic, stress, irritability, reduced clarity, and decision-making difficulties.

The Control Influence Accept model is a valuable tool for managing overwhelm and stress by helping individuals to categorize and respond to the various challenges they face in a rational and constructive manner. Here's a breakdown of the key points from the article:

The CIA Model: The Control Influence Accept (CIA) model was developed as a stress-management tool. It was created by HR specialist Neil Thompson and social-work lecturer Sue Thompson in their book "The Critically Reflective Practitioner" in 2008. The CIA model identifies three ways to respond to challenges:

Control: Identify what you can control in the situation, allocate resources, delegate tasks, or take action to address the issues.

Influence: Even if you can't control a situation, you may be able to influence it by providing guidance or support to others who can make a difference.

Accept/Adapt: For elements beyond control and influence, focus on accepting the situation or adapting your response to it. This doesn't signify passivity but rather resilience and maturity. It's about recognizing your limitations and prioritizing your efforts effectively.

To Apply the Control Influence Accept Exercise: 

• Describe the situation and list the aspects that make it overwhelming.
• Sort and place these aspects into the Control, Influence, or Accept/Adapt categories.
• Consider each item in turn, determining if it's something you can realistically control or influence.
• Take action on the items in the Control and Influence categories, setting SMART goals to stay on track.

Acting on What You Can Control or Influence: When addressing the issues you can control or influence, plan your response carefully, ensure it's realistic, and use your expertise and integrity to make a positive impact.

Learning to Accept and Adapt: Accepting or adapting to situations beyond your control is a sign of resilience and maturity. Use positive self-statements to reinforce your self-worth and consider creative ways to realign your goals and priorities.

Key Takeaways: Overwhelm can lead to stress, reduced productivity, and poor decision-making. The CIA model helps individuals break down challenges into categories (Control, Influence, Accept/Adapt) and empowers them to respond effectively to each category.

Remember that managing stress and overwhelm is crucial for mental and physical health, and if you're experiencing significant or persistent stress, it's essential to seek guidance from qualified professionals.

If you find this insightful, imagine what value a coaching session could add.