Tag: mindtools

Overwhelmed at work?

Try the Control Influence Accept Model

Many of us have busy lives and with the rise of pressures from the Covid pandemic, tasks and worries can start to build up; leading to a sense of feeling overwhelmed. Ultimately, this can have an adverse effect on our health and well-being.

The Control Influence Accept Model (CIA model) was developed by HR specialist Neil Thompson and social-work lecturer Sue Thompson in their 2008 book, “The Critically Reflective Practitioner” and identifies 3 ways to respond to challenges (as seen in the diagram below):

The Control Influence Accept Model: from ‘The Critically Reflective Practitioner’ by Thompson, S. and Thompson, N. (2008) © Basingstoke: Palgrave Macmillan.

This model aims to help put things into perspective and clearly identify what is achievable compared to those challenges or tasks which aren’t.

Mindtools.com describe 4 simple steps to use when you’re feeling overwhelmed with a situation:

  1. Describe the situation. What has happened and why has it become difficult? List every aspect of it that makes it overwhelming. An Elephant List   exercise might be useful here. This encourages people to be candid about the problems that they are facing – in other words, to name the “elephant in the room.”
  2. Sort and place items on the diagram. Once you’ve completed your list, write each item down on a separate sticky note and place it on the area of the diagram that it belongs in – control, influence, or accept/adapt. You can also use their interactive diagram to do this.
  3. Consider each item in turn. Ask yourself or discuss with your team whether it is something that you could realistically control. Can you solve the problem using existing resources? Or will you need outside help? If you believe you can realistically control even part of the problem, place it in the Control section of the diagram. If you think the situation is beyond your control, consider whether it’s something you can influence. Do you, for example, have useful skills or knowledge that you can provide to someone else to solve the problem? If so, add it to the Influence section of the diagram. Place the remaining problems in the Accept/Adapt part of the diagram.
  4. Take action. When you’re done sorting through the problems, address each section of your diagram in turn, starting with the things that you can control.

To find out more or to identify other tools to combat stress and anxiety click here.