Sphere of Influence Exercise to Avoid Burnout With Eco-Anxiety

Do you ever feel like the weight of the world is on your shoulders? I used to feel that way, too. I tried to carry the responsibility for all the suffering and destruction in the world. But it's not sustainable. When you believe the world is a fundamentally dark place and try to bring back the light single-handedly, you will eventually shut down. You go numb. And from that place, it’s incredibly hard to act at all.

If you want to make a meaningful, lasting contribution to a better world, it means learning to protect your finite energy. This will help you avoid burnout with eco-anxiety. Be brave by releasing some responsibilities and trusting that others will carry them. Of course, it's okay to get overwhelmed sometimes. You don't need to feel guilty for being human! But remember, you don't have to face the world's problems on your own.

It can feel like we have to hold up a burning world all by ourselves. That's so unfair, and so unsustainable.

One of the tools that’s helped me most is the Sphere of Influence exercise. It’s simple and enables you to redirect your eco-anxious energy into concrete action.

Avoiding Burnout with Eco-Anxiety: How The Sphere of Influence Exercise Works

Grab a pen and a blank piece of paper. Then, draw two circles: one small circle in the middle of the page, and a larger circle around it, like a target.

Now, divide your thoughts and worries into three zones:

1. Centre circle: What you can directly influence. These are things entirely within your control. Your daily habits. How you speak to others. What you buy. How you manage your emotions. Maybe even how you show up in your community or workplace. This is where your energy makes the biggest impact.

   
   

2. Middle ring: What you can partly influence. Here go things like your local council’s policies, your family’s behaviour, or the way your employer handles sustainability. You don’t have full control, but your actions and words can make a difference. This is where you can direct what's left over of your energy after working on the centre circle. But if you're feeling overwhelmed already, you can pop these concerns to one side until you're back on your resilient feed.

   
   

3. Outside the circles: What you can’t control. These might include global politics, oil company profits or climate tipping points. Your energy will be least effective here.

   
   
   
   

   

   Make yourself a cup of tea and get settled in a quiet moment. Try turning your phone on silent and take all the time you need.

   
   

What Next? Transforming Climate-Grief into Sustainable Action

Once you’ve filled in each area, here’s the key part:

1. Decide not to spend any more energy on the things outside your influence, for at least one month. This doesn’t mean pretending they don’t exist. It means gently saying, “This is not mine to carry right now.” (Or, my personal choice, "not my monkey, not my circus." The fact that it's a bit silly helps me feel lighter.)

2. For the next couple of weeks, give yourself permission to focus only on the centre circle. Yes, only what you can control. This creates space to actually take action, which is one of the best antidotes to helplessness. Identify a few achievable things you could look at in the next couple of weeks. (Like find some less toxic cleaning products, or start bringing a reusable cup to work). Yes, these are small shifts. But they contribute to the overall culture shift that will make change outside your sphere of influence possible. And you may feel energised by these small changes, so you're ready to tackle a couple of bigger things.

   
   

Remember: if you revisit this exercise in six months, some things in your circles might move. Your resilience may be stronger, or you might be in a season of rest. You might feel that more is in your control (or less), and that’s completely natural. We are human. We are part of nature. And like all of nature, we move in cycles. There are seasons to act, and seasons to restore. Give yourself permission to honour that.

Practical Examples of Positive Actions for the Planet

To make this exercise even easier, here are some ideas for small changes you can make at home.

• Swap one plastic item in your home for a reusable version. Or if you're feeling inspired, make a list of several changes you could make and implement them one by one.

• Write one email to your MP or local councillor about something you care about.

• Plant herbs or pollinator-friendly flowers on your balcony. (Or look up a local community garden where you can get involved).

• Grab a new outfit at a second-hand shop or online on Vinted instead of buying new clothes.

• Install a slow-flow head on your shower to save water.

• Bike to work instead of driving.

• See if there is a refill shop in your area and go and have a look. Even if you don't buy anything, it's worth checking out the prices and where it is.

• If you haven't tried it before, try using the eco-mode on your washing machine or dishwasher. If it works well, make it a habit.

• Find out if there are any projects you can volunteer for in your local area, like a beach clean-up or habitat restoration project. If there is, put one in the diary! (If you're in the UK, you might find some local projects here).

• Read up about climate change and biodiversity so you have a better understanding of the problems and how you can help. An uplifting but realistic book I love is called "Not the End of the World" by Hannah Ritchie. This gave me a better understanding of the world's problems so I could have constructive conversations and not spread misconceptions based on old data.

  
  

These might seem small, but they’re real. And they add up, especially when you’re not burning out by worrying about things you can’t change.

Your small changes can contribute to a culture change that will push society in a better direction. You don't have to do it all.

You Can't Save the Planet Alone: Don't Forget The Bigger Picture

Let’s be clear: system change is essential. No amount of reusable shopping bags will solve the climate crisis on their own. We need bold action from governments, international alliances, corporations, and communities. But individual action still matters. Why?

Because we are part of the system. Our choices influence culture. Culture influences markets. And when enough people shift their mindset and behaviour, it creates pressure and momentum that drives those bigger shifts.

So yes, do all you can. Let your voice be heard. Let your actions ripple outward.

But also: there’s only so much one person can do. And that’s okay. Do what you can. Then leave the rest. Don’t forget to feel joy. Take care of yourself. Because your well-being is part of the solution, too. I promise that you will have more energy to contribute and inspire others to take part in eco solutions if you are driven by passion, hope, and optimism, instead of doom and devastation.

You Are Powerful!

This exercise isn’t about denial. It’s about protecting your energy so you can keep showing up with clarity, courage, and compassion.

The truth is, your actions and mindset matter. And the more we focus on what we can do, the more powerful the ripple effect becomes.

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As always, credit where it's due! This exercise is based on a concept first popularised by Stephen R. Covey in The 7 Habits of Highly Effective People(1989), and has since been widely adapted in coaching and therapy to help people manage stress, anxiety, and overwhelm.