We’ve all been there: that moment when frustration creeps in, fueled by things completely outside our control.

Maybe it’s an unanswered text, a delayed response from a bureaucracy, a boss, or even family dynamics that leave us feeling like we’re running a marathon uphill. Sound familiar?

Let me share something: I coach people on overcoming challenges like this, and yet even I have moments when I’m ready to scream into a pillow.

But here’s the thing—I’ve learned that staying stuck in that space isn’t helpful. So today, I’m letting go of what I can’t control. Let’s dive into three practical, actionable ways to do this together, starting right now.

1. Focus on What You Can Control

Let’s start with a truth bomb: obsessing over things you can’t control is like trying to stop the rain by staring at the sky. It’s exhausting, unproductive, and downright frustrating. Instead, shift your energy to what you can control.

Here’s what that looks like:

• Reframe Your Perspective:

  When faced with an uncontrollable situation, ask yourself: What is this teaching me? For example, if your kids aren’t texting back (ahem, relatable), consider that this might be a reminder to give them space while focusing on your own goals.

• Small Wins, Big Energy:

  Pick one small thing you can accomplish today. Maybe it’s writing a thank-you note, organizing a corner of your workspace, or taking 15 minutes to move your body. Completing even a tiny task creates momentum and reminds you of your power.

• Action Step:

  Today, I’m focusing on progress. I finished writing my group coaching program offer, and it’s ready to roll! This small win empowers me to take the next steps with confidence.

2. Use Visualization to Release the Weight

Visualization isn’t just for daydreamers; it’s a powerful tool to help you mentally let go of what’s bogging you down. Here’s one of my favorites: the hawk and the snake.

The Hawk Visualization:

A few months ago, I saw a black hawk swoop down and carry off a snake. It was such a striking moment that it stayed with me. To me, the hawk represents empowerment, while the snake symbolizes anything toxic or burdensome.

I saw this as I was driving off the campus that I worked at for 12 years. There was so much to this and it was so symbolic.

Now, when I feel weighed down by frustration, I close my eyes and imagine myself as the hawk. I visualize rising above the situation and letting the toxic energy go. It’s not about ignoring the problem but releasing its hold on me.

Try This:

• Close your eyes and take a few deep breaths.

• Picture yourself as the hawk. What’s the “snake” in your life right now? See yourself lifting it away.

• Open your eyes and notice how much lighter you feel.

• Action Step: Today, I’m letting go of my frustration with feeling undervalued and not apprecciated. I’m sending value to myself and my heart. The hawk is soaring, and the snake is far below.

3. Shift Your Energy with Gratitude

It’s hard to stay mad when you’re focused on what’s going right. Gratitude is like a reset button for your mindset, and the best part? It’s always accessible.

A Simple Gratitude Practice:

1. Write down three things you’re grateful for. They don’t have to be groundbreaking—it could be as simple as your morning coffee or a kind word from a friend.

2. Reflect on why these things matter. Let yourself feel the gratitude.

My Gratitude List Today:

• My group coaching program offer is ready—a major step forward in my business.

• Twinkling Christmas lights reminding me of the stars in the sky always shining for us.

• I have the opportunity to help others through my work. That’s a gift I don’t take lightly.

Bonus Tip:

Gratitude is contagious. Share it! Call a friend or post on social media about something you’re thankful for. It might just inspire someone else to shift their perspective too.

• Action Step: I’m starting my day with gratitude and ending it with reflection on the wins, no matter how small.

Why Letting Go Matters

When you let go of what you can’t control, you’re not giving up—you’re freeing up mental and emotional space for what truly matters.

It’s about shifting from a reactive state to a proactive one. And here’s the magic: the more you let go, the more energy you have for the things that light you up.

So, whether it’s family dynamics, work frustrations, or unanswered texts, remind yourself: you’re the hawk. You have the power to rise above. And when you do, you’ll find clarity, purpose, and peace waiting for you at the top.

A Final Thought…

Next time frustration sneaks in, try one of these strategies. Focus on what you can control, visualize the release, and practice gratitude. These simple shifts can transform your day and, over time, your life.

And remember, you’re not alone in this. We’re all in the process of letting go of what we can’t control—one moment, one breath, and one small win at a time.

About the Author:

Kathie Owen is a seasoned corporate wellness consultant, life coach, and former fitness and wellness director with over two decades of experience in creating healthier, happier workplaces. With a psychology degree from the University of Houston and a passion for motivation, Kathie has dedicated her career to ending toxic workplace cultures through holistic wellness programs that truly make a difference.

Having worked in both corporate and fitness environments, Kathie blends her expertise in employee engagement, leadership development, physical health, and mental well-being to design programs that prevent burnout and inspire thriving teams.

She’s been a certified fitness trainer since 2002 and has personally coached hundreds of individuals to reach their wellness goals. Now, she’s on a mission to share her strategies with companies that value their people.

Through her 12 Days of Burnout Breakthrough series, Kathie combines personal stories, expert insights, and practical tips to help you recognize, prevent, and heal from burnout. Her goal? To show you how a little bit of wellness can transform not only your workplace but also your life.

When she’s not leading workshops, coaching aspiring wellness professionals, or writing her next blog post, you’ll find Kathie walking her dog Rusty, diving into her favorite self-development books, or dreaming up her next big idea to inspire and uplift others.

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