How Locus of Control Affects Your Life (and Your Mental Health)

By: Growth Era Counseling & Wellness

Life feeling a little extra chaotic these days? You’re not alone. When things get tough, some people double down — they make lists, take action, and do everything possible to change their circumstances. Others take the opposite route, feeling like no matter what they do, the outcome won’t really change.

These two perspectives connect to an important psychological concept called locus of control — a belief system that shapes how we understand our influence over life events. It affects how we handle stress, set goals, and even how we view ourselves. Understanding your own locus of control can be a powerful step toward improving your mental health and sense of empowerment.

What Is Locus of Control?

The term locus of control describes where people believe control over their lives comes from — internally or externally.

• Internal locus of control: You believe your actions, choices, and efforts directly shape your life. When things go well, you give yourself credit; when they don’t, you reflect on what you could do differently next time.

• External locus of control: You believe outside forces — luck, fate, or other people — have more control over what happens. When things go wrong, you may feel helpless or frustrated, assuming there’s little you can do to change the outcome.

Most of us fall somewhere between these two extremes, and our perspective can shift depending on the situation. Still, where you tend to land on this spectrum can deeply impact your motivation, resilience, and emotional wellbeing.

How Locus of Control Impacts Mental Health

The way you view control in your life influences how you respond to stress, challenges, and uncertainty. Here’s how it shows up:

1. Stress and Anxiety
   Those with an internal locus of control often feel less anxious because they believe they can take action to improve their circumstances. In contrast, if you lean externally, you might feel powerless or overwhelmed when life feels unpredictable.

2. Self-Esteem
   Believing that your efforts matter tends to boost self-confidence. When you attribute success to luck or others, it can be harder to feel proud or capable.

3. Motivation
   Internal thinkers tend to be go-getters — they believe their work pays off. External thinkers may struggle to start new projects or pursue goals if they feel their actions won’t make much difference.

4. Resilience
   An internal locus of control helps you bounce back from setbacks because you see challenges as opportunities to learn and grow. Feeling like life is “happening to you” can make recovery feel more difficult.

5. Decision-Making
   If you trust your ability to influence outcomes, you’re more likely to make confident, timely decisions. If you doubt your control, decision-making can become paralyzing.

Finding Balance: Building a Stronger Internal Locus of Control

Neither mindset is “good” or “bad.” A balanced view means acknowledging that while we can’t control everything, we can control how we respond, what we focus on, and the choices we make moving forward.

Here are a few ways to strengthen your sense of internal control:

1. Focus on What You Can Control
   When facing stress, pause and ask, “What’s actually in my control right now?” Redirecting your attention to things you can change helps reduce anxiety and boosts confidence.

2. Set Small, Achievable Goals
   Accomplishing even tiny goals proves to your brain that your actions make a difference. Over time, this reinforces belief in your own agency.

3. Reflect on Challenges
   After difficult situations, ask yourself:

   • What was within my control?

   • What choices did I make?

   • What could I do differently next time?
     Reflection turns experiences into growth and builds emotional maturity.

4. Celebrate Your Effort
   Don’t brush off success as “luck.” Acknowledge your hard work — it strengthens your confidence and reinforces that your actions matter.

5. Practice Problem-Solving
   When faced with obstacles, explore different strategies rather than giving up. Remember: resilience grows when we keep showing up for ourselves, even when things are uncertain.

You Have More Power Than You Think

At Growth Era Counseling & Wellness, we believe growth starts with awareness. Understanding your locus of control can help you feel more capable, calm, and confident — even when life feels unpredictable.

If you’re feeling stuck, anxious, or unsure how to take back your sense of control, therapy can help you untangle those thoughts and build a stronger connection to your inner strength.

Ready to begin your growth era?
Reach out today to schedule a session with one of our therapists, and let’s work together to help you feel more grounded, empowered, and in charge of your life.