One of the most powerful psychological concepts influencing our lives often works quietly in the background: locus of control. It refers to the degree to which people believe they have control over the events that affect them. While it may sound like an abstract idea, locus of control influences our motivation, our resilience, our relationships, and even our mental health outcomes.
In this article, we’ll explore what locus of control means, why it matters, and how individuals can develop a healthier sense of agency without tipping into blame or helplessness.
What Is Locus of Control?
The term locus of control was first introduced by psychologist Julian Rotter in the 1950s as part of social learning theory. Simply put, it’s about where people place the “location” of control in their lives:
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Internal locus of control means believing that one’s actions, choices, and efforts play a major role in determining outcomes. For example: “If I study hard, I can do well on the exam.”
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External locus of control means believing that external forces—luck, fate, powerful others, or uncontrollable circumstances—are primarily responsible for outcomes. For example: “Whether I pass the exam depends on how easy the teacher makes it.”
While most people fall somewhere on a spectrum between these two extremes, the orientation we lean toward profoundly shapes how we navigate challenges and opportunities.
Why Locus of Control Matters
1. Motivation and Persistence
People with a more internal locus of control tend to take initiative and persist in the face of challenges. They believe their actions matter, so they are more likely to problem-solve rather than give up.
2. Stress and Coping
When setbacks occur, those with an internal locus may feel disappointed but still see paths forward. In contrast, those with a strong external locus may feel helpless, believing nothing they do will change their circumstances. This helplessness is strongly linked to higher rates of depression and anxiety.
3. Health Behaviors
Research consistently shows that individuals with an internal locus of control are more likely to engage in preventive health behaviors, such as exercising, eating well, and seeking medical care. If you believe you can influence your health, you’re more likely to take steps to protect it.
4. Resilience
A balanced sense of internal control can be protective during crises. Believing in one’s capacity to adapt can buffer against feelings of despair when life feels uncertain.
The Pitfalls of Each Orientation
It’s important to recognize that neither extreme is ideal.
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Too much internal locus of control can lead to self-blame. If people believe they alone are responsible for every outcome, they may feel crushing guilt or shame when things go wrong—even in situations outside their control. For example, someone may blame themselves for losing a job during an economic downturn, even though structural forces played a major role.
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Too much external locus of control can lead to learned helplessness. When individuals assume they have no power to change their circumstances, they may give up trying altogether. This can contribute to chronic stress, poor health behaviors, and lack of engagement in opportunities that could improve their situation.
The healthiest orientation is not one extreme or the other, but a balanced perspective: recognizing where we do have influence and where we do not.
Locus of Control and Mental Health
Understanding locus of control can be particularly powerful in the context of mental health.
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Depression often involves feelings of helplessness and lack of agency—markers of an external locus of control. Supporting clients to recognize their areas of influence can be an important part of recovery.
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Anxiety can sometimes be linked to an exaggerated sense of internal control, where individuals believe they must control every outcome to stay safe. Helping them release control over the uncontrollable can reduce worry and hypervigilance.
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Trauma survivors often struggle with both extremes. During traumatic events, they may have truly lacked control, leaving lasting imprints of helplessness. Healing involves reclaiming agency in safe areas while also acknowledging that some circumstances were never their fault.
By examining where a client falls on the spectrum, clinicians can tailor interventions that restore balance and foster resilience.
Shifting Toward a Healthier Balance
The good news is that locus of control is not fixed. With awareness and practice, people can develop a more balanced orientation. Here are some strategies:
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Differentiate Between Influence and Control
It helps to distinguish between what we can influence and what we cannot fully control. For instance, you cannot control whether you get sick, but you can influence your health by exercising, eating well, and seeking care. -
Challenge Cognitive Distortions
People with a strong external locus might say, “Nothing I do will make a difference.” Cognitive-behavioral strategies can help test these beliefs by identifying small ways their actions do matter. -
Practice Acceptance
For those who lean heavily on internal control, practices like mindfulness and acceptance and commitment therapy can build comfort with uncertainty. Learning to tolerate the unknown reduces anxiety and self-blame. -
Set Process-Oriented Goals
Instead of focusing solely on outcomes, setting goals around effort and process fosters a healthier sense of control. For example: “I will apply to three jobs this week” rather than “I must get a job immediately.” -
Reclaim Agency After Trauma
Trauma-informed approaches emphasize safety, choice, and empowerment. Small decisions—like choosing a therapist, setting session goals, or selecting coping tools—help rebuild a survivor’s internal locus of control.
The Role of Culture and Systems
It’s important to note that locus of control doesn’t develop in isolation. Social and cultural contexts shape how much control people feel they have.
For instance, individuals facing systemic barriers such as racism, poverty, or discrimination may lean toward an external locus because their efforts often collide with forces beyond their control. In these cases, encouraging an internal locus without acknowledging external realities can feel invalidating or even harmful.
A compassionate, systemic perspective is essential: while encouraging personal agency, we must also work toward building equitable environments where people’s efforts genuinely lead to opportunities.
How Mental Health Organizations Can Help
Mental health organizations play a key role in promoting healthier beliefs about control. They can:
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Educate communities about locus of control and its effects on well-being.
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Offer workshops that teach skills for distinguishing controllable vs. uncontrollable situations.
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Provide therapy and support groups where individuals can share experiences and learn strategies for reclaiming agency.
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Advocate for systemic changes that reduce barriers to health, education, and economic stability—ensuring that personal efforts are not undermined by structural inequities.
Conclusion
Locus of control is more than a psychological concept—it’s a lens through which people interpret their lives. Whether we feel like authors of our own story or passengers at the mercy of fate deeply influences our mental health, motivation, and resilience.
The healthiest path lies in balance: recognizing the power of our choices while also accepting that some outcomes are beyond our reach. By cultivating this balance, individuals can let go of paralyzing helplessness, release unnecessary self-blame, and step into a more empowered and compassionate way of living.
For mental health organizations, spreading awareness of locus of control means offering people a powerful tool for understanding themselves. It means helping communities reframe their struggles, build agency, and foster resilience—so that people can move forward not as helpless bystanders, but as active participants in shaping meaningful lives.