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Locus of control and mental wellbeing
In the 1950’s, Julian Rotter developed a theory called Locus of Control, which refers to people’s beliefs about the extent to which internal or external factors influence their life outcomes. For example, individuals with an internal locus of control hold beliefs that our actions of thought, speech and behaviour significantly shape our lives. Thus, the predominant belief here is that the individual has much agency in determining what they experience. In the context of health, this can mean making choices to resolve unaddressed emotional distress, altering maladaptive cognitions or even implementing lifestyle changes, all of which are proven to improve mental health. To the contrary, individuals with an external locus of control believe that factors external, such as perceived powerful others, luck, fate or chance, greatly control their lives. The predominant belief here is that the individual is a product of environmental factors that shape their wellbeing.
This idea of locus of control has been extensively tested since it was first developed by Rotter. For instance, numerous empirical studies have found that individuals with an internal locus of control experience better mental health outcomes; greater levels of self-esteem; less depression and anxiety and greater mental wellbeing, as compared to persons with an external locus of control. Moreover, studies have confirmed the hypothesis that persons with an internal locus of control invest more in healthy lifestyle medicines, have higher levels of motivation, and a greater ability to bounce back from adversity.
These research findings in support of internal locus of control are not surprising, considering the evidence that demonstrates how altering psychological factors and implementing behavioural change can improve health and wellbeing. Take cognitive behaviour therapy as an example. This modality has been extensively researched and considered an evidence-based approach for the effective treatment of mental health problems. Numerous randomised controlled trials and systematic reviews have shown that individuals that alter actions of thought and behaviour can take control of their lives for the better.
The area of stress studies has also consistently shown that one’s perception of a threat or danger is what activates the sympathetic branch of the autonomic nervous system and the ensuing stress response. This demonstrates that unless individuals choose to alter their perception, they will continue to experience chronic stress, which is proven to be linked to mental and physical health disorders, and even premature death. Thus, believing and taking steps towards change is essential if one is to improve their health outcomes here.
Therefore, the evidence suggests that it is important for people to believe they have a sense of agency in the context of health and wellbeing. Without taking individual actions to change, which can include simply making a decision to want to get better, one is likely to experience poorer health outcomes.
Promoting An Internal Locus Of Control
Given the numerous studies supporting an internal locus of control for promoting health and wellbeing, you may be wondering what steps you can take to adopt this mindset? Here are a few tips:
1. Challenge the thought that powerful external forces control or determine your health and wellbeing. You can do this by applying Socratic questioning. For example, ask yourself: Is this belief even true? What evidence supports it? What evidence goes against it? Is it true in all contexts? Might this belief have been influenced by others such as teachers, culture or the media? Is this belief based on assumptions? Does this belief serve you in any way, or is it contributing to your suffering? And so forth.
2. Practice self-awareness and introspection. Thousands of years ago the Budda sat under a Bodhi tree meditating and developed numerous insights, one of them being that individuals are responsible for their actions and the subsequent consequences they experience. However, rather than telling his followers to blindly follow his teachings, he encouraged them to practice meditation. Through direct experience, individuals could discover this truth for themselves. Since Budhda’s enlightenment experience, numerous empirical studies have found, unsurprisingly, that meditation decreases suffering and promotes happiness.
3. Experiment with a new mindset. Instead of feeling that you have to change your beliefs in order to improve your wellbeing, which may cause much resistance, you can simply experiment by adopting an internal locus of control for say 3 or 6 months. This may help you to see and experience things differently.
4. Develop problem solving skills. This can be as simple as asking, ‘how can I resolve this problem?’ Or a more detailed plan that identifies the difficulties you face, brainstorming ideas for change, creating an action plan and then implementing your plan. The more you adopt problem solving strategies the more you will be aware that you do and can influence what happens to you.
5. Developing positive self-talk is another effective strategy. Perpetually believing you have no influence or control will inevitably result in poor mood. However, studies show that counteracting negative beliefs with positive statements will improve how you feel. This will also provide you with direct evidence that you can influence your wellbeing.
Remember, having an internal locus of control is in no way a denial of any external challenges or past trauma that you’ve experienced. To the contrary, it is a belief, grounded in evidence, that you have agency and can influence your health and wellbeing for the better.
I hope you found this article useful. Feel free to reach out if you have any questions or need any assistance.
With best wishes,
Sadaf
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