Locus of control: what it is and how it can affect anxiety
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
What is locus of control? Explore locus of control theory, including its two types—internal and external locus of control. Plus, how it affects anxiety and life.
Some people seem to handle life's challenges with ease, while others feel easily stressed by the difficulties that come their way. This difference in how we react to our circumstances often comes down to something called locus of control. Locus of control highlights our view of the world and how we deal with roadblocks, especially when those setbacks come with stress or anxiety.
What is locus of control?
Locus of control is a term psychologists use to describe how much control we believe we have over what happens in our lives. This belief guides how we react to different situations that come our way. The idea was first introduced by a psychologist named Julian B. Rotter in 1954, and it's been a key topic in understanding personality types ever since. Locus of control is centered around who — or what — you think should be thanked or blamed for the things that happen to you or someone else.
An example of exercising locus of control can be seen in how you view getting caught in the rain. You can shrug and say, “I should have checked the weather,” or you could say, “Why does it always rain on me?” The first reaction shows you have control over the situation, while the second is all about luck or chance.
Types of locus of control: internal and external
There are two main types of locus of control: internal and external. Having an internal locus of control is what experts define as someone who feels they’re in charge of their life. They believe their choices and actions have a significant impact on what happens to them. For example, if you land a new job, you'd likely think that you got the job because you worked hard and prepared well for the interview.
However, some people feel that most things in life are out of their hands and are controlled by luck, fate, or someone else. This mindset is what’s known as having an external locus of control. For example, you’re on your way home from the job interview, you get a flat tire, and you find out you didn’t get the job. If you automatically think that unfavorable things happen to you because you have bad luck, aka life’s events are influenced by what’s outside of your control, then your viewpoint can be considered external.
But why does this matter? No matter which side of the locus of control scale you lean towards, where you fall on the spectrum can have a big impact on your mental health and wellbeing. Because your locus of control can shape how you feel about life. If you believe you have the power to change your situation, you're more likely to feel positive and less anxious. On the other hand, if you believe you're at the mercy of forces outside your control, you might feel more stressed and worried.
It's important to recognize that neither type is all good or all bad—they're just different ways of thinking and looking at the world. And in reality, most people have a mix of both. Sometimes, you might feel in control, like when you ace a project because of your hard work. Other times, you might feel situations are out of your hands, like when an unexpected event ruins your weekend plans. Many people tend to find that an internal locus of control helps them feel more empowered than an external one, but it’s common to shift from one to another at times.
Exploring whether you naturally lean more toward an internal or external locus of control can give insight into how you deal with life's twists and turns. It's not about changing who you are but understanding yourself better so you can navigate life with a bit more ease.
Determine your locus of control
If you’re curious about where you fall on the locus of control spectrum, begin by reflecting on your characteristics. Most of us will see ourselves in both lists at different times—that's perfectly normal. You might lean more one way than the other, or you might find that it changes based on the situation.
It's also important to know that your locus of control isn't set in stone. With self-awareness and effort, you can shift your tendencies over time. For instance, if you tend to wait for positive things to happen to you, you could start setting small goals and taking steps to achieve positive outcomes to have more control of your life.
Possible characteristics of internal locus of control
Believes in the power of their actions
Accepts responsibility for outcomes
Has confidence in decision-making
Shows resilience in the face of setbacks
Has a proactive approach to challenges
Possible characteristics of external locus of control
Blames outside forces
Feels helpless in changing situations
Relies on luck or fate
Has difficulty taking responsibility for outcomes
Has a passive attitude toward life's challenges
How to develop an internal locus of control
Taking steps to shift from an external to an internal locus of control can be empowering. When you live with a belief that you have the ability to shape the events of your life, you can build self-esteem and resilience against anxiety, take charge of your happiness, and navigate life more confidently.
1. Acknowledge your choices
Start noticing the decisions you make every day, big or small, and recognize that each choice has an impact. Whether it's choosing what to eat for breakfast or deciding to apply for a new job, these decisions shape your life. Mindfulness can help you notice your daily thoughts and feelings.
💙 Practice the Delicate Art of Noticing with Jeff Warren to better understand how to acknowledge your thoughts and actions daily.
2. Reflect on your values and beliefs
Take some time to think about what's important to you, like what you stand for or what brings you joy. Understanding your values and beliefs can help you make choices that are true to yourself.
💙 Learn how to Tidy Up your mind during the Daily Jay and let go of anything not in line with your values and beliefs.
3. Embrace learning
Instead of becoming disheartened by challenges, look at obstacles as lessons where you can learn and use your knowledge moving forward. Every setback is an opportunity to grow and assert influence on your own life.
💙 Listen to LeBron James explain how he uses setbacks as an opportunity to skyrocket to success in his short talk, Learning How to Fail.
4. Take responsibility for your actions
When things go well, pat yourself on the back. And when they don't, don't be too quick to point fingers. Own up to your part in the outcome. It's all part of taking charge of your life.
5. Celebrate successes
No matter how small, every success is a testament to your efforts. These little victories can boost your belief in your ability to take the reins of your life.
💙 If celebrating yourself doesn’t come easily, practice building your “celebration muscles” during the Daily Move.
Locus of control FAQs
What is an example of locus of control?
An example of an internal locus of control is when you ace a test and believe it's because you studied hard. An external locus of control would be a situation where you failed a test and believe it’s because you have bad luck, rather than because you didn’t study.
What is the opposite of locus of control?
While there really isn’t an opposite locus of control, if you often feel that you have no power or influence over what happens in your life, that's an extreme form of external locus of control. It's when you think everything is out of your hands.
What is the locus of control for anxiety?
People with an external locus of control often feel more anxious, because they believe that everything is out of their control. That can be pretty stressful and make you feel uncertain and worried about the future. Having an internal locus of control can help you feel more secure and less anxious, as you believe you can influence your life's events.
Is locus of control genetic?
Locus of control isn't directly passed down through genetic makeup, but it's more about the environment you grew up in, your experiences, and the behaviors you learn. So, while your family and upbringing can influence your locus of control, it's not something that's hardwired into your DNA.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
