A sense of control refers to a person’s belief that their actions, efforts, and decisions can influence what happens in their life. In their paper, Margie Lachman, Stefan Agrigoroaei, and Elizabeth Rickenbach emphasize that how much control people feel they have is important for both psychological and physical health outcomes. A central idea in their work is that the sense of control is not only about objective control in a situation, but also about how a person interprets and experiences control; different individuals can interpret the same circumstances very differently, and these interpretations shape their responses.
How the Sense of Control Develops
The sense of control develops early in life, with childhood experiences playing a crucial role. During early developmental stages, children learn about cause and effect that their actions can lead to particular outcomes. When a child’s efforts reliably lead to results such as receiving attention, solving a problem, or achieving a goal they develop a strong sense of mastery, summarized as “my action matters.” Conversely, when a child’s efforts are repeatedly ignored, inconsistent, or ineffective, they may learn that nothing they do makes a difference, which contributes to a sense of helplessness. Over time, these early experiences form expectancies about control that can persist into adulthood.
Low Sense of Control and Psychological Problems
Feeling that one has little control over life or important aspects of life can increase stress and anxiety. A self-reinforcing cycle often operates in this context: low perceived control leads a person to take fewer actions, which in turn results in fewer successful experiences, further strengthening feelings of helplessness and reducing the sense of control. This pattern is closely related to theories of learned helplessness, where repeated experiences of uncontrollability foster beliefs that outcomes are independent of one’s behavior, increasing vulnerability to depressive and anxiety-related problems.
Changes in Sense of Control Across the Lifespan
The sense of control is not static; it tends to change across life stages. In general, perceived control increases through childhood, tends to be relatively high in early adulthood, may plateau or peak in midlife, and then often declines in later adulthood and old age. However, this pattern is not universal. Educational attainment, socioeconomic circumstances, health status, and specific life experiences strongly influence how much control a person feels at different stages. Young people, in particular, may sometimes hold an unrealistically high sense of control, which can be adaptive in that it supports goal pursuit, initiative, and trying new things. Yet, when this sense of control is excessive, it can also promote risk-taking or lead individuals to underestimate difficulties and constraints.
Sense of Control, Thinking, Behavior, and Physical Health
A stronger sense of control is associated with better problem-solving, lower anxiety, and greater focus on goals. Importantly, having a strong sense of control does not guarantee that a person will always feel good; rather, it shapes how they think and behave in response to challenges. Research reviewed by Lachman and colleagues shows that perceived control is linked not only to psychological well-being but also to physical health. People with a higher sense of control are more likely to engage in health-promoting behaviors such as regular exercise and healthier lifestyles. In contrast, low perceived control is associated with elevated stress hormones and inflammatory processes, in part because beliefs about control influence emotional responses, which in turn affect behavior and physiological functioning.
Control as a Resilience Factor
A strong sense of control functions as a resilience factor. Individuals with high perceived control still experience stress, but they tend to be less negatively affected by it. They are more likely to use active coping strategies, maintain emotional stability, and persist in goal-directed actions even under adversity. Longitudinal studies indicate that control beliefs can buffer the impact of stress and moderate social-class differences in health and longevity, highlighting their role as a protective psychological resource.
Can the Sense of Control Be Changed?
The sense of control is not fixed it can be modified by changing how people perceive their options and influence in their environment. Interventions that target control beliefs include cognitive restructuring to challenge helpless or overly constrained thinking, increasing real opportunities for choice and autonomy, enhancing flexibility in coping, and strengthening social support. By altering the perception of what control a person has and by creating environments that genuinely support agency such approaches can improve both mental and physical health outcomes.
