Mastering Your Locus of Control to Reduce Anxiety

The concept of locus of control, first developed by psychologist Julian Rotter in 1954, examines whether people attribute events to their own actions (internal) or to outside forces (external). People with a balanced or “bi-locus” control recognise both spheres—where their efforts matter and where luck or other people’s choices play large roles. Research shows those with an overly internal locus may blame themselves for every setback, fueling guilt and anxiety. Conversely, an excessively external locus can breed learned helplessness— the belief you’re powerless against fate. Striking the right balance reduces stress and improves well-being. Consider Anna, who fretted over her company’s merger. She initially tried micro-managing every detail (internal locus), then swung to despairing that outcomes were all about corporate politics (external locus). After mapping her control zones, she accepted she couldn’t dictate management’s decisions but identified actions she could take: update her skills and communicate her value. This balanced approach boosted her confidence and reduced chronic worry. Understanding and adjusting your locus of control is like putting on prescription glasses for anxiety—you see clearly where your energy makes a difference and where it only exhausts you.

Tonight, grab paper and draw two circles: The inner for what you can change and the outer for what you can’t. List your current worries in each zone, then plan one action for every inner-circle item and one acceptance strategy for the outer ones. You’ll sleep better knowing you’ve focused your effort where it counts.