The Role of Perceived Control in Stress Management
Post by Elisa Guma
Stress and goal achievement
The ability to cope with and persist through adversity is often associated with success. However, stress may diminish our capacity to cope with difficult tasks or challenges, increasing the likelihood of mental and emotional distress including stress overload and burnout. Exposure to stress is accompanied by a myriad of physiological changes that have both short and long-term effects. These physiological changes likely also influence our psychological state, alter our behaviour, and perhaps prevent us from overcoming obstacles to pursue our goals. Interestingly, the decision to persist can differ when setbacks feel controllable, versus those that are or feel uncontrollable. Perceived control over one’s outcomes can have positive effects on emotion regulation, motivation, and learning, potentially buffering some of the negative effects of stress.
How does perceived control influence stress management?
Perceived control is the perception that one has the ability, resources, or opportunities to achieve positive outcomes or avoid negative effects through one’s own actions. Perceived control may be further broken down into two strategies: 1) primary perceived control describes the attempt to modify the environment to align with one’s wishes, while 2) secondary perceived control refers to using mental strategies to change one’s wishes to reflect the environment. Typically, a sense of perceived control is associated with the belief that our personal actions control outcomes, and that we have the skill required to enact those actions (internal locus of control), rather than believing that external factors will control the outcome (external locus of control). Research has found associations between perceived control and enhanced emotional well-being or improved ability to cope with stress.
Given the positive benefits on mindset, perceived control is thought to be a key protective factor for well-being in general. Indeed, some studies have found that individuals with higher perceived control over their cardiovascular disease and immunocompetence had decreased risk of physical decline. Although these relationships are likely multifactorial, this mindset may have benefits extending beyond psychological health to physical health as well.
Perceived control and COVID-19
The COVID-19 pandemic has negatively impacted the psychological states of many individuals worldwide, increasing feelings of distress and anxiety. In addition to the physical disease burden that COVID-19 has caused, there are other stressors to consider such as uncertain prognoses, isolation (especially when paired with grief and loss), unfamiliar public health measures, and financial distress, all of which may have substantial and potentially long-lasting effects on mental health. Several recent studies have investigated potential buffers against the stress related to the COVID-19 pandemic. Some evidence from studies conducted in China, the United States, and Norway/Austria/Germany indicate that individuals who believe they have control over their environment and future (i.e., higher internal locus of control) may have better mental health outcomes. Additionally, the latter study also found that individuals who feel as though external factors beyond their control influence their success and failure (external locus of control) were prone to higher levels of anxiety and depression. These associations are likely more nuanced and require more research. However, these initial insights may help to identify certain traits that increase susceptibility to stress. Furthermore, policy makers and public health officials can implement strategies to try and enhance citizens' sense of certainty and control, for example by promoting clear, transparent, and science-backed communication.
Mindfulness as a stress management technique
Given the numerous benefits associated with feelings of perceived control, finding ways to foster perceptions of control may be beneficial. Mindfulness, or the moment-to-moment awareness and acceptance of our feelings and experience, may promote flexibility in responding to a changing environment, rather than relying too heavily on previously learned patterns. Mindfulness practice has been linked to higher levels of both primary and secondary perceived control – helping people to see that there is a possibility to change our environment, or that our perception can be altered. This practice has been associated with numerous other benefits and may help us navigate feelings of distress in uncertain times or stressful situations.
What’s next?
As we navigate a changing world, many will experience varying levels of perceived control. Further, many factors can influence perceived control, such as individual differences, early life experiences, or previous success or reward. More research is needed to better understand the factors that affect perceived control, how feelings of control can change over time, and how they can be fostered to improve stress management.
References +
- Bhanji et al. Perceived Control Alters the Effect of Acute Stress on Persistence. Journal of experimental psychology General (2016).
- Compas et al. Perceived Control and Coping with Stress: A Developmental Perspective. Journal of Social Issues (1991).
- Daly & Robinson. Psychological distress and adaptation to the COVID-19 crisis in the United States. Journal of Psychiatric Research (2021).
- Krampe et al. Locus of control moderates the association of COVID-19 stress and general mental distress: results of a Norwegian and a German-speaking cross-sectional survey. BMC Psychiatry (2021).
- Hortop et al. The why and how of goal pursuits: Effects of global autonomous motivation and perceived control on emotional well-being. Motivation and emotion (2013).
- Kozela et al. Perceived control as a predictor of cardiovascular disease mortality in Poland. The HAPIEE study. Journal of Cardiology (2015).
- Paganini et al. Perceived Control and Mindfulness: Implications for Clinical Practice. Journal of Psychotherapy Integration (2016).
- Pfefferbaum & North. Mental health and the Covid-19 pandemic. New England Journal of Medicine (2020).
- Wallston. Control Beliefs: Health Perspectives. International Encyclopedia of the Social & Behavioral Sciences (2001).
- Wiedenfeld et al. Impact of perceived self-efficacy in coping with stressors on components of the immune system. Journal of Personality and Social Psychology (1990).
- Zheng et al. Perceived Control Buffers the Effects of the COVID‐19 Pandemic on General Health and Life Satisfaction: The Mediating Role of Psychological Distance. Applied Psychology Health Well Being (2020).