Influence over conditions can reduce threat and improve outcomes in uncertain environments. This need may motivate setting parameters, using contingency plans, and shaping contexts. Appropriate control promotes safety and effective agency.
Details about the rewritten claim
Having some degree of control over our circumstances makes uncertainty less frightening and often leads to better results. We all have a need to feel we can influence what happens to us. This may drive us to set limits or rules, prepare backup plans (“if X, then Y”), and actively shape our surroundings rather than be passive. Studies on “locus of control” show that when people feel they have control over a situation, they experience less stress and perform better, whereas a lack of control can trigger threat responses (learned helplessness, etc.). By exerting appropriate control – not in an overbearing way but enough to steer key factors – individuals create safer conditions and can act more effectively. In summary, some control over one’s environment or outcomes bolsters a sense of security and enables more confident, purposeful action.
Controllability reduces stress responses (learned helplessness: modern account): authoritative review describing how experiencing controllable stress engages prefrontal circuits that inhibit stress responses while lack of control yields learned helplessnesshttps://www.annualreviews.org/content/journals/10.1146/annurev-clinpsy-021815-093006
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Sense of control buffers socioeconomic gradients in health: large population study showing higher perceived control is associated with better health and well-being, moderating SES differenceshttps://psycnet.apa.org/record/1998-00299-016
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Control beliefs taxonomy and functions: classic review clarifying perceived control, mastery, and self-efficacy, how they develop, and why they matterhttps://psycnet.apa.org/record/1996-01799-010
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Low job control + high demands → strain and ill-health (Demand–Control model): seminal evidence that decision latitude protects against strain and is foundational for occupational health researchhttps://www.jstor.org/stable/2392498?origin=crossref
Autonomy as a basic psychological need (self-determination theory review): comprehensive review establishing autonomy as a basic need that fosters wellness and performancehttps://psycnet.apa.org/record/2000-13324-007
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Self-efficacy (control over action) → motivation and change: foundational theory paper demonstrating that beliefs about one’s control over actions regulate motivation, affect, and behavior changehttps://psycnet.apa.org/record/1977-25733-001
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Play a video game
There is such a wide diversity of video games out there. Calming exploratory games, puzzle games, combat, story, single or multiplayer, etc. Once I get in touch with the need that is alive in me it’s fun to look for a game or game genre that might tend specifically to that.
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Road trip
Long or short it doesn't matter. Drive around the block in silence or with music. Maybe plan a trip somewhere.
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Schedule your day
Consider using pictures if lists are unhelpful. Could draw them or print them. It's not perfect but having some kind of a plan can help me
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Sing
Find a private place to sing as loud as you’re comfortable. Sing with your favorite song in the car or if you play an instrument you could play a song you know. Search for a hymn online and sing that.
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Align x3
Choose any three nearby items and apply one simple rule: align one edge, sort big-to-small, or make a clean line. Arrange them once, then stop to register the order you created.
Exit Count
Pick your preferred exit or safe spot and count the exact number of steps from where you are to there; keep that number in mind.
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