Believing You Can Improve Your Mental Well-Being Works

Key Takeaways

• Recent research indicates that individuals who believe they can take daily actions to enhance their mental well-being experience better mental health compared to those who don't hold this belief.
• Having an internal locus of control, where individuals believe their happiness and mental health are influenced by internal factors and controllable actions, is more beneficial for mental health than having an external locus of control, where individuals believe their mental well-being is dependent on external factors beyond their control.
• There are proactive steps you can take to shift from an external to an internal locus of control, thereby promoting mental well-being.

"I Can Do It" May Take on a New Meaning for Mental Health

A study published in Mental Health and Social Inclusion revealed that individuals who believe they can take actions in their daily lives to improve their mental well-being experience better mental health compared to those who don't hold this belief.

The analysis demonstrated that individuals who believed they could enhance their mental health scored higher on mental well-being than those who did not hold this belief. Additionally, individuals who took action to enhance their mental health scored higher on mental well-being than those who didn't.

Feeling in Control is Important for Mental Wellness

The researchers emphasize the importance of having an internal locus of control, where individuals believe their happiness and mental health are influenced by their own actions, thoughts, and controllable factors. This is in contrast to an external locus of control, where individuals believe their mental well-being is dependent on external factors beyond their control.

Experts in psychology and wellness highlight the significance of self-efficacy, which is the belief in one's ability to achieve desired outcomes. They emphasize that a person's expectation of success is a stronger predictor of positive change than their effort alone.

Doubt in one's ability to change can undermine motivation and effort, leading to a diminished sense of progress. Conversely, believing that change is within one's control can promote motivation and action towards positive outcomes.

Natalie Christine Dattilo, PhD

When it comes to behavior change, a person's desire to change and a person's ability to change are both important, but a person's belief in their ability to change is critical. — Natalie Christine Dattilo, PhD

Chloe Carmichael, PhD

Studies have shown that if people use aspirational affirmations which their brains know aren’t true, that can sometimes be more damaging. — Chloe Carmichael, PhD

Ways to Implement an Internal Locus of Control

If you tend to perceive things as being out of your control and desire to shift towards an internal locus of control, there are several strategies you can adopt:

Aspire but Within Reason

When setting goals or affirmations to improve your mental well-being, it's essential to ensure that your beliefs are realistic and attainable. Avoid unrealistic expectations that may lead to disappointment and discouragement. Instead, focus on achievable goals that you can work towards incrementally.

Set Small and Achievable Goals

To boost your "change confidence," consider setting micro-goals that are easily attainable rather than stretch goals that require significant effort. Examples of micro-goals could include making your bed every day, drinking eight glasses of water a day, or taking a short walk during your lunch break. These small steps can help you build a sense of accomplishment and reinforce your belief in your ability to make positive changes.

Be Honest with Yourself

Create a two-column list to evaluate your beliefs and challenge any negative or self-limiting thoughts. In one column, write down things in your life that you believe are not in your control. In the other column, write a sentiment to challenge that belief and identify actions you can take to exert control over the situation. This exercise can help you recognize your agency and empower you to take proactive steps towards improving your mental well-being.

Show Yourself Some Compassion

Combining honesty with compassion is crucial for positive change. Acknowledge your challenges and setbacks with understanding and kindness towards yourself. Recognize that setbacks are a natural part of the growth process and that self-compassion can provide the resilience and motivation to persevere in the face of obstacles.