Mental health issues are increasingly prevalent among women in the United States, with research indicating that women are more likely than men to experience conditions such as anxiety and depression. A significant factor contributing to this disparity is the lack of control—both in terms of decision-making autonomy and in exerting influence over their own lives. This article explores how this sense of control (or lack thereof) affects mental well-being among women, considering the broader context of social, economic, and psychological factors. Drawing from validated sources, it also highlights interventions and strategies that can help mitigate these challenges and promote emotional resilience.
The relationship between mental health and autonomy is well-documented. Autonomy, or the ability to make choices, plays a critical role in shaping mental well-being. A woman’s ability to make decisions about her body, time, and living situation significantly impacts her quality of life and contributes to long-term psychological health. Research indicates that women in positions of power—those who can chart their own course in life—tend to exhibit better mental health outcomes compared to those who face systemic oppression.
However, autonomy alone is not a guarantee of good mental health. Economic stability also plays a vital role. Social determinants of health, such as income and access to healthcare, are key predictors of mental well-being. Financial insecurity can lead to a sense of helplessness, exacerbating existing stress and diminishing mental resilience. Women often serve as primary caregivers, and women in low-income communities are disproportionately affected by mental health disorders. One study found that the expansion of child tax credits in the U.S. significantly reduced depression and anxiety rates among low-income families, indicating that material well-being supports psychological health.
The pandemic further heightened these challenges. Women made up the majority of frontline healthcare workers during the pandemic, often shouldering additional caregiving responsibilities at home. These roles brought increased stress, sleep disruption, and limited emotional support, all of which directly impacted their psychological state. Additionally, domestic violence incidents rose, creating an environment of fear and instability that further weakened mental resilience.
A sense of control—or the perception that one can control one’s environment—is essential to mental health. An internal locus of control, where individuals believe they can influence their own outcomes, is associated with lower rates of depression and anxiety. Conversely, an external locus of control, where individuals believe they have little influence over their lives, can lead to a heightened sense of helplessness and overwhelm. Individuals with a low sense of control are at increased risk of developing mental health disorders.
Understanding these dynamics is not only valuable for those seeking to improve their well-being but also essential for those working to support others in mental health care. Below, we will explore the mechanisms through which a lack of control impacts women’s mental health, identify the populations most at risk, and review evidence-based strategies to foster greater psychological resilience and empowerment.
Mechanisms of Control and Mental Health
A lack of control can manifest in both psychological and behavioral ways, with significant implications for emotional well-being. When individuals lack the ability to influence their environment or feel powerless in their daily lives, this can lead to a cascade of emotional responses, including stress, helplessness, and anxiety. In women, these experiences are often compounded by societal and economic conditions that limit decision-making power in critical areas of life, including employment, family, healthcare, and personal autonomy.
Control is closely linked to the ability to take preventative action and maintain a sense of health (Mirowsky & Ross, 1991). Psychological research indicates that individuals who feel in control are better able to regulate their emotions and manage stress effectively. This capacity for self-regulation serves as a buffer against mental health decline. However, when individuals—particularly women—experience chronic feelings of being out of control, these protective mechanisms are weakened.
For example, individuals with an external locus of control—those who believe that external forces control their lives rather than their own actions—tend to feel overwhelmed by life’s unpredictabilities. This pattern is closely associated with higher rates of depression and anxiety-related disorders (Abramson et al., 1989; Chorpita & Barlow, 1998). The inability to make choices leads to a sense of helplessness that, in some individuals, can escalate into panic disorder or agoraphobia. These conditions, characterized by sudden attacks of fear or overwhelming anxiety, are also associated with a fear of losing control entirely.
In the context of mental health care, understanding the individual's locus of control and how it affects their emotional state is key to developing personalized therapeutic approaches. For example, hypnotherapy interventions that help individuals internalize their choices and assert control are among the effective methods for fostering self-regulation and resilience. These approaches aim to reframe negative thought patterns and help clients recognize the power they have over their responses and behaviors.
High-Risk Groups and Vulnerability to Mental Health Challenges
Certain demographic groups of women are particularly vulnerable to mental health issues stemming from a lack of control. Members of the LGBTQ+ community, for instance, face unique challenges that contribute to elevated rates of loneliness, stress, and mental health disorders. According to the CDC, in 2022, bisexual and transgender individuals reported the highest prevalence of feeling lonely or sometimes always in some U.S. states. These groups also reported higher rates of depression and frequent mental distress, as well as a greater lack of social and emotional support compared to the general population. The intersection of gender identity and mental health challenges reveals the compounding impact of societal marginalization and reduced autonomy on psychological well-being.
Women in abusive or restrictive relationships are also at heightened risk. Those living in unhealthy romantic relationships or restrictive homes often struggle with psychological well-being more than those in supportive environments. This aligns with broader observations that women’s mental health is significantly influenced by their autonomy in both personal and professional domains. For example, in households where decision-making power is limited or absent, women are more likely to experience stress, anxiety, and depression due to the lack of control over their own choices or environment.
In addition, women who are primary caregivers or work in low-paid, insecure jobs are disproportionately affected by mental health challenges. The combined burden of caregiving, financial stress, and limited control over one’s time can contribute to chronic mental health decline. The CDC’s report underscores the importance of social and emotional support as a key factor in mitigating mental health risks, particularly for groups that already experience marginalization.
These high-risk groups highlight the need for targeted mental health interventions. Tailoring approaches to address the specific conditions that contribute to a lack of control—such as through access to economic resources, empowerment programs, or trauma-informed care—can help reduce the burden of mental health disorders.
Interventions and Support Systems for Building Control and Resilience
Given the significant impact a lack of control can have on mental health, it is vital to implement interventions that foster a sense of agency and well-being. These interventions can be broadly categorized into three areas: therapeutic approaches, systemic support, and personal resilience building.
In clinical settings, hypnotherapy and cognitive-behavioral techniques have shown promise in helping individuals regain a sense of control over their lives. Hypnotherapy, a therapeutic modality that utilizes guided relaxation and focused attention, can facilitate changes in thought patterns and behaviors that promote self-regulation and emotional resilience. For women experiencing chronic stress or anxiety due to limited autonomy, hypnotherapy can be used to reinforce the brain's ability to respond effectively to stress-inducing situations. One of the key advantages of hypnotherapy is its focus on subconscious reprogramming, allowing individuals to reshape negative thought processes that lead to feelings of helplessness.
Additionally, trauma-informed care is essential for women who may be experiencing mental health challenges rooted in abusive relationships or chronic stress. This approach emphasizes safety, trust, and empowerment, ensuring that therapeutic interventions do not inadvertently re-traumatize the client. Techniques such as emotionally focused therapy, which helps individuals better recognize and process emotions, or mindfulness-based stress reduction, which enhances present-moment awareness, can be beneficial in restoring a sense of self-efficacy and control.
Systemic interventions are also crucial for long-term mental health improvements. Public health initiatives that address the social determinants of health—such as poverty, access to healthcare, and employment opportunities—can help reduce the stressors that contribute to mental health decline. One notable example is the recent expansion of child tax credits, which was found to significantly reduce rates of depression and anxiety in low-income families. Policy changes that improve access to affordable childcare, healthcare, and stable housing can all serve as effective mental health interventions by reducing the burden on women and giving them more control over their lives.
On a personal level, developing healthy habits that improve emotional resilience can be just as impactful as clinical or systemic changes. Practices such as meditation, physical exercise, and journaling can all help individuals cultivate a sense of control over their emotional well-being. Mindfulness practices, in particular, encourage individuals to focus on their internal experiences without judgment, allowing them to reframe negative thoughts and behaviors. Regular physical activity has also been shown to improve mental health by reducing symptoms of anxiety and depression and enhancing overall emotional resilience.
Prevention Strategies and Empowerment Through Wellness
Preventing the onset of mental health disorders necessitates early identification of risk factors and the implementation of proactive measures to foster health and resilience. Encouraging self-advocacy, promoting access to education and employment, and addressing systemic inequalities are all essential in preventing mental health challenges that arise from a lack of control. For women in particular, these prevention efforts must be centered on empowerment, autonomy, and access to support.
One of the most effective prevention strategies is increasing women's access to economic opportunities and decision-making roles in both the professional and domestic spheres. Gender equality not only reduces the risk of mental health disorders but also contributes to a broader pattern of health and well-being. Women in positions of influence and autonomy tend to have more control over their choices and outcomes, which is a foundational element of mental health. This is supported by findings from high-gender-equality countries like Sweden and Norway, where women tend to report higher levels of mental well-being despite not always seeing improved mental health rates in all contexts.
Education also plays a significant role in prevention. Teaching individuals early in life about emotional regulation, resilience, and mindfulness can provide a strong foundation for mental well-being and self-efficacy. Schools, communities, and workplace wellness programs can offer training and resources to help individuals better manage stress, recognize early warning signs of mental health issues, and build healthy coping strategies.
Additionally, fostering strong social networks and support systems can be a crucial safeguard against mental health challenges. Encouraging open conversations about mental health and reducing stigma allows individuals to seek help when needed and to develop a sense of community and belonging. Support from family members, peers, and professional networks can all serve as protective factors against the development of mental health disorders.
At the community level, initiatives that provide safe spaces for women to share experiences and receive guidance can help in preventing the onset of mental health problems. These initiatives often include support groups, counseling services, and access to mental health professionals who understand the unique challenges faced by women in their social and cultural contexts.
Conclusion
The link between a lack of control and women’s mental health is both profound and far-reaching. Numerous studies highlight how the inability to make decisions in one's personal and professional life can lead to chronic stress, anxiety, and even depression. Women often face additional challenges due to systemic barriers in employment, care responsibilities, and access to resources, which compound the effects of a diminished sense of control. These issues highlight the necessity of both therapeutic and systemic interventions designed to restore power and agency.
From a clinical perspective, approaches such as hypnotherapy and trauma-informed care can be effective in helping individuals recognize and reshape thought patterns that contribute to feelings of helplessness. These therapeutic interventions are best complemented by broader support systems that address structural inequalities and foster emotional well-being.
Systemic efforts, such as expanding access to economic support and healthcare, are also key in ensuring that women can maintain a sense of autonomy and well-being. Policy changes that create more stable environments for women to thrive are essential in reducing the mental health burden associated with chronic insecurity and lack of decision-making power.
Finally, personal strategies such as mindfulness, physical activity, and community engagement can all serve as effective tools for building resilience and restoring a sense of control. Education and emotional literacy from early on can provide individuals with the knowledge and skills needed to manage stress and foster mental well-being.
Together, these approaches highlight the importance of both individual agency and structural change in promoting mental health for women who are affected by a lack of control in their lives.
Sources
- [We Are Women, Hear Us Roar (https://www.psychologytoday.com/us/blog/becoming-happier/202503/we-are-women-hear-us-roar)]
- [Women and Mental Health (https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/women-and-mental-health)]
- [How Does Lack of Control Affect Mental Health? (https://wellbeingport.com/how-does-lack-of-control-affect-mental-health/)]
- [Loneliness, Lack of Social and Emotional Support, and Mental Health Issues (https://www.cdc.gov/mmwr/volumes/73/wr/mm7324a1.htm)]