What does it mean to have a sense of agency? What does that word, “agency,” even mean? And, how does having a sense of agency fend off learned helplessness?

The sense of agency refers to a feeling of control over our actions and their consequences. Many people seem to be suffering from low self-agency, which can sometimes result in learned helplessness. Learned helplessness can occur when people come to believe that they are not in control and give up the idea of being agents of change in their own lives. This also can be seen when we feel as though we haven’t the power to accomplish even the smallest task because someone else always has done it for us.

For many people, a sense of self-agency seems elusive and that lack of self-agency can impact the way they experience their day-to-day existence and their decision-making ability. Many people seem to suffer from a feeling that they have no control over their lives, in part due to external circumstances of war, poverty, living in unsafe communities or because of illness or injury. For others, it may seem as though their efforts to exert control have been thwarted. Yet, there are ways to develop a sense of agency.

One way we can begin to foster a sense of self-agency is to control what stimuli we are subjected to on a daily basis. That means taking charge of what comes into your brain from your environment. For some folks who feel as though they have a low sense of self-agency, it could be due in part to their attention being distracted by outside stiumuli, such as devices or being in crowded spaces. To help increase your sense of agency, practice being in quiet, device-free spaces so that you can escape from over-stimulation. This may mean giving yourself permission to go for a walk in nature without your phone or tablet.

Another way we can develop our sense of agency is to be more selective with the people with whom we surround ourselves. Some people seem to sort of “catch” the energy and emotions of other people and so it can be important to surround oneself with those who positively influence the way we feel. We can give ourselves permission to surround ourselves with people who encourage us to reach our full potential, nurture our talents and affirm our values.

Fostering a sense of agency also can happen when we give ourselves permission to get moving. Physical movement, along with adequate rest and nutrition, helps balance your body and your mind. This, in turn, can improve motivation and leave us feeling stronger with better stamina. Taking short movement breaks during our busy days can help improve our sense of agency by leaving us with the feeling that we are in charge of our bodies.

People with higher self-agency are those who are lifelong learners, expanding their capacity to learn by adopting an open, collaborative approach to life. This may require us to nurture our curiosity and to explore new ideas and opportunities. Give yourself permission to adopt a growth mindset, which allows you to recognize that you, like all of us, are a work in progress who is capable of learning, changing and growing.

Yet another way to improve your sense of self-agency is to be deliberate in our decision making. This means considering options and then taking action. People with low self-agency tend to procrastinate, obsess over details and worry about the process adding to a feeling that they lack confidence to make a decision. Taking action does not always require being absolutely certain. People with a higher sense of self-agency tend to act when they have 80 percent certainty, rather than questioning themselves and the possible outcomes.

Developing a sense of self-agency helps us feel as though we are taking responsibility for our lives, which is the opposite of learned helplessness. Those who have developed a sense of learned helplessness believe they are unable to control or change a situation. The next time you feel that something is going on around you that feels somehow outside of your control, can you give yourself permission to stop and examine it and work on finding a way to solve what may feel problematic? The more you look at problems as opportunities, the better sense of self-agency you will have.

~ Karri Christiansen, MSW, LSW, CADC, CCTP