Daily stress from work, home, or personal interactions can feel overwhelming, but research shows that even small boosts in perceived control can help resolve these challenges. A study by Penn State University found that on days when people felt more in control, they were significantly more likely to take action to tackle stressors, from household problems to difficult conversations. The sense of control strengthens with age and can be improved through practical strategies like prioritising tasks, breaking challenges into manageable steps, and reflecting on accomplishments.
Stress has become a common part of daily life. From work deadlines and household problems to disagreements with family or friends, small pressures can quickly accumulate, leaving people feeling overwhelmed and exhausted. While many stress management techniques exist, researchers have found that one simple factor can make a real difference in how effectively we handle daily challenges: the sense of control over our own lives.
Feeling in Control Reduces Stress
A study led by researchers at Penn State University, published in Communications Psychology, highlights the role of perceived control in managing everyday stress. The research shows that even small actions that enhance a person’s sense of control can significantly improve their ability to resolve stressors. On days when participants felt more in control, they were 62% more likely to take active steps, such as fixing a household problem or addressing a difficult conversation, to resolve the issue.
David Almeida, a professor of human development and family studies at Penn State and the senior author of the study, explained that small boosts in perceived control make it more likely for daily hassles to be resolved. This, in turn, supports overall well-being and helps maintain health over time.
How the Study Was Conducted
The research team analyzed data from over 1,700 adults participating in the National Study of Daily Experiences, part of the broader Midlife in the United States Survey (MIDUS). Participants reported daily stressors, ranging from interpersonal tensions and work-related problems to network stress—stress caused by events affecting others close to them. They also indicated the level of control they felt they had over each stressor.
Remarkably, the study followed participants over a ten-year period, revealing that perceived control fluctuates day to day rather than remaining a fixed trait. On days when individuals felt slightly more control than usual, their chances of resolving the stressor increased by more than 60%. Over time, this effect slightly strengthened, suggesting that as people age, they gain both more control and improved ability to handle stress.
Practical Ways to Boost Daily Control
Almeida emphasized that perceived control can be strengthened through practical strategies. Approaches such as prioritizing tasks, breaking challenges into manageable steps, tracking progress through lists, or delegating responsibilities can enhance one’s sense of control. Ending the day with brief reflection on accomplishments can also prepare individuals to tackle stressors more effectively the next day.
Lead author Dakota Witzel, now an assistant professor at South Dakota State University, noted that while the study focused on minor daily stressors, understanding how perceived control aids in stress resolution could have implications for chronic stress management as well.
The findings reinforce a simple yet powerful message: taking small steps to feel in control of everyday challenges can help reduce stress, improve emotional health, and strengthen resilience over time.
