In my years as a researcher and educator in psychology, one concept consistently rises to the surface when I think about what truly supports mental health and flourishing: human agency.
It’s the belief that we have the capacity to make choices, influence our circumstances, and shape our lives—even in the face of adversity.
While we cannot control everything that happens to us, believing that we can act meaningfully within those limits is a powerful source of resilience.
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Human Agency
Human agency is more than just a feel-good idea. It’s a deeply rooted psychological concept that ties into the capacity for higher-order thinking and decision-making, self-efficacy, motivation, and autonomy—all of which play critical roles in mental health.
When individuals believe they have the power to influence outcomes in their lives, they are more likely to take proactive steps to solve problems, regulate their emotions, and seek support when needed.
This belief becomes a buffer against hopelessness, anxiety, and helplessness—the emotional quicksand that so often underlies depression and burnout.
Let’s be clear: believing in agency does not mean denying the realities of systemic barriers, environmental or genetic constraints, trauma, or mental illness.
Quite the opposite. In fact, it’s precisely because life presents so many unpredictable challenges that fostering agency becomes so important. When people internalize the idea that they are merely passive recipients of fate or circumstance, or that they lack the power of real agentic choice, they are more likely to disengage, give up, or fall into despair.
But when they are supported in believing that their actions and choices—however small—matter, it opens the door to growth and offers a buffer to the discomfort we often experience when facing uncertainty.
The Psychology of Agency
I’ve seen this in educational contexts, in my own personal experience, and in the academic literature on the psychology of agency. For example, the students who bounce back from failure aren’t necessarily the most academically inclined or the most prepared—they’re the ones who believe they can learn, change, and improve.
The people who manage uncertainty and unpredictability with dignity and strength aren’t always those dealt the easiest circumstances—they’re often those who have developed a sense of agency that allows them to cope with uncertainty.
This sense of agency helps us find meaning in our lives despite uncertainty and motivates goal-directed action, the willingness to engage our higher-order nature, and to cultivate values.
Building Resilience
This sense of agency is especially critical in building resilience. Resilience isn’t about being unaffected by hardship. It’s about how we adapt and respond to hardship.
Research consistently shows that individuals who believe in their ability to cope and influence outcomes—what we call perceived control—recover more quickly from setbacks and experience better long-term mental health.
So, how do we nurture agency in ourselves and others? Start with language.
Phrases like “You can figure this out,” “You’ve done hard things before,” or “What’s one thing you can control right now?” plant the seeds of agency.
Encouraging goal-directed choice, focusing on the process rather than the outcome, and believing in the power of moral choice, such that we cultivate strong values which serve as an internal guide, builds a foundation of internal strength.
Focus On Action
Next, focus on action. Even tiny steps—making the bed, taking a walk, setting a boundary—can reinforce the belief that we’re not helpless.
Therapists and coaches often use behavioural activation to help individuals take meaningful action even when they don’t feel motivated, because action often precedes belief.
Supporting someone’s agency doesn’t mean pressuring them to “just be positive” or “try harder.” It means helping them reconnect with their own values, goals, and inner strength.
It means fostering a belief in the power of moral choice, the power of goal-directed actions, and the power small choices have when added up to our overall life trajectory.
In a world full of stressors—from academic pressure to uncertainty—believing in human agency is not a luxury; it’s a necessity. It’s a psychological anchor that reminds us: I am not powerless. I have choices. I am influential.
That belief, in and of itself, is healing.