Unlearning Learned Helplessness

Have you ever found yourself stuck in an exhausting cycle, feeling like no matter what you do,your situation doesn’t change or improve? If so, then you may have experienced learned helplessness, a condition that leaves people feeling powerless, hopeless, and stuck.

What is Learned Helplessness?
Learned helplessness is a psychological phenomenon that was first observed in a study with animals by psychologist Martin Seligman in the 1960s. In Seligman’s experiment, he exposed three different groups of animals to different conditions. The first group of animals were exposed to painful stimuli that they could stop by pressing a lever. In this first group, the animals quickly learned to press the lever to avoid the pain. However, in the second group of animals, they were exposed to the same painful stimuli with a lever, but the lever did not discontinue the pain. There was no way for these animals to prevent the pain and they eventually began to passively accept the circumstances. Even when presented with an opportunity to escape in the future, lowering the barrier to allow them to escape, they continued to stay and accept the pain. This is a display of learned helplessness.

In humans, this often displays as repeatedly facing negative or adverse situations that seem inescapable or uncontrollable. Overtime, this can lead us to believe that this is our life and that we are incapable of changing our circumstances, thus causing feelings of hopelessness, low self- esteem, and even depression.

The Effects of Learned Helplessness

Reduced Motivation: People that are feeling stuck can often lose the motivation to make changes or pursue goals. They may give up easily and avoid trying new things, fearing that they will fail again.

Increased Stress and Anxiety: Learned helplessness can often lead to chronic stress and anxiety. People may begin to worry about their inability to control outcomes, leading to feelings of dread and worry.

Depression: Entrapment and defeat are key characteristics that can drive depression. When people feel powerless to change their circumstances, it can lead to hopelessness, sadness, and a sense of futility.

Poor Self-Esteem: Persistent feelings of helplessness can break away at one’s self-esteem. People may internalize their struggles, believing they are incapable or unworthy of success.

Avoidance Behavior: A lot of times, people with learned helplessness may begin to avoid situations where they could potentially experience defeat in order to avoid the discomfort of failure. This can lead to withdrawing from social activities, work, or personal growth opportunities.

How Do You Overcome Learned Helplessness?

1. Reframe Your Thought Patterns: It is recommended that you practice identifying and challenging the negative beliefs that drive the feeling of helplessness. It is important to practice replacing them with more realistic and empowering thoughts. Instead of thinking “I always fail,” try to replace that with “I might not succeed this time, but I can learn from it and try again.”

2. Focus on Small Wins: Break down large goals into smaller, manageable steps to encourage a feeling of accomplishment and build self-confidence. Celebrate small victories, even if they seem minor, to reinforce the idea that effort leads to positive outcomes.

3. Build Self-Efficacy: Self-efficacy refers to one’s belief in their ability to successful achieve a particular goal. It emphasizes one’s confidence in the capacity to use skills to overcome challenges. With learned helplessness, work on developing your belief in your ability to influence events in your life. Practice seeking out opportunities for learning and taking action, even when it feels uncomfortable.

4. Develop Coping Skills: Having a toolkit of healthy coping mechanisms is high recommended for everyone in managing stress, but especially in individuals struggling with learned helplessness. Coping mechanisms including mindfulness, self-care practices, and stress management techniques. These skills can help you handle difficult situations more effectively and reduce feelings of helplessness.

5. Seek Professional Help: If you realize that learned helplessness is severely impacting your life, it could be helpful to work with a licensed therapist in being a resource for overcoming helplessness.

 Breaking Free: Reclaim Your Power

Learned helplessness is not a life sentence—it’s a challenge that can be overcome with time and
effort. By understanding how it develops, working on changing your thought patterns, building
small wins, and seeking support, you can break free from the draining cycle of helplessness and
reclaim your personal power. Remember, every step forward, no matter how small, is progress
made and worth celebrating. You have the power to break free and live a life of growth,
confidence, and resilience!

By Brooklyn Davis, LCMHCA, LCAS
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#LearnedHelplessness #MentalHealth Awareness #SelfImprovement #Motivation #Resilience
#SelfEfficacy #BreakTheCycle #Healing

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