By Ra Valdez
Word Count: 601 words
Estimated Reading Time: About 4 minutes
Have you ever felt like no matter what you do, you just can’t seem to succeed or make a difference in your life or circumstances? This feeling, often pervasive and crippling, is known as learned helplessness. Originally identified in psychological studies, it’s a state where a person feels powerless to change their situation due to repeated failures or negative experiences. But don’t worry, it’s not a life sentence! With understanding and the right strategies, overcoming learned helplessness is absolutely possible.
Understanding Learned Helplessness
Learned helplessness was first conceptualized by psychologists Martin Seligman and Steven Maier in 1967, after observing the behavior of dogs that were conditioned to expect an electric shock after hearing a tone (Seligman & Maier, 1967). Their research found that these dogs didn’t try to escape the shock even when given the opportunity, having learned that their actions made no difference.
This concept was later applied to human behavior, suggesting that people can similarly learn to feel helpless and passive, believing their actions have no effect on their environment or outcomes. This feeling often leads to a decrease in motivation, cognitive effort, and emotional well-being (Peterson, Maier, & Seligman, 1993).
Identifying Learned Helplessness
Recognizing learned helplessness in yourself or others is the first step towards addressing it. Key signs include:
- Pervasive Negativity: A consistent belief that bad things will happen and there’s nothing one can do to change them.
- Lack of Effort: Avoiding challenges or not trying to change one’s situation even when opportunities arise.
- Feelings of Powerlessness: Expressing or feeling a lack of control over one’s life and outcomes.
- Low Self-Esteem: Often accompanied by self-criticism and a lack of confidence in one’s abilities.
Overcoming Learned Helplessness: A Step-by-Step Guide
- Acknowledge and Understand Your Feelings: Recognize the feelings and thoughts that characterize learned helplessness. Understanding your emotional state is a crucial first step (Abramson, Seligman, & Teasdale, 1978).
- Challenge Negative Beliefs: Cognitive-behavioral therapy (CBT) techniques can be effective in challenging and changing negative thought patterns (Beck, 2011). Replace thoughts like “I can’t do anything right” with more realistic ones like “I can learn from my mistakes”.
- Set Realistic Goals: Start with small, achievable goals to build a sense of accomplishment. Achieving these can slowly restore the belief in your own efficacy (Bandura, 1997).
- Develop Problem-Solving Skills: Learning to approach problems systematically can enhance your sense of control (Nezu, Nezu, & D’Zurilla, 2013).
- Seek Support: Don’t hesitate to seek help from friends, family, or professionals. Sometimes, just talking about your experiences can provide relief and new perspectives.
- Cultivate Resilience: Focus on developing resilience through positive relationships, self-care, and maintaining a hopeful outlook (Southwick, Bonanno, Masten, Panter-Brick, & Yehuda, 2014).
- Celebrate Progress: Recognize and celebrate your achievements, no matter how small. This reinforces positive behavior and outcomes.
Examples in Real Life
Consider the example of a student who, after repeatedly failing math tests, starts to believe that no amount of studying will improve their grades. This belief might lead them to stop trying, perpetuating their poor performance. To overcome this, the student could start by setting a goal to improve their next test score by a small margin, seek help from a tutor, and celebrate the small successes along the way.
Overcoming learned helplessness is a journey, not a destination. It requires patience, self-compassion, and persistence. By understanding this phenomenon and taking proactive steps to combat it, you can regain control of your life, one small victory at a time.
Remember, every effort counts on your path to empowerment!
References
Abramson, L. Y., Seligman, M. E., & Teasdale, J. D. (1978). Learned helplessness in humans: Critique and reformulation. Journal of Abnormal Psychology, 87(1), 49-74.
Beck, A. T. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
Bandura, A. (1997). Self-efficacy: The exercise of control. W.H. Freeman.
Nezu, A. M., Nezu, C. M., & D’Zurilla, T. J. (2013). Problem-solving therapy: A treatment
