Learned Helplessness

Learned helplessness is a psychological phenomenon characterised by a belief that one’s actions have no effect on the outcome of a situation. It’s a passive state of resignation and hopelessness that can lead to a range of negative consequences.

This concept was first introduced by psychologists Martin Seligman and Steven Maier in the 1960s through their unacceptable experiments with dogs.

The Experiment

In Seligman and Maier’s cruel experiment, dogs were subjected to inescapable electric shocks. Initially, the poor dogs attempted to escape the shocks by jumping over a barrier. However, after repeated unsuccessful attempts, they eventually gave up and remained passive, even when the barrier was removed.

This behaviour demonstrated that the dogs had learned that their actions were ineffective in preventing the shocks. They had become helpless and resigned to their fate. Human beings often react in the same way.

Causes of Learned Helplessness

Learned helplessness develops in people through repeated exposure to situations where an individual’s efforts consistently fail to produce desired results. Over time, the person begins to believe that their actions are pointless and that they have no control over their circumstances.

Common causes of learned helplessness include:

* **Uncontrollable events:** Experiencing events that are beyond one’s control, such as natural disasters or accidents. * **Abusive or neglectful environments:** Growing up in a home where one’s needs are not met or where they are subjected to abuse. * **Repeated failures:** Consistently failing to achieve desired outcomes, especially if the failures are attributed to personal inadequacy.

Symptoms of Learned Helplessness

Individuals who experience learned helplessness may exhibit the following symptoms:

* **Passivity:** They may avoid taking action or trying new things. * **Low self-esteem:** They may have negative beliefs about themselves and their abilities. * **Depression:** They may feel hopeless, worthless, and unmotivated. * **Anxiety:** They may experience feelings of helplessness and worry. * **Physical health problems:** Learned helplessness has been linked to an increased risk of physical health conditions, such as heart disease and diabetes.

Consequences of Learned Helplessness

Learned helplessness can have detrimental effects on an individual’s life. It can hinder their ability to:

* **Cope with stress:** Individuals with learned helplessness may be more likely to give up when faced with challenges. * **Achieve their goals:** They may lack the motivation and belief in their own abilities to pursue their aspirations. * **Maintain healthy relationships:** They may withdraw from social interactions or become dependent on others.

Overcoming Learned Helplessness

Overcoming learned helplessness requires a focussed effort to challenge negative beliefs and develop a sense of control. Here are some strategies:

* **Identify and challenge negative thoughts:- this is called ‘cognitive restructuring’:** Pay attention to your thoughts, to identify any self-defeating beliefs. Challenge negative thoughts and beliefs about your ability to control outcomes, especially by gathering evidence to the contrary.

* **Set realistic goals:** Start with small, achievable goals and gradually increase the difficulty as you gain confidence.

* **Take responsibility for your actions:** Accept that you have some control over your life, even if it’s limited. Focus on the choices you make and the consequences that follow.

* **Exposure to controllable situations:** Gradually, safely expose yourself to situations where you can experience success and control.

* **Positive reinforcement:** Give yourself positive feedback and encouragement for your effort and progress.

* **Seek support:** Talk to friends, family, or a therapist about your feelings of helplessness. They can provide encouragement and support.

* **Practice self-care:** Engage in activities that boost your mood and make you feel good about yourself.

Overcoming Learned Helplessness

Overcoming learned helplessness requires breaking the cycle of passivity and resignation. This can be achieved through:

Learned helplessness is a serious psychological condition that can have a significant impact on an individual’s life. By understanding its causes, symptoms, and consequences, we can take steps to overcome its grip. Through challenging negative thoughts, setting realistic goals, and seeking support, we can regain a sense of control and live more fulfilling lives.