Understanding Learned Helplessness

There is often a fear of failure that prevents people from acting. There is a psychological phenomenon known as learned helplessness, where people feel that almost nothing depends on them and that there are no possibilities for change. We explore it in the new issue of the guide to the psyche.

We discussed the delayed life syndrome in the previous issue.

How does it work?

In some people, learned helplessness is the feeling that they are unable to change their negative circumstances in life. Their formation is largely influenced by bad experiences. Before believing in their impotence, most people make several attempts at improving their lives. And if these attempts fail, the feeling of helplessness remains. As a result, a person becomes passive, his quality of life decreases, and he may develop a mental disorder over time.

This phenomenon was discovered and first described by American psychologists Martin Seligman and Stephen Mayer. It happened by accident. They took part in experiments in the 1960s to understand how dogs formed fear after an external stimulus. Initially, the dogs, which were locked in cages, heard a sound, followed by a mildly painful electric shock. This was repeated several times so that they would remember the sequence.

As part of the second phase of the experiment, the cages were opened. Scientists figured that the dogs would run away after the sound signal that preceded the electric shock. However, they behaved differently. Hearing the familiar sound, they whimpered, lay down on the cage floor, and dutifully endured the pain. Despite their obvious fear and discomfort, they never attempted to change their fate, despite being able to do so. In Seligman and Mayer’s explanation, since the cages were closed, all attempts by dogs to avoid electric shocks were unsuccessful, which gave them the idea that pain was inevitable.

A few studies conducted in the following decades have confirmed that the psychological mechanism may be shared by all mammals, including humans.

In 2016, Seligman said he had partially revised his original findings. He said that helplessness was innate to every person from birth. As an individual grows older, he either overcomes it or does not.

The expression of learned helplessness manifests itself through the following thoughts and phrases:

• “We didn’t live well, so it’s not worth starting”;
• “They won’t increase my salary anyway, so I won’t even ask”;
• “I didn’t study very well in school, it would be a waste of time for me to apply to a university.”;
• “Why vote in elections? It won’t change anything”;
• ‘I’ll never succeed’;
• “Almost everyone at work is smarter than me”;
• “I would like to learn how to dance, but I have no talent for it;”

What causes this?

According to Seligman and other scientists, this is due to the nature of the upbringing. It is possible for a child to become passive and insecure as an adult if he is not allowed to demonstrate initiative from childhood, is not allowed to solve problems on his own, or constantly demanded compliance and obedience. Psychologists advise parents to remind their children of their own accomplishments on a regular basis to avoid this. As a result, self-confidence and a sense of control are built.

Similarly, telling a child that he cannot study certain subjects or play sports is harmful. Believing in his own mediocrity, the child will stop trying to learn difficult subjects.

Typically, this is caused by childhood traumas, such as repeated mental or physical abuse that the child cannot stop for objective reasons. As an adult, he may unconsciously follow this pattern of behavior in other situations. For instance, do not end relationships with an abusive, overwhelming partner.

The failure of an important project you spent a lot of energy on or constant criticism from an abusive boss can also result in learned helplessness.

Age, disability, chronic diseases, and any other condition that restricts a person’s social and physical abilities, causing them to often be dependent on others. As a result, a person may become fearful that he will not be able to act independently in other areas of life.

As well, learned helplessness can be inherited to some extent. Children whose parents had their own patterns of behavior and beliefs will often unconsciously adopt their parents’ patterns – and implement them as adults.

What are the risks?

Passivity is the most dangerous consequence of learned helplessness. It is subconscious, but persistent, that a person believes that changing life won’t work, so he stops taking any action. And he doesn’t make the most of the opportunities he has, and sometimes he doesn’t notice them at all. As a result, his academic performance may suffer, his career advancement may stall, and his income may decrease. As a result, it can be hard for a person to improve relationships with other people and defend themselves when they are in danger. And in some cases, people with learned helplessness cannot handle even ordinary everyday problems.

These factors have a severe impact on their quality of life and negatively affect their emotional and physical well-being. As a result of their lack of attempts to protect themselves from stress and its consequences, people with learned helplessness are more likely to suffer from stress and its consequences. They also don’t care about themselves and their health, have fewer visits to doctors, and fail to follow their advice.

Thus, it is not surprising that studies show that learned helplessness increases the risk of depression, anxiety, and phobias.

Moreover, it is hypothesized that the phenomenon of learned helplessness may also have sociopolitical implications. In countries where the state consistently suppresses any economic and social initiative, the population begins to doubt its ability to influence something. It ceases to participate in political processes and be interested in them.

Steps to take

The main method for dealing with learned helplessness is through positive experience. How to obtain it.

The first step is to identify which aspects of your life are most affected by learned helplessness. Then ask yourself honestly if you wish to change them.

As a second step, if you believe you are ready to make a change, write down a list of actions that will help you. Be creative and come up with as many options as possible during this process. The most important thing is to diligently note to yourself all the thoughts underlying learned anxiety. For example: “Yeah, well, I can’t do that.” Try to immediately work through them, asking yourself questions such as: “Why do I believe that?” What evidence supports what I believe? As a result of this exercise, you will be able to reduce anxiety and evaluate your capabilities and internal beliefs more objectively.

The third step is to choose a few realistic actions you believe will improve your life. Begin taking them consistently. It’s likely you think it won’t work out. To increase your self-confidence, remember past successes: how you managed to accomplish something, deal with something, etc. Resist these thoughts and carry on with the plan.

Fourth step. Know that it will not be possible for you to change radically and quickly. Instead of beating yourself up for this, remember your actions in terms of small but positive changes in your behavior and life. This will help you to believe in yourself more.

Lastly, compliment yourself. This will evoke positive emotions that will contribute to the consolidation of positive experiences.