Are You Trapped by Learned Helplessness? Here’s How to Escape

Picture a majestic elephant, one of the largest and most powerful animals on the planet. Despite their size and strength, these magnificent creatures can be held captive by something as simple as a flimsy rope and a stake in the ground. How is this possible?

It all comes down to the concept of learned helplessness. When elephants are young, they are tethered by chains that they cannot break, and they quickly learn that trying to escape is futile. As they grow older and larger, they are still tethered by the same flimsy rope and stake, but their past experiences have taught them that they are powerless to break free.

This same phenomenon can happen to us as humans. We may experience setbacks, rejections, or failures that lead us to believe that we are powerless and that we have no control over our lives. This learned helplessness can lead to a sense of hopelessness, low self-esteem and can make us feel trapped in our circumstances.

The concept of learned helplessness was first introduced by psychologists Martin Seligman and Steven Maier in the 1960s, through a series of experiments with dogs [1]. In these experiments, the dogs were placed in a situation where they received electric shocks that they could not control. After a period of time, the dogs stopped trying to avoid the shocks and became passive, even when they were put in a situation where they could have escaped the shocks.

Even though I do not support the use of the experiments conducted by Seligman and Maier on dogs. This research showed that the dogs had learned to be helpless in the face of adversity, even when there was an opportunity to escape. Seligman and Maier argued that this behavior was not due to a lack of ability or motivation on the dogs’ part, but rather a learned belief that they had no control over their environment. This belief became generalized to other situations, and the dogs became helpless and passive in the face of any adversity.

Since then, the concept of learned helplessness has been applied to many areas of psychology, including depression, anxiety, and trauma. It is thought that individuals who have experienced chronic stress or trauma may develop learned helplessness as a way of coping with the perceived lack of control over their environment.

In this blog post, we will explore the causes and consequences of learned helplessness, as well as strategies for overcoming it. We will also discuss how this concept applies to different areas of life, such as work, relationships, and personal development. Finally, we will offer some practical tips and resources for readers who may be struggling with learned helplessness and looking to improve their situation. So, let’s dive in!

The Reach of Learned Helplessness

Learned helplessness is not just a concept that is limited to the laboratory or to psychology textbooks. It is a real-life phenomenon that can affect us in many different areas of our lives, from work to relationships to personal development. In this section, we will explore how learned helplessness can manifest in these different areas, and the impact it can have on individuals.

Learned Helplessness in the Workplace

At work, learned helplessness can show up as a feeling of being stuck in a dead-end job, with no hope of advancement or improvement. This can lead to a lack of motivation and engagement, as well as feelings of resignation and hopelessness. An employee who has experienced chronic stress or negative feedback may begin to feel that their efforts will never be good enough, and therefore stop trying to improve or innovate.

Learned Helplessness in Relationships

In relationships, learned helplessness can manifest as a pattern of accepting mistreatment or neglect from a partner, due to a belief that they are not deserving of better treatment. This can lead to feelings of low self-worth and a lack of confidence in one’s ability to form healthy relationships. Someone who has been repeatedly let down or hurt by romantic partners may develop learned helplessness and become resigned to the idea that they will never find a fulfilling relationship.

Learned Helplessness in Personal Development

In personal development, learned helplessness can show up as a feeling of being stuck in a rut, with no ability to change or improve one’s circumstances. This can lead to a lack of motivation to pursue goals or try new things, as well as a feeling of being trapped by one’s past experiences or limitations. Someone who has experienced trauma or repeated setbacks may begin to feel that they are unable to change their situation, and therefore give up on the idea of personal growth and development.

Real-Life Examples

Real-life examples of learned helplessness can be found in many different contexts.

• A person who has experienced bullying at school may become resigned to the idea that they will always be a victim, and therefore fail to stand up for themselves in future situations.
• Someone who has been repeatedly turned down for job opportunities may begin to feel that they are not good enough for any job, and therefore stop applying altogether.
• An individual struggling with addiction may develop learned helplessness, believing that they are powerless to overcome their addiction, leading to a lack of effort in seeking treatment and a sense of resignation to their situation.
• An individual who has tried to lose weight through different diets and exercise programs but never sees any results may develop learned helplessness. They may start to believe that they will never be able to lose weight, leading to a lack of motivation and an acceptance of their current state.

From Trauma to Stress: The Factors that Contribute to Learned Helplessness

Learned helplessness is a phenomenon that can have a profound impact on an individual’s well-being. In order to understand how to overcome it, we need to explore the causes and consequences of this behavior.

One of the main factors that contribute to the development of learned helplessness is chronic stress. When an individual experiences prolonged stress, it can lead to a feeling of helplessness and a belief that they have no control over their circumstances. Similarly, trauma can also contribute to learned helplessness. When an individual experiences trauma, it can lead to a sense of powerlessness and a belief that they are unable to influence their environment.

The negative consequences of learned helplessness are numerous. One of the most significant is low self-esteem. When an individual feels like they have no control over their life, it can lead to a sense of worthlessness and a belief that they are incapable of achieving their goals. This can lead to a vicious cycle, where low self-esteem reinforces feelings of helplessness and a lack of motivation.

Another consequence of learned helplessness is decreased motivation. When an individual believes that their actions will not lead to a desirable outcome, they may stop trying altogether. This can lead to a lack of effort and a lack of engagement in activities that could be rewarding.

In addition, learned helplessness can also have a negative impact on mental health. It has been linked to depression and anxiety, as well as physical health issues such as cardiovascular disease.

It is important to recognize that learned helplessness is not a personal weakness or character flaw, but rather a learned behavior that can be unlearned with the right strategies and support. In the next section, we will discuss some strategies for overcoming learned helplessness and building a sense of control and agency.

Escaping the Trap: Strategies for Overcoming Learned Helplessness

Escaping the trap of learned helplessness can seem like an impossible feat. After all, if you’ve been trapped in this mindset for a long time, it can feel like it’s a part of who you are. But the good news is that it is possible to break free from learned helplessness and create a life of growth and possibility.

Here are some strategies for overcoming learned helplessness:

1. Embrace cognitive-behavioral therapy (CBT): CBT is a type of therapy that can be very helpful in treating learned helplessness. It involves identifying and challenging negative thought patterns, and replacing them with more positive and empowering ones. With the help of a qualified therapist, you can learn to recognize the negative beliefs that are holding you back and develop new ways of thinking that support your goals.
2. Build self-efficacy: Self-efficacy is the belief in one’s ability to succeed in specific situations or accomplish certain tasks. Building self-efficacy is an important step in overcoming learned helplessness because it helps you to see yourself as capable and competent. Start by setting small goals for yourself and celebrating your successes. Over time, as you achieve more and more, your confidence will grow, and you’ll be better equipped to take on bigger challenges.
3. Practice mindfulness: Mindfulness is a practice that involves paying attention to the present moment, without judgment. It can be helpful in overcoming learned helplessness because it helps you to stay focused on the task at hand, rather than getting overwhelmed by negative thoughts or emotions. Try practicing mindfulness meditation or yoga, or simply taking a few deep breaths and focusing on your senses when you start to feel overwhelmed.
4. Seek support: Overcoming learned helplessness can be a difficult and lonely process. Don’t be afraid to reach out for support from friends, family, or a therapist. Sometimes just talking through your thoughts and feelings with someone else can help you to gain perspective and feel more empowered.

Remember, overcoming learned helplessness is not a quick or easy process. But with the right strategies and support, it is possible to break free from this mindset and create a life of growth and possibility. So take that first step today, and start working towards a brighter tomorrow.

Final Reflections

As we come to the end of this discussion on learned helplessness, I want to take a moment to reflect on the impact that this phenomenon can have on our lives. Having personally struggled with learned helplessness in the past, I understand how debilitating it can be to feel like we have no control over our circumstances.

But the good news is that learned helplessness is a learned behavior that can be unlearned. By taking small steps to build our self-efficacy, challenge negative thought patterns, and practice self-care, we can begin to break free from this behavior and build a sense of control and agency in our lives.

It’s important to remember that overcoming learned helplessness is not a quick or easy process, and it’s okay to seek support from others along the way. Whether it’s through talking to a friend, family member, or mental health professional, reaching out for help can be a powerful step towards healing and growth.

Ultimately, overcoming learned helplessness requires a willingness to take action and make changes in our lives. It may require stepping outside of our comfort zones, challenging our beliefs and assumptions, and practicing self-compassion along the way. But the reward of building a sense of control and agency in our lives is well worth the effort.

I hope that this discussion has been helpful for those who may be struggling with learned helplessness or know someone who is. Remember that you are not alone, and that with the right strategies and support, you can overcome this behavior and live a fulfilling and empowered life.

References

[1] Seligman, M. E. P., & Maier, S. F. (1967). Failure to escape traumatic shock. Journal of Experimental Psychology, 74(1), 1-9. https://doi.org/10.1037/h0024514