“Learned helplessness” is a psychological phenomenon that was first introduced by psychologists Martin Seligman and Steven Maier in the late 1960s. It refers to a state in which a person perceives a lack of control over their environment, leading them to believe that their actions have little or no influence on the outcomes of their life situations.

Learned helplessness occurs when a person has experienced repeated and uncontrollable negative events, leading them to develop the belief that they cannot influence or control their circumstances. This conviction is learned when one is exposed to situations in which efforts to escape or improve the situation seem hopeless.

Key components

Uncontrollability
The person perceives that they have no control over the negative events or outcomes.

Generalization
The feeling of helplessness extends to various aspects of life and is not limited to certain situations.

Cognitive component
It is a cognitive shift in perception where the person believes that their actions have no effect on changing their circumstances.

Effects

Psychological well-being
Learned helplessness is associated with an increased susceptibility to depression and anxiety. The persistent belief in one’s own inability to control life events can lead to a feeling of hopelessness.

Effects on motivation
People who suffer from learned helplessness can become passive and unmotivated because they believe that their efforts will achieve nothing. This can hinder personal growth and performance.

Interpersonal relationships
Learned helplessness can affect how people interact with others. They may avoid challenges or social situations because they fear that their actions will not have a positive impact.

Physical health
There is evidence that learned helplessness can affect physical health. Due to the psychological strain caused by the feeling of powerlessness, those affected may be more susceptible to stress-related illnesses.

Overcoming learned helplessness
Cognitive restructuring: Therapy techniques that challenge negative thought patterns and help people to reformulate their beliefs about control and efficacy.

Empowerment
Encouraging people to take small, achievable steps to regain a sense of control can be helpful in overcoming learned helplessness.

Positive reinforcement
Focusing on the instances where individuals exercise control and achieve positive outcomes can help change mindsets.

Understanding learned helplessness is crucial for psychologists, therapists and educators when it comes to developing interventions aimed at promoting resilience and empowering individuals to take an active role in shaping their lives.