Learned Helplessness: What It Is, Why It's Dangerous, and How to Overcome It / ITech content

Contents:

• What is learned helplessness
• How learned helplessness develops in children
• Why it occurs in adults
• How learned helplessness spreads throughout society
• Can someone be more vulnerable to learned helplessness than others
• How learned helplessness affects emotional state
• How learned helplessness affects career growth
• How to distinguish learned helplessness from situations that really cannot be Change?
• How to Free Yourself from Learned Helplessness
• What Awaits Us After Liberation

Sometimes life can seem unmanageable, and coping with difficulties seems impossible. This condition can be a sign of learned helplessness, which leads to low self-esteem and loss of motivation. It's important to recognize that each of us has the power to change, even when circumstances seem insurmountable. To overcome challenges, you need to develop inner resilience and a positive outlook. Find ways to cope with negative thoughts, set achievable goals, and surround yourself with supportive people. Remember that change is possible, and every step toward improvement is an investment in your future.

In this article, you'll learn key aspects of this topic that will help you gain a deeper understanding of its essence and application. We'll cover basic principles, current trends, and practical tips that can be useful for both beginners and experienced professionals. Immerse yourself in a world of information where every element plays an important role, and find answers to your questions to improve your knowledge and skills.

• What is learned helplessness;
• Why does it occur;
• Who is most vulnerable to learned helplessness;
• How does learned helplessness affect us;
• How to distinguish between learned helplessness and situations we truly cannot influence;
• How to free ourselves from learned helplessness.

A Gestalt therapist and senior methodologist at the Psychodemia school, Olga is an experienced practicing psychologist. She conducts training for various organizations, helping employees, including teachers, IT engineers, and executives, improve communication skills, cope with burnout, and effectively manage stress. Olga uses Gestalt therapy techniques to increase emotional stability and improve interpersonal relationships within the team, which contributes to a more positive work environment.

She is a Skillbox course facilitator, specializing in the topics "Who Am I and What Do I Want?", "Healthy Self-Esteem," "How to Teach a Child to Learn," and "How to Change Habits and Improve Quality of Life." These courses are aimed at promoting personal growth, improving self-esteem, effectively teaching children, and introducing habits that contribute to a better quality of life. Participants gain valuable knowledge and skills that help them achieve personal and professional goals and develop harmonious relationships with others.

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What is learned helplessness?

Learned helplessness is a psychological state in which a person believes that they are unable to manage their life or change negative circumstances, despite having real opportunities to do so. This distorted perception can lead to serious consequences, such as loss of motivation, decreased self-esteem, and the development of depression. Understanding and overcoming learned helplessness are important steps towards personal growth and improving the quality of life. By working to change their beliefs, a person can regain control of their own life and begin to take active steps to change the situation for the better.

The concept of learned helplessness was introduced in 1967 by American psychologists Martin Seligman and Stephen Maier. During their research, they observed the behavior of dogs while subjecting them to electric shocks. Researchers observed that animals given no opportunity to avoid electric shocks gradually began to perceive failure as a permanent state. This phenomenon has become important in understanding psychology, as it reveals how negative experiences can shape beliefs about one's own helplessness and influence subsequent behavior. Understanding learned helplessness is significant in psychotherapy and aids in developing methods for overcoming depression and other disorders. Psychologists conducted human studies to explore the phenomenon of helplessness. Unlike animal experiments, participants were not shocked, but exposed to loud noise. The results showed that after several unsuccessful attempts to cope with or avoid the noise, people begin to feel helpless and lose the desire to take action to alleviate the discomfort. This discovery led Seligman and Mayer to conclude that helplessness can be learned, which has important implications for understanding human behavior and psychology.

Reading is an important part of our lives, contributing to personal development and broadening our horizons. Through literature, we can immerse ourselves in new worlds, learn about different cultures, and gain new knowledge. Reading helps improve vocabulary and develop critical thinking. It helps us better understand the world around us, and also develops imagination and creativity. Regularly reading books, articles, and scientific publications plays a key role in shaping our personality and worldview. Therefore, it is important to devote time to reading and choose a variety of sources of information to enrich your inner world. Self-esteem is an important aspect of psychology that reflects how a person perceives their strengths and weaknesses. It is influenced by various factors, including personal experience, public opinion, and internal beliefs. High self-esteem promotes self-confidence and a positive outlook on the world, while low self-esteem can lead to insecurity and negative emotions. To improve self-esteem, it is recommended to focus on your achievements, set realistic goals, and develop self-acceptance skills. Participating in various activities that bring pleasure and help develop personal qualities can also significantly improve self-esteem. Furthermore, it is important to surround yourself with supportive people who promote a positive self-image. Building self-esteem takes time and effort, but the results can significantly improve quality of life.

How Learned Helplessness Forms in Children

All people are born helpless. However, over time, we master skills such as walking, speaking, and using cutlery. These learning achievements help us adapt to change and build confidence in our own abilities. Understanding the learning and development process is important for developing a positive outlook and readiness for new challenges.

If a child repeatedly experiences failure to meet their needs, they begin to feel helpless and lose confidence in their own abilities. This condition differs from innate infantile helplessness, as the child begins to realize that there is an opportunity to achieve what they want, but they learn that all paths are closed to them.

Learned helplessness occurs for several reasons. The main factors contributing to this condition include persistent failure, lack of control over the situation, and negative experiences. When a person faces difficulties and is unable to change the outcome, they begin to feel helpless. Over time, this can lead to decreased motivation and a deterioration in psycho-emotional well-being. It is important to understand that overcoming learned helplessness is possible by changing one's perception of the situation and developing skills that allow one to cope with difficulties.

• neglect;
• overprotection;
• domestic violence;
• psychological trauma.

A child experiencing constant criticism, humiliation, or physical abuse may react aggressively, screaming and trying to escape the situation. They seek protection from another adult, hoping for support. If this adult sides with the aggressor, the child may stop resisting, begin to hide, or come to terms with the violence. Such circumstances negatively affect the child's psycho-emotional state and can lead to long-term consequences. It is important to create a safe environment where children can talk openly about their feelings and receive the help they need.

The child seeks warmth and interaction with their parents. They come to chat, play, and share their discoveries, for example, about a bug on the balcony. However, if a parent is physically or emotionally unavailable, which often occurs with prolonged depression, workaholism, or alcoholism, the child begins to lose interest in communication. Over time, they may stop trying to establish contact and, if they don't find adequate ways to compensate for the lack of attention, learn to feel helpless. It's important to understand that such emotional parental absence can have long-term consequences for the child's development and self-esteem. As they grow older, this child doesn't realize that circumstances have changed and that they now have the opportunity to escape their unfavorable environment. They tend to accept the first offer, rather than actively choosing and striving for their own well-being. This creates a negative spiral: the person avoids new situations due to the certainty of their own failure, thereby depriving themselves of the chance for personal growth and development. Support and understanding from others can help them overcome this vicious cycle and discover new horizons for self-realization.

Why it occurs in adults

Learned helplessness can develop not only in childhood but also in adulthood, especially in people who have been in unfavorable conditions for a long time. In such cases, individuals may respond to stress by freezing in inaction or avoiding conflict. They tend to tolerate negative attitudes towards themselves, violations of their rights, and various deprivations, which can significantly worsen their quality of life and psycho-emotional state. Understanding the mechanism of learned helplessness is important for developing strategies for overcoming and restoring self-confidence.

A situation in which an employee tries to clarify task criteria or discuss the need to improve poorly performed work can turn into a negative experience. If in response they encounter aggression, reproaches, and personal attacks, this will inevitably lead to a decrease in their motivation. Under such conditions, employees may begin to perform their duties carelessly, avoid communicating with management, and lose interest in their work. Ultimately, this can lead to burnout, which will negatively impact both their career and the team's overall performance. It is important to create an open and supportive atmosphere within the team so that employees feel comfortable discussing their problems and ideas.

How Learned Helplessness Spreads to Society

The development of learned helplessness is not limited to childhood trauma and a toxic environment. In a society where violence becomes the norm and opportunities to influence government decisions are absent, citizens' rights may be limited only by the elite. If the law protects the privileged and suppresses the rest, and the education system is focused on educating only performers, this can lead to a loss of hope and interest in social life among a significant portion of the population. Thus, social conditions and the power system play a key role in shaping the feeling of helplessness and apathy in people.

Even with respect for feelings Even if a child is well-advised, their needs are addressed, and conditions for self-fulfillment are created, they may still experience learned helplessness in society. Research on learned helplessness emphasizes the need for an educational system that promotes flexible thinking, the ability to navigate large volumes of information, and the acquisition of competencies in their field. It is important that students show initiative and go beyond simply memorizing information that can be easily found online.

Can someone be more vulnerable to learned helplessness than others?

People who experienced childhood abuse or violence often become more susceptible to adverse conditions. They develop a helplessness strategy more quickly, which helps them adapt to difficult circumstances. This adaptation mechanism may be the result of traumatic experiences that shape their perception of the world and their relationships with others. Understanding these processes is important for helping and supporting these individuals overcome the consequences of their past and build healthier relationships with themselves and the world around them. Several studies have shown a link between explanatory style and learned helplessness. Explanatory style is the way a person interprets the events of their life. People with a pessimistic explanatory style tend to perceive negative events as inevitable and permanent. This approach can have a significant impact on their mental state and quality of life, contributing to feelings of helplessness and reducing their motivation to change their situation. Understanding this connection can help develop effective strategies for building resilience and improving emotional well-being. An optimistic thinking style and a happy childhood are no guarantee of protection against learned helplessness. This psychological phenomenon can affect anyone, regardless of their life circumstances. Learned helplessness occurs when individuals experience situations in which they feel powerless to change anything, and this state can influence their behavior and emotional state. It is important to recognize that anyone can fall victim to this phenomenon, and overcoming it requires effort and support.

The experiment involved distributing pieces of paper with logical problems to participants. Each piece of paper contains seven problems, which are divided into two groups. The first group contains three complex problems and four simpler ones. In the second group, the problems have an increasing degree of difficulty, starting with the simplest and ending with the most difficult. The pieces of paper are distributed randomly, and all participants are given the same time to solve them. This approach allows us to study how different levels of difficulty affect the participants' results.

It is interesting to observe how participants in the first group cope with the remaining four problems. Those who experience failure in solving the first three problems often lose motivation and refuse to continue. They begin to doubt their abilities and think that they cannot succeed. At the same time, participants who successfully overcome initial difficulties gain self-confidence and easily move on to solving subsequent tasks. This emphasizes the importance of psychological resilience and confidence in the process of achieving goals.

The experiment shows that learned helplessness can develop in anyone. This phenomenon illustrates how negative experiences and lack of control can lead to a state when an individual begins to perceive their efforts as futile. It is important to understand the mechanisms of learned helplessness in order to effectively resist this state and develop resilience to life's difficulties.

How learned helplessness affects emotional state

A person experiencing learned helplessness feels powerless and loses a sense of control over their life. This state occurs when an individual faces constant failures and comes to the conclusion that their actions do not affect the outcome. As a result, a feeling of hopelessness arises and the ability to make decisions and take action to change the situation is lost. Learned helplessness can negatively impact mental health, leading to depression and anxiety disorders. Understanding this phenomenon is important for developing effective coping strategies and regaining control over one's life.

Some people remain in toxic relationships for many years. They may endure harassment, face discrimination, or work overtime. Research on learned helplessness helps understand the reasons why victims remain with their abusers. This phenomenon is often linked to low self-esteem, fear of change, and lack of support. Understanding these factors can help victims understand their situation and find ways to escape a toxic environment.

• Why didn't you tell anyone?
• Why didn't you ask for help?
• Why didn't you just leave?

With learned helplessness, it's impossible to just walk away. People with this type of inner world don't see alternatives and don't realize they can change their lives. They accept suffering as an inevitable part of their existence, which leads to emotional burnout and a persistent feeling of hopelessness. Recognizing the possibility of change can be the first step toward liberation from this condition.

Passive acceptance of the current situation becomes the norm for many people who, instead of striving for the better, settle for what's available at the moment. This leads them to consider their lives satisfactory, despite the negative aspects. Such passivity negatively affects the quality of life: people put up with insults, physical violence, and illness without striving to change their fate. Accepting a situation without a fight often leads to a deterioration in physical and emotional well-being, which emphasizes the importance of a proactive approach to life and the desire for change.

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Abuse is a form of violence or manipulation that can manifest itself in both physical and emotional spheres. Simply put, abuse means cruel or derogatory behavior towards another person. Abuse most often occurs in relationships where one partner attempts to control or suppress the other.

Examples of abuse include insults, threats, manipulation, and physical violence. Emotional abuse can manifest itself in constant criticism, isolation from friends and family, and ignoring the partner's needs. Physical abuse, in turn, includes hitting and other forms of violence.

It is important to understand that abuse can occur not only in romantic relationships, but also in families, workplaces, and friendships. Recognizing abuse is the first step to overcoming it. If you or someone you know is facing similar situations, it is important to seek professional help and not remain alone with the problem.

How learned helplessness affects career growth

A person with learned helplessness often feels powerless to change their destiny. This condition forces them to remain in unfavorable conditions, which can be both uncomfortable and harmful to their health and development. As a result, such a person does not achieve professional growth and does not realize their potential. Learned helplessness hinders proactive decision-making and changing circumstances, which ultimately negatively affects their career and personal life. Recognizing this problem and working to overcome it can be key steps on the path to self-improvement and success.

• They are afraid to take risks and seek new opportunities, because "it won't get better anyway." For years, a person gets stuck in the same job, which brings them no pleasure or development.
• If a person has developed learned helplessness, they may choose a profession that is not suitable for them. They don't believe in their abilities and think that they will achieve nothing in another field, so it is better to stay safe and not change anything.
• The person allows others to take advantage of them or humiliate them. They feel that they cannot defend themselves or that they deserve such treatment. They do not express their opinions or share their ideas because they will not be understood or even criticized ("initiative is punishable").
• A person with learned helplessness is content with a low salary or takes on more work than is necessary for their position. Sometimes people cannot navigate even the most basic level - open a window for fresh air, choose a more comfortable chair. They give up when solving a difficult problem, instead of holding a brainstorming session or looking for similar cases. Such a person does not believe in their abilities and does not admit that they deserve more.

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Stereotypes that hinder career changes

Changing careers can be a difficult step, but many people face internal barriers based on established stereotypes. Let's look at four common misconceptions that may be preventing you from taking this important step.

The first stereotype is that changing careers always requires significant financial investment. Many believe that a successful transition requires spending a lot of money on training or retraining. However, there are many free and accessible resources that can help you learn new skills.

The second stereotype is related to age. Many people believe that it is too late to change careers. In fact, the experience and knowledge gained over the years can become an advantage in a new field. Age is not a barrier to starting a new career.

The third stereotype concerns a lack of confidence in one's abilities. People often doubt their abilities and are afraid that they will not cope with a new job. It is important to remember that every new profession takes time to master, and you will definitely be able to adapt if you work on yourself.

The fourth stereotype is that changing careers means a loss of stability. Many people believe that switching to a new job will inevitably lead to financial difficulties. However, successful career changes often open up new opportunities and can lead to higher salaries and better working conditions.

Overcoming these stereotypes can be the first step to a successful career change. It is important to recognize that change can lead to new opportunities and a more satisfying working life.

How to distinguish learned helplessness from situations that truly cannot be changed?

In modern society, the concept of limitless possibilities is actively discussed: if you just want it, you will achieve success, and all the obstacles exist only in our minds. However, this opinion represents the opposite extreme. It is also important to recognize real limitations related to health, energy, financial resources, age, and other factors. Recognizing these limitations is just as important as the ability to see the future. This helps you assess your situation more realistically and make plans for the future, taking into account both your strengths and potential obstacles.

If you have difficulty determining what you can change and what you can't, try a simple practical exercise called "Circles of Influence." This method will help you visualize and structure your capabilities and limitations. You will be able to focus on the aspects that are under your control, and thus increase your effectiveness in solving various problems. Using "Circles of Influence," you will not only improve your understanding of your resources, but also learn to correctly prioritize in life and work.

• Draw a circle in the center - this is you. Describe your resources: what you can do, what you are good at, what talents you have, who you are close to, who you are friends with, or who you work with.
• Draw a larger circle around yourself - this is your zone of influence and your responsibility.
• Then draw another circle around these two. In it, write down what you cannot influence: the weather, the political system, natural disasters, the number of hours in a day. This is a given. Perhaps you can't run because of a weak heart—write that down here too (only if this is a diagnosis made by a doctor, not from online articles). Other people's intentions and feelings will also be here: a person may love you, dislike you, or simply be in a bad mood because their baby is teething and hasn't gotten enough sleep for over a week.
• And now the most important part: fill in your circle of influence. Write down what you can do in situations when the weather is bad outside or you didn't get enough sleep, what you can do for yourself (and not for the relationship), if the person doesn't love you or loves you on and off. Think about how to negotiate if your boss is tired and in a bad mood.

Discuss these points with an independent expert. Subjectivity of perception can lead to confusion in defining zones of influence. An outside perspective can help clarify the situation and identify potential misunderstandings.

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Accepting what you cannot control is an important aspect of personal growth and mental health. It is a process that takes time and patience. The first step to acceptance is being aware of your emotions and feelings. Allow yourself to feel bitterness, disappointment, or fear without suppressing these emotions.

The second step is recognizing that certain aspects of your life are beyond your control. This could include relationships, health, or circumstances beyond your control. Accepting these facts helps reduce stress and anxiety.

The third step can be considered the development of flexibility of thinking. Focus on what you can control - your reactions and actions. This gives you a sense of power and allows you to adapt to circumstances. Practice gratitude, noting the positive moments in life, even if they seem insignificant.

It is also useful to develop meditation and mindfulness skills, which help you stay in the present moment and not dwell on what cannot be changed. These practices provide the ability to better cope with negative emotions and find inner peace.

Ultimately, accepting what cannot be controlled opens new horizons for personal growth and development. This allows you to focus on what is truly important and live a more fulfilling life.

How to Break Free from Learned Helplessness

Emerging from a state of learned helplessness is possible through the development of resilience. Resilience is a state of awareness that allows a person to make decisions and take action. By developing this ability, you can overcome difficulties and effectively cope with life's challenges.

Those thoughts and habits that exacerbate your feelings of helplessness require rethinking. To understand what exactly needs to be changed and where your zone of control lies, start by analyzing your body. Physical sensations can tell you where discomfort is hidden. For example, many people sit in a chair in an uncomfortable way: they may twist their body, tense up, or pull their shoulders toward their ears. Mindfulness practice begins with a simple question: How comfortable am I? For some, it may be a revelation that their body position is causing discomfort and that it can be changed. This awareness is the first step to improving your quality of life and increasing your comfort level in everyday life.

They will help you stay committed to your goals and values.

Make a list of your accomplishments: completed studies, successfully passed an exam, mastered a language, made decisions about change, helped someone, submitted a project on time, completed a painting, done a good job. Such a list will allow you to recognize your ability to cope with life's challenges. Perhaps not always and not in everything, but in general, you are capable of achieving success.

A person with learned helplessness often believes that they do not deserve the benefits of this world. For such people, external support is important, which will help them realize their capabilities and expand their sphere of influence. The following steps may be helpful in this process:

• Working with a psychologist. CBT is especially effective in this regard – it helps to work through beliefs and change behavior. Schema therapy and Gestalt therapy help develop resilience, confidence, and self-esteem, while ORCT can help resolve specific difficulties.
• Work with social centers and movements (funds to help victims of violence, career development support programs for women, and more).
• High-quality, gentle coaching for professional development or working with a career consultant.
• A club of common interests to expand your social circle and improve social resilience.

Complete small tasks to regain control of your life. Start by creating comfort and pleasure in your everyday life. For example, install a footrest at your workplace to improve your posture. If your current doctor or trainer causes discomfort, consider changing to a more suitable specialist. Choose the most delicious tea at the store so you can enjoy every cup of tea. Light candles in the bathroom to create a relaxing atmosphere. Suggest a meeting place that you enjoy, instead of settling for the usual options. Make a list of three simple tasks for the week and observe the positive changes in your life. Gradually implement these improvements, and you will feel your life becoming more fulfilling and harmonious. Don't get distracted by difficulties. Focus on breaking down complex tasks into smaller steps and develop a proactive approach to solving them. This will allow you to cope with challenges more effectively and find optimal solutions. In the 21st century, Mayer and Seligman conducted neuroscientific research that revealed that human helplessness is not the result of learning, but rather a consequence of the inability to control one's life and make conscious decisions. This discovery underscores the importance of developing decision-making skills and self-management to improve the quality of life and achieve personal goals. Awareness of one's responsibility and active participation in shaping one's future can significantly reduce feelings of helplessness and promote mental well-being. Professor Seligman coined the term "learned optimism," which refers to the ability to develop positive thinking as a means of countering anxious thoughts and learned helplessness. This approach allows people to develop a more optimistic outlook on life, which contributes to improved psycho-emotional well-being and a higher quality of life. Learned optimism can be an important tool in overcoming negative emotions and stress, making it relevant in today's environment.

One effective method of dealing with anxiety is to carefully analyze your actions. When assessing risks, it is important to ask yourself: what will happen if the worst-case scenario occurs? This topic is covered in detail in the series "Rehearsal", which illustrates how preparing for possible adverse events can reduce anxiety levels and help cope with uncertainty.

What awaits us after liberation

Working on yourself is a never-ending journey that continues throughout life. People constantly try new approaches, make mistakes, and sometimes take on too much responsibility. In this process, we explore our capabilities and recognize existing natural limitations. We strive to find optimal ways to overcome them and improve the quality of life, which leads to personal growth and self-improvement.

Every time we face difficulties related to age, family circumstances, or social status, we have the opportunity to adapt. We find a balance between helplessness and ambition that helps us cope with challenges. This adaptation manifests itself in various forms, as each situation requires a unique approach to the impact on our lives. We learn to find solutions that allow us to move forward, overcoming obstacles and achieving our goals.

The stories of people seeking help for depression serve as a powerful source of inspiration. Sometimes depression manifests itself dramatically, sometimes in a milder form, but at the beginning of this journey, both clients and therapists feel helpless. It is important to remember that even in the most difficult moments, one should not lose hope. Amazing changes occur over time. Clients who once felt helpless become new people, capable of overcoming their inner challenges and bringing joy back into their lives. These transformations highlight the importance of professional support and self-belief.

People continue to experience anxiety and setbacks, but they have learned to achieve what previously seemed unattainable: changing jobs, building healthy relationships, and traveling. These achievements bring them a sense of fulfillment and confidence in the future. This is inspiring and gives them hope. As noted by renowned psychologist Eric Berne, although there may be no hope for humanity as a whole, there is always hope for each individual.

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• 7 Stereotypes About Depression - Let's Figure Out Whether They Are True or Myth
• Deferred Life Syndrome: What It Is and How to Get Rid of It
• Mindfulness: What It Is, Practices, and Development