What Is Learned Helplessness Syndrome And How To Treat It
Learned Helplessness Syndrome is a psychological condition that occurs when an individual repeatedly faces negative situations or experiences in which they feel they have no control. Over time, the person may start to believe that no matter what actions they take, they cannot change their circumstances. This belief can lead to a persistent sense of powerlessness, anxiety, depression, and an inability to overcome challenges.
In this article, we will explore Learned Helplessness Syndrome, its symptoms, causes, and the treatment methods available to help individuals cope with this condition.
Learned helplessness is a psychological phenomenon that was first identified by psychologists Martin Seligman and Steven Maier in 1967. The term is used to describe a condition in which an individual becomes passive or unmotivated to change their circumstances after repeatedly experiencing situations where their actions have no effect on the outcome. This sense of helplessness is “learned” through repeated exposure to uncontrollable events or situations.
People who develop learned helplessness may feel trapped in their situation and believe that they have no ability to alter their reality. As a result, they may stop trying to improve their situation or may become overly dependent on others for help. Over time, this sense of helplessness can significantly impact their mental health, leading to feelings of anxiety, depression, and low self-esteem.
How Learned Helplessness Affects Behavior
Learned helplessness often leads to passive behavior, where the individual no longer attempts to change their situation because they believe that their efforts will not make a difference. Common behaviors associated with learned helplessness include:
Avoidance of challenges: Individuals may avoid tasks or situations where they feel they are likely to fail.
Low motivation: A lack of motivation to try new things or pursue goals due to the belief that success is unattainable.
Feelings of worthlessness: The individual may feel inadequate or unworthy of success, believing that their actions are ineffective or irrelevant.
Depression and anxiety: Prolonged feelings of helplessness can contribute to mental health conditions such as depression and anxiety.
Learned helplessness can arise at different times in everyday life, both in intimate environments – family, friends or partners – as well as in professionals and academics. However, it is important to highlight that learned helplessness is not developed solely by living adverse experiences, but by the persistent perception of not having control about these.
As we have seen, the main causes of this behavior are having felt like you couldn’t escape or improve certain situations of suffering or stress. That is, if a person repeatedly experiences negative events or stressful moments in which they feel like they have no control, they may begin to develop a helplessness mentality. School failure and abusive relationships are some examples.
Growing up in environments of abuse or neglect
People who have grown up in dysfunctional homes or have suffered emotional, physical abuse, or neglect by their tutors are more likely to develop learned helplessness. Through these experiences, these people learn from an early age that their actions cannot improve their circumstances. In this article you will find information about childhood emotional neglect: what it is, causes, consequences and how to treat it.
Fail many times
When a person repeatedly fails to achieve goals —whether it’s professional projects, studies, or personal relationships—you may start to believe that no matter how hard you try, you’ll fail again. This belief creates a feeling of worthlessness.
Mental and emotional disorders
People who suffer from anxiety or depression, for example, may be more vulnerable to developing learned helplessness. In fact, in these cases, the feeling of helplessness can be amplified due to the influence of mental illness.
Symptoms of Learned Helplessness
The symptoms of learned helplessness can vary from person to person but typically include a combination of cognitive, emotional, and behavioral changes. Some common symptoms are:
1. Cognitive Symptoms
Negative thinking patterns: A tendency to expect failure or assume that future efforts will be futile.
Pessimism: An overall negative outlook on life and the belief that bad events are permanent, pervasive, and uncontrollable.
Lack of problem-solving skills: Difficulty finding solutions to problems or trying to avoid situations that require problem-solving.
2. Emotional Symptoms
Depression: A pervasive feeling of sadness or hopelessness.
Anxiety: Constant worry about the future, fearing that nothing will improve.
Low self-esteem: A lack of confidence in one’s abilities and an overall sense of worthlessness.
3. Behavioral Symptoms
Withdrawal: Avoiding social interactions or activities that were once enjoyed due to a sense of powerlessness.
Lack of effort: A tendency to give up easily or refrain from trying because of the belief that effort is futile.
Self-blame: Feeling responsible for negative outcomes and attributing failures to internal factors.
Causes of Learned Helplessness
Learned helplessness is often the result of prolonged exposure to uncontrollable, negative situations. Some common causes include:
1. Childhood Experiences
Abuse or neglect: Children who experience abuse or neglect may learn that they have no control over their environment, which can contribute to the development of learned helplessness.
Overprotective parenting: Overprotective or overly controlling parents may prevent children from learning how to cope with challenges, leading to feelings of helplessness later in life.
Unrealistic expectations: Growing up in an environment where expectations are consistently unmet or unattainable can result in a child feeling like their efforts are futile.
Prolonged exposure to stress, whether in personal, academic, or professional settings, can lead to feelings of helplessness. Individuals who face constant stress without a sense of control over their circumstances are more likely to develop learned helplessness.
3. Failure or Repeated Negative Experiences
Experiencing repeated failure in school, work, or personal life can lead to the belief that no effort will change the outcome. This feeling of failure can accumulate over time, reinforcing the belief that success is unattainable.
4. Mental Health Conditions
Conditions such as depression and anxiety can contribute to learned helplessness. People with these conditions may feel trapped in their emotional states and believe that they cannot overcome their problems.
How to Treat Learned Helplessness
Treatment for learned helplessness typically involves addressing the underlying causes and helping the individual regain a sense of control over their life. Some common treatment methods include:
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy is one of the most effective treatments for learned helplessness. CBT helps individuals identify and challenge negative thinking patterns, such as the belief that failure is inevitable. By re-framing these thoughts, individuals can begin to recognize that their actions can lead to positive outcomes.
Thought restructuring: CBT helps individuals change their perception of control and empowers them to see how their actions influence their lives.
Behavioral activation: This involves encouraging the individual to engage in activities that bring them joy or accomplishment, helping them regain a sense of agency.
2. Building Self-Efficacy
Self-efficacy is the belief in one’s ability to accomplish tasks and achieve goals. In treatment, the goal is to gradually help individuals build confidence in their abilities. This may involve setting small, achievable goals and celebrating progress to reinforce the idea that effort can lead to success.
3. Mindfulness and Relaxation Techniques
Mindfulness practices, such as meditation and deep breathing exercises, can help individuals manage anxiety and stress associated with learned helplessness. These techniques encourage individuals to focus on the present moment, rather than dwelling on past failures or worrying about future outcomes.
4. Supportive Social Relationships
Having a strong support system can help individuals overcome feelings of helplessness. Family, friends, and therapists can offer emotional support, encouragement, and constructive feedback, all of which can help restore a sense of agency and control.
5. Empowerment and Control
Encouraging individuals to take control of their environment is a critical component of treatment. This can involve making decisions, setting goals, and engaging in activities that help restore a sense of control over one’s life. When individuals believe they have the power to influence their circumstances, the likelihood of overcoming learned helplessness increases.
6. Medication
In some cases, medication may be prescribed to treat underlying conditions such as depression or anxiety, which often accompany learned helplessness. Antidepressants or anti-anxiety medications can help alleviate the emotional symptoms that contribute to learned helplessness, allowing individuals to engage more effectively in therapy.
Preventing learned helplessness involves fostering resilience, problem-solving skills, and a sense of control from an early age. Some strategies for prevention include:
Encouraging independence: Allow children to experience failure and learn from mistakes, rather than shielding them from challenges.
Promoting self-efficacy: Help individuals develop a sense of confidence by setting achievable goals and recognizing accomplishments.
Building emotional resilience: Teach coping strategies for managing stress, anxiety, and failure to reduce the risk of learned helplessness developing later in life.
Learned Helplessness Syndrome can have a profound impact on an individual’s mental health, leading to feelings of hopelessness, anxiety, and depression. However, with proper treatment and intervention, individuals can regain a sense of control and empowerment. Cognitive Behavioral Therapy, mindfulness practices, and building self-efficacy are just some of the strategies that can help individuals overcome learned helplessness and lead more fulfilling lives.
If you or someone you know is struggling with learned helplessness, seeking support from a mental health professional can be the first step toward recovery.
FAQs about Learned Helplessness Syndrome
1. What is learned helplessness?
Learned helplessness is a psychological condition where an individual feels powerless to change their circumstances after experiencing repeated negative events or situations beyond their control.
2. How can learned helplessness be treated?
Treatment options include Cognitive Behavioral Therapy (CBT), building self-efficacy, mindfulness techniques, and creating supportive social relationships. In some cases, medication may also be prescribed to treat underlying conditions like depression or anxiety.
3. What are the signs of learned helplessness?
Signs include feelings of depression, anxiety, low motivation, self-blame, and avoidance of challenges.
4. Can learned helplessness be prevented?
Yes, fostering resilience, promoting problem-solving skills, and encouraging independence from an early age can help prevent learned helplessness.
5. Can learned helplessness be overcome?
Yes, with the right therapeutic interventions and support, individuals can overcome learned helplessness and regain a sense of control over their lives.
References:
Maier, S.F., Seligman, M.E.P. (2016). Learned helplessness at fifty: Insights from neuroscience. Psychological Review, 123(4), 349-367.
Overmier, J.B., Seligman, M.E.P. (1967). Effects of inescapable shock upon subsequent escape and avoidance responding. Journal of Comparative and Physiological Psychology, 63(1), 28-33.
Peterson, C., Maier, S.F., Seligman, M.E.P. (1993). Learned helplessness: A theory for the age of personal control. Oxford University Press.
Zullow, H.M., Seligman, M.E.P. (1990). Pessimistic explanatory style in the historical record: CAVing LBJ, presidential candidates, and East versus West Berlin. Journal of Personality and Social Psychology, 58(3), 536-547.
I’m Emily Williams Jones, a psychologist specializing in mental health with a focus on cognitive-behavioral therapy (CBT) and mindfulness. With a Ph.D. in psychology, my career has spanned research, clinical practice and private counseling. I’m dedicated to helping individuals overcome anxiety, depression and trauma by offering a personalized, evidence-based approach that combines the latest research with compassionate care.
