Learned helplessness is a behavioral phenomenon in social psychology
in which an individual believes they have no control over a situation. The
result of repeated exposure to stressors and negative events is learned
helplessness.
What Exactly Is Learned Helplessness?
Learned helplessness is a psychological phenomenon in which
a person is repeatedly exposed to aversive stimuli, resulting in a loss of
control over situations. Exposure to stressful or negative events on a regular
basis can lead to feelings of helplessness. Abuse or the death of a loved one
are examples of uncontrollable events.
A person who has learned helplessness has a pessimistic
explanatory style, which means they see negative events as internal and
unchangeable. They are unable to use problem-solving skills to overcome
obstacles. Learned helplessness can also result in low self-esteem and the
development of additional mental health disorders such as post-traumatic stress
disorder and clinical depression.
A Brief History of Learned Helplessness
The formal study of depression inspired research on learned
helplessness. Martin E. P. Seligman, a psychologist, began developing Learned
Helplessness Theory at the University of Pennsylvania.
One early experiment, conducted by Seligman and J.B.
Overmier, involved administering electric shocks to harnessed dogs in various
groups. The first group of dogs received no shocks. The shocks were delivered
simultaneously and at random to the second and third groups. The dogs in the
second group, on the other hand, could stop random shocks by pressing a lever,
whereas the dogs in the third group lacked any protective mechanism. The
psychologists observed the dogs in this final group displaying passivity in the
face of what they perceived to be unavoidable shocks.
The traditional learned helplessness model was developed in
1967 by Seligman and psychologist Steven F. Maier, who claimed that animals
learn maladaptive passivity. Later research contends that helplessness and a
lack of control are the default. Behavior that increases serotonin activity in
the brain's dorsal raphe nucleus can help inspire an escape and encourage
learned optimism. According to these recent theories, a sense of control,
rather than a sense of helplessness, is learned.
Learned Helplessness Causes
Learned helplessness (or the perception that you have no
control over a situation) can result from a variety of situations, including:
Abuse: If a victim of domestic violence tries unsuccessfully
to alert others or leave the relationship or location of harm, the victim may
become passive about escape or resistance. In some cases, the learned
helplessness can lead to the person developing a traumatic bond with the
abuser.
Death or illness: Witnessing the death of a loved one, or
being a bystander or victim of serious illness, can lead to learned
helplessness. A person may believe that the grief and negative consequences are
beyond their control.
Social anxiety: People who consider themselves shy or suffer
from social anxiety may constantly feel the effects of insecurity and develop
the impression that these social dynamics are uncontrollable.
How to Overcome Learned Helplessness
Although learned helplessness can be overwhelming, people
can learn proactive behavior patterns to overcome it and gain more control over
outcomes. Consider the following approaches to overcoming learned helplessness:
Get active. Neuroscience research suggests that
exercise can help combat feelings of helplessness. Movement can also help
improve physical fitness and mental health, as well as address health issues
related to depression and pessimistic explanation styles.
Raise your awareness. Those who are trapped in a depressive
state or a cycle of helplessness may be unaware of their situation. Focusing on
times when they were able to influence their experiences and situations can
assist in retraining the brain to understand their self-efficacy.
Try cognitive therapy. This type of therapy seeks to alter
negative thinking styles and patterns. Treatment can focus on increasing a
client's awareness of their past and their ability to affect change.
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