Learned Helplessness: When Control Feels Out of Reach

Learned helplessness is a psychological condition in which an individual feels unable to control or change their circumstances, even when opportunities for change are available. This feeling often arises from repeated experiences where a person’s actions have no effect on the outcome, leading them to believe that their efforts are futile.

The concept of learned helplessness was first explored by psychologists Martin Seligman and Steven Maier in the 1960s. They discovered that animals who were exposed to uncontrollable, stressful situations—such as being shocked without a way to escape—eventually stopped trying to avoid the shocks, even when escape was later possible. This behaviour of giving up, despite the possibility of change, became a key indicator of learned helplessness.

In humans, learned helplessness can manifest in various areas of life, including work, relationships, and academics. Individuals may feel powerless to improve their situation, leading to depression, anxiety, and a lack of motivation. For example, a student who repeatedly fails despite effort might start believing that no matter how hard they try, they will always fail, eventually giving up on trying altogether.

The effects of learned helplessness are significant, as they can prevent individuals from taking initiative or seeking solutions. However, learned helplessness is not permanent. Therapy, particularly cognitive-behavioural therapy (CBT), can help individuals identify and challenge the negative thought patterns that reinforce feelings of helplessness. By learning to reframe situations and regain a sense of control, individuals can overcome the effects of learned helplessness and develop more adaptive coping strategies.

In conclusion, learned helplessness occurs when people feel unable to affect their outcomes due to past experiences of failure or control loss. Recognising this mindset and taking steps to challenge it can help break the cycle, fostering resilience and a greater sense of empowerment.