Understanding Learned Helplessness

Learned helplessness is a psychological phenomenon that occurs when an individual feels unable to control or influence their situation, even when they actually can. This concept was first introduced by psychologists Martin Seligman and Steven Maier in the late 1960s, based on experiments conducted on dogs.

The Experiments

Martin Seligman’s experiments on learned helplessness began in the 1960s and were pivotal in understanding the condition. In these experiments, dogs were placed in a chamber where they were subjected to electric shocks that they could not escape. This was known as the “non-escape” condition. Another group of dogs was placed in a similar chamber but had the ability to stop the shocks by pressing a panel with their nose, known as the “escape” condition.

In the second phase of the experiment, the dogs were placed in a shuttle box divided by a barrier. The dogs that had learned to escape the shocks in the previous phase tried to jump the barrier to escape. However, the dogs that had been in the non-escape condition did not attempt to escape, even though it was possible. They had learned to be helpless, believing that their actions had no effect on the outcome (Seligman, 1972).

These experiments demonstrated that when beings experience a lack of control over adverse events, they may become passive and stop trying to change their situation, even when change is possible. This concept has been linked to conditions like depression and anxiety in humans. Seligman’s work has been foundational in the field of psychology, particularly in understanding the mechanisms behind depression and how to address it.

Origins and Causes

Learned helplessness can develop in various contexts, such as personal relationships, work environments, or academic settings. It often stems from recurring experiences of failure, particularly when the individual perceives the failure as being beyond their control. Over time, they internalize the belief that their actions have no impact on the outcome, leading to a state of helplessness.

Trauma

​Seligman’s research was investigating the impact of trauma on learning. Seligman wrote in response to his discoveries that not only do we face events that “we can control by our actions,” but we also face “many events about which we can do nothing at all” (Seligman, 1972).

​These stinging events that seem so unfair intrude on our willingness to risk failure and ridicule. We are frightened to try when we believe our efforts may be wasted on the inevitable.

Seligman wrote:

“Such uncontrollable events can significantly debilitate organisms: they produce passivity in the face of trauma, inability to learn that responding is effective, and emotional stress in animals, and possibly depression in man” ​(Seligman, 1972).

Impact on Mental Health

The implications of learned helplessness on mental health are profound, with strong links to conditions such as depression and anxiety. When individuals feel powerless to change their circumstances, it can contribute to feelings of despair, low self-esteem, and a pervasive sense of hopelessness. These emotional responses are closely associated with the symptoms of depression, highlighting the significant impact of learned helplessness on psychological well-being.

Seligman wrote:

“Depression could be caused by defeat, failure, and loss and the consequent belief that any action taken will be futile” (Seligman, 2006).

Learned helplessness can have a significant impact on mental health. It is a condition where an individual, after experiencing repeated adverse events they believe they cannot control, begins to accept their situation and stops trying to change it. This can lead to a variety of negative outcomes, including:

• Depression: Feelings of helplessness can contribute to the development of depressive symptoms, as individuals may feel they lack the power to improve their circumstances.
• Anxiety: The belief that one has no control over stressful events can increase anxiety levels.
• Low Self-Esteem: Repeated failure to control events can lead to diminished self-worth and negative self-perception.
• Passivity: Individuals may become less proactive and more passive, believing that their actions will not affect outcomes.
• Decreased Motivation: A lack of belief in one’s ability to effect change can result in reduced motivation to take action or pursue goals.
• Physical Health: Chronic stress associated with learned helplessness can also have physical health consequences, such as increased risk for cardiovascular disease.

Conditioned to Endure Suffering

Like the poor animals that needlessly endured shocks, we become conditioned to endure unneeded pain, ignoring glorious opportunities. We passively cope when we have ample means to escape.

We’re all guilty. We suffer because we blindly continue to do the same things we always have done. Some suffering is necessary, we endure with a purpose. Other times, however, our suffering has no value. We become accustomed to destructive relationships, unhealthy bodies, underpaying jobs and purposeless evenings—we suffer. We postpone actions towards our dreams, dwelling in a meaningless present. Thus, we learn helplessness to the present conditions of our life, quietly we acquiesce for less than the richness available for the cost of a few simple and notable changes.

Perhaps we prefer the shocks. The pain provides a familiar sting and a rejuvenating drama of emotion. The enemies of peace become an acceptable part of our lives. We take a jolt, complain, and then continue following the same principles that gave power to the painful zing.

See Habituation for more on this topic

Associated Concepts

• Learned Industriousness: A theory proposed by Eisenberger, suggesting that all effort is discomforting, and self-control involves tolerating discomfort to obtain future rewards. This concept is akin to learned helplessness but focuses on the belief that frustrating events do not invariably lead to psychological disturbance.
• Resilience: The opposite of learned helplessness, resilience involves the ability to recover from setbacks and maintain a positive outlook.
• Attribution Theory: This theory explores how people explain the causes of their successes and failures. Those with learned helplessness often attribute failures to internal, stable, and global factors.
• Self-Efficacy: This concept, introduced by Albert Bandura, refers to an individual’s belief in their ability to succeed in specific situations. Low self-efficacy can contribute to learned helplessness.
• Positive Psychology: This field, which includes concepts like learned optimism, focuses on enhancing well-being and building strengths to counteract learned helplessness.
• Post-Traumatic Stress Disorder (PTSD): Learned helplessness can be a component of PTSD, where individuals feel unable to escape or change their traumatic experiences.
• Motivation: Understanding what drives people to act or not act is crucial in studying learned helplessness, as it often results in a lack of motivation.

A Few Words by Psychology Fanatic

​Changing trajectories is achieved through deliberate action, requiring courage, support and resources. For change to create new habits (comfort zones), we must mindfully introduce new behaviors, evaluating progressions, failures and successes. We can’t force new action with a lazy mind. If we divert attention from the course too early, we drift back to the painful comforts of helplessness.

Growth isn’t a singular achievement—a single moment in time. Small changes impact many areas, inviting new opportunities and exposing previously overlooked flaws. We discover past comforts that are incompatible with our new paths. The simple fix of a small change slowly morphs into a complex make-over. But if we continue, fumbling through the newness with patience, adjusting other areas in need, we adapt to the newness—discovering a better life.

​Our efforts slowly become habits, opening opportunities, trimming anxieties, and blessing our futures. Through mindful and purposeful change, we discover self-efficacy, building confidence in our resilience and empowerment. We set a new trajectory for our lives. The once awkward behaviors fuse with our character, integrating new healthy action, and creating a better person and a promising future.