- 27 December 2024
In last week’s blog we looked at what learned helplessness is and how to understand it. This week we’re looking at the impact of learned helplessness and more importantly how you can respond to it. Learned helplessness leads to passive resignation but you can break free from that cycle and adopt a change and empowerment mindset. By recognising the signs and implementing strategies to build resilience you can move from helplessness to active control and positive change.
Table of Contents
Learned Helplessness Signs
Learned helplessness looks different for everyone and every situation. Here are some common signs:
Avoidance Behaviour: Avoiding challenges or situations that require effort even when they could lead to good outcomes.
Low Self Efficacy: Self efficacy is the belief in one’s ability to influence outcomes and cope with difficulties. People experiencing learned helplessness have low self efficacy. They may feel no matter how hard they try they’ll fail or won’t be able to cope if challenges arise.
Passivity: No initiative or drive to change their situation even when opportunities arise.
Resignation: Accepting negative circumstances as inevitable or unchangeable.
Emotional Distress: Feeling sad, frustrated, anxious or hopeless often accompanies learned helplessness.
This behaviour is an acceptance of powerlessness and can show up in all areas of life, personal and professional.
For example someone stuck in a job they hate might stop applying for other jobs, convinced they’ll never find anything better. Someone in an unhealthy relationship might stay because they believe leaving won’t improve their life.
The Impact of Learned Helplessness
If left unaddressed learned helplessness can have far reaching consequences. It effects not only the individual’s mental and emotional well being but also their ability to function in all areas of life.
Mental health: Learned helplessness is linked to depression and anxiety. Learned helplessness itself isn’t a mental health condition but it can be a marker for many mental disorders such as depression and anxiety. When someone feels they have no control over their life feelings of worthlessness and hopelessness can take hold and worsen these conditions. Learned helplessness can worsen psychological disorders such as depression, anxiety and phobias and lead to social withdrawal and worsening of these conditions. The distorted thinking patterns in mood disorders can lead to negative self attributions and low self esteem making CBT a good treatment for these issues.
Physical Health: The chronic stress of learned helplessness can lead to physical health issues such as high blood pressure, weakened immune system and other stress related illnesses.
Relationships: People experiencing learned helplessness may struggle to assert themselves in relationships which can lead to an imbalance in the relationship, the person’s needs not being met or expressed and/or continued involvement in toxic situations.
Career and Education: In academic or professional settings learned helplessness can stifle growth. For example a student might underperform because they believe they can’t succeed or an employee might not apply for promotions because they believe they’ll never get ahead.
Breaking Free from Learned Helplessness
Learned helplessness can leave people feeling stuck and powerless but here are some strategies to help break free from this mindset. With the right tools and consistent effort people can regain control and build resilience. Here are some strategies that psychologists often recommend:
Recognise Negative Thinking
People with a pessimistic explanatory style view negative events as inevitable and personal which can lead to feelings of helplessness. Identifying and challenging these negative thinking patterns is key. A pessimistic explanatory style can colour our perception of negative events making it harder to respond proactively. By recognising these patterns people can start to reframe their thinking in a more positive and realistic way. Viewing negative events as unavoidable can lead to a diminished ability to take proactive steps to manage negative outcomes.
1. Recognise Pessimistic Explanatory Style
The first step to overcoming learned helplessness is to identify unhelpful thinking. Learned helplessness can affect humans as much as it does animals and leave us feeling powerless and resigned. People stuck in this mindset often talk to themselves negatively like “I’m not good enough” or “Nothing I do matters”. Practicing self awareness can help you spot these thoughts. Keeping a journal or using a thought tracking app can make these patterns more visible and easier to address.
If it’s not clear to you which thoughts are relevant start by identifying the areas of your life where you feel stuck or powerless. Ask yourself questions like “What situations/parts of my life make me feel defeated or feel like there’s no point trying?” It might be in these moments that maladaptive cognitions will show up.
2. Reframe Negative Beliefs
Once you have identified the negative thoughts it’s time to challenge and reframe them. Cognitive-behavioural techniques like cognitive restructuring involve questioning the accuracy of negative beliefs and replacing them with more balanced thinking. For example changing “I always fail” to “There have been challenges in my life that I have overcome” can be helpful.
3. Build a Sense of Achievement
Start small and it can make a big difference. Setting achievable, realistic goals creates a sense of progress. Even small wins can boost confidence and reinforce the idea that actions lead to outcomes. For example setting a goal to take a short walk daily or complete a small task around the house can build momentum over time.
4. Practice Problem Solving Skills
Problem solving training can be life changing. Studies on animals exposed to inescapable shocks have shown they don’t bother to escape similar situations later, it’s a powerful psychological impact. When faced with a challenge break it down into smaller steps and it reduces overwhelm. People can brainstorm solutions, weigh the pros and cons and create an action plan. This structured approach helps rebuild confidence in decision making and problem solving.
5. Build Support Networks
Having a support network of friends, family or professionals can make overcoming learned helplessness much easier. Talking to trusted people about your struggles can give you new perspectives, encouragement and accountability.
6. Practice Self Compassion
We’re quick to be critical when things go wrong but self compassion is much more powerful. Treating yourself with the same kindness you offer a friend can reduce shame and self blame.
7. Try Behavioural Activation
Behavioural activation involves doing positive activities even when you don’t feel like it. This could be hobbies, exercise or socialising. Positive experiences can shift your mood and help you feel less helpless over time.
8. Celebrate Your Progress
Acknowledge and reward small wins and it reinforces sense of agency and motivation. Each step forward no matter how small is proof that change is possible.
9. Seek Professional Mental Health Support
Sometimes professional help from a psychologist can give you the extra support you need. Underlying mental health issues like chronic anxiety and depression need to be addressed to overcome learned helplessness. Therapy approaches like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT) and Schema Therapy have been shown to be effective in overcoming learned helplessness and mental wellness.
Going Forward
Learned helplessness can feel like a mountain to climb but it’s important to remember it’s a learned behaviour—and what’s learned can be unlearned. Learned helplessness occurs when people face repeated negative experiences and feel powerless and give up control over their circumstances. By taking small steps, challenging your beliefs and seeking support when needed you can break free from the cycle of helplessness and get back in control of your life.
If you’re struggling with learned helplessness and want to overcome it, our Melbourne psychologists at Cova Psychology can help. We offer a kind and evidence based approach to help you get back in control and shift into a more positive empowered state. Whether you’re in the Melbourne CBD or prefer the convenience of telehealth we’re here to support you every step of the way.
Dr. Sarah Valentine
Sarah is a Clinical Psychologist and co-director of Cova Psychology. She has worked in a range of settings in both the public and private sectors of mental health system in Melbourne over the past 20 years. Sarah is passionate about helping her clients heal trauma, is an experienced EMDR therapist and also incorporates Schema Therapy and Mentalisation Based Therapy (MBT) into her work. She is a board approved supervisor and mentor and enjoys supporting psychologists at all stages of their career.
