What is Learned Helplessness?: A Clinical Psychologist in Melbourne Explains

How Does Learned Helplessness Develop?

Learned helplessness is shaped by repeated exposure to uncontrollable situations and then how we interpret those experiences. This psychological phenomenon is rooted in both individual life events and underlying cognitive patterns. Researchers have identified several pathways through which learned helplessness develops. Learned helplessness is often seen in people with anxiety disorders so it’s important to address both in therapy. Acceptance and Commitment Therapy (ACT) is a effective treatment for learned helplessness to help people manage the demands of modern life and increase their resilience and overall wellbeing.

1. Repeated Failures or Adverse Experiences

At the core of learned helplessness is the idea of perceived lack of control. Repeated failures and adverse experiences can lead to complex trauma and impact an individual’s emotional wellbeing and resilience. When someone tries and fails repeatedly they may start to believe their efforts don’t matter. For example a student who struggles with maths might stop studying altogether because they believe they’re “just not good at it” even if additional help could improve their understanding. Over time or with repeated exposure to adverse events this perception can solidify into a general feeling of powerlessness. Eating disorders can also lead to learned helplessness.

Research Insight:

Martin Seligman and Steven Maier’s original dog experiments in the 1960s showed how experiences of uncontrollability shape behaviour. In their study dogs exposed to unavoidable electric shocks wouldn’t escape even when escape routes were available. This research highlighted the importance of uncontrollability in the development of helplessness. Later studies confirmed that similar mechanisms operate in humans especially in response to chronic stressors or failures.

2. Cognitive Interpretation of Events and Cognitive Behavioural Therapy

Not everyone who experiences difficulty develops learned helplessness—what matters is how the individual interprets those experiences during therapy. Psychologists call this attribution style—how people explain the causes of events in their lives. Cognitive behavioural therapy can help people change their attribution style and reduce feelings of helplessness.

• Pessimistic attribution style: Those who attribute failures to internal (“I’m not good enough”), stable (“It will always be this way”), global factors (“This affects everything in my life”) are more likely to develop learned helplessness.

• Optimistic attribution style: People who see setbacks as external (“This wasn’t entirely my fault”), unstable (“This was a one-time issue”), specific (“This doesn’t define every part of my life”) are less likely to feel helpless.

For example after a failed relationship someone with a pessimistic attribution style might think “I’m unlovable and no relationship will ever work for me”. Someone with an optimistic attribution style might think “That relationship wasn’t the right fit but I can find a better match”.

Research Insight:

Research on attribution theory especially by psychologist Bernard Weiner shows how people’s explanations of events affect their motivation and behaviour. People with a pessimistic explanatory style are not only more likely to develop learned helplessness but also more prone to depression.

3. Chronic Exposure to Stress and Post Traumatic Stress Disorder

Long term exposure to stressors especially those outside an individual’s control is another major contributor to learned helplessness. Situations like living in poverty, experiencing systemic discrimination or being in prolonged illness can create a sense of powerlessness.

Chronic stress can also change brain function. Research has shown that long term exposure to stress hormones like cortisol can affect the prefrontal cortex (responsible for decision making and control) and the amygdala (associated with fear and emotional processing). These changes can make people more likely to adopt a helpless mindset. A mental health plan can provide structured support and access to therapy for people dealing with chronic stress and adversity. A senior clinical psychologist can treat chronic stress and learned helplessness, using their years of experience and expertise to deliver effective therapy.

Research Insight:

Research on chronic stress and neuroplasticity shows that repeated activation of stress responses can reduce resilience. Research by neuroscientist Bruce McEwen says “toxic stress” not only affects emotional well being but also re-wires the brain in ways that makes people more prone to learned helplessness.

4. Social and Environmental Reinforcement

Others can also shape our beliefs about control and agency. For example:

• Negative feedback or criticism: Constant criticism or being told you can’t do something makes you feel inadequate and helpless.

• Overprotective environments: When caregivers or authority figures overprotect someone from challenges they can prevent the development of problem solving skills and confidence.

Environments that give direct messages of incompetence or indirect messages of incompetence (through lack of independence) can cause or exacerbate feelings of helplessness. A strong therapeutic relationship can counteract these negative influences by building trust, confidentiality and tailored approaches to individual needs.

Research Insight:

Albert Bandura’s work on self-efficacy shows that social reinforcement is important. When people receive encouragement and see others overcome challenges they are more likely to believe in themselves. Environments that diminish self-efficacy can contribute to learned helplessness.

5. Depression, Anxiety and Mental Health Conditions

There is a bidirectional relationship between learned helplessness and mental health conditions like depression and anxiety. While helplessness can lead to depression, pre-existing depression can also amplify feelings of powerlessness. Post Traumatic Stress Disorder (PTSD) can also contribute to feelings of helplessness, so comprehensive treatment approaches are needed. Sexual health is also part of mental health that can be affected by learned helplessness.

• Depression: Depressive thoughts often reinforce the idea that efforts are pointless, creating a cycle of inaction and negative outcomes.

• Depression in particular creates a feedback loop where low energy and motivation makes it harder to take action, which reinforces the idea that nothing will change.

• Anxiety: Chronic worry about failure or negative outcomes can freeze someone into inaction which can eventually lead to learned helplessness.

Research Insight:

Seligman expanded his theory to include hopelessness theory which builds on the link between helplessness and depression. This model says that people who believe negative events are inevitable and uncontrollable are more likely to develop depressive symptoms.

Schema therapy can address hopelessness and learned helplessness by targeting long term emotional pain.

6. Learned Helplessness in Childhood and Complex Trauma

Many of the experiences that shape learned helplessness happen in childhood. Children who grow up in environments where they feel powerless—due to inconsistent parenting, neglect or excessive criticism—can carry these patterns into adulthood. Childhood experiences of helplessness can contribute to the development of borderline personality disorder which is characterised by emotional dysregulation and unstable relationships.

For example:

• A child whose efforts are constantly dismissed or overshadowed by parental control will grow up to believe their actions don’t matter.

• Conversely children in supportive, autonomy promoting environments are more likely to develop resilience and believe they can influence outcomes.

A dedicated client support team can help individuals with childhood trauma and learned helplessness find the right psychological care for their individual needs.

Research Insight:

Research on parenting styles shows that authoritative parenting (warm and structured) promotes higher self-efficacy in children. Authoritarian (over controlling) or neglectful parenting styles are linked to greater vulnerability to helplessness.