Trapped by the Mind: Understanding Learned Helplessness

Shall we start with a story? Yes, we can but let’s finish with a story!

I was wondering why sometimes we can’t do things even though we know how to do. Many of us can’t climb a tree or swim. We watch boxing or wrestling, but we can’t fight when we are in danger. We can’t answer appropriately in situations when it is very much required; we regret later saying, “Wish I could reply in this way.” I was trying to find out the reason for this mental state.

I wanted to learn how to handle this situation of mind. I found it very much relevant to share the learning called “Learned Helplessness.” ?

Definition: Learned helplessness is a psychological phenomenon in which an individual perceives a lack of control over the outcomes of their actions, often due to repeated exposure to uncontrollable and adverse events. It was first discovered and studied by psychologists Martin Seligman and Steven Maier in the late 1960s through experiments on animals and later its implications were extended to human behavior.

Key Concepts in Learned Helplessness

1. Perceived Lack of Control: Central to learned helplessness is the perception, not necessarily the reality, of being unable to influence events or outcomes. This perception can lead individuals to stop attempting to change their situation, even when opportunities for control become available.
2. Generalization: Learned helplessness can spread beyond the initial context where it was experienced. For example, someone who feels powerless in their professional life may also feel the same in their relationships.
3. Cognitive, Emotional, and Behavioral Impact: Cognitive: Beliefs about incompetence or failure, for Example, “I can’t do this” or “Nothing I do will make a difference”. Emotional: Feelings of apathy, depression or low self-esteem. Behavioral: Reduced effort or avoidance of challenges.

Causes of Learned Helplessness

1. Repeated Exposure to Negative Events: Situations where an individual faces failure or adverse outcomes despite their best efforts.
2. Unpredictability: When negative outcomes occur without any discernible pattern, leading to confusion and a sense of helplessness.
3. External Attribution: A tendency to attribute success or failure to external factors, such as luck or fate, rather than personal effort or ability.

Classic Experiments

1. Seligman and Maier’s Dog Experiment: Dogs were placed in a situation where they received electric shocks and could not escape. In subsequent situations where escape was possible, these dogs failed to try, having "learned" that their actions were futile.
2. Human Studies: Similar findings have been observed in humans through problem-solving tasks where participants were exposed to unsolvable problems. When later given solvable tasks, they often did not attempt them.

Effects of Learned Helplessness

1. Mental Health: Strongly linked to depression, anxiety and other mood disorders. Feelings of hopelessness are often a central feature.
2. Academic and Professional Performance: Students and employees may underperform if they believe their efforts won’t yield results, even when conditions improve.
3. Physical Health: Chronic stress associated with helplessness can lead to health issues such as high blood pressure, weakened immune response, and fatigue.

Overcoming Learned Helplessness

1. Promoting Self-Efficacy involves encouraging individuals to take small, manageable steps toward regaining control and providing positive reinforcement for their efforts.
2. Cognitive Behavioral Therapy (CBT): Helps individuals reframe negative beliefs about themselves and their abilities.
3. Creating Predictable Environments: Reducing unpredictability and providing clear pathways for success.
4. Encouragement and Social Support: Building a support system of friends, family or mentors who can motivate and affirm the individual's capabilities.
5. Experiencing Success: Encouraging participation in tasks where success is likely, helping rebuild confidence and trust in one’s abilities.

Applications in Real Life

1. Education: Teachers can help students overcome learned helplessness by fostering a growth mindset and celebrating effort over innate ability.
2. Workplace: Managers can support employees by creating opportunities for autonomy, setting realistic challenges, and offering constructive feedback.
3. Parenting: Parents can avoid learned helplessness in children by allowing them to solve problems independently and by not overprotecting them from failure.
4. Therapeutic Settings: Therapists can guide individuals through strategies to reclaim agency over their lives.

A story I found very much connected to the topic I am discussing.

“During a mathematics course at Columbia University, a student fell asleep and woke up to the sound of his classmates talking. As the lesson ended, he noticed the lecturer had written two problems on the whiteboard. He assumed these were homework assignments, so he copied them into his notepad to tackle later. When he first attempted the problems, he found them quite difficult. However, he persevered, spending hours in the library gathering references and studying until he was able to solve one of the problems, though it was challenging. To his surprise, the lecturer didn’t ask about the homework in the next class. Curious, the student stood up and asked, "Doctor, why didn’t you ask about the assignment from the previous lecture?" The lecturer replied, "Required? It wasn’t mandatory. I was simply presenting examples of mathematical problems that science and scientists had not yet solved." Shocked, the student responded, "But I solved one of them in four papers!" The solution he discovered was eventually credited to him and documented at Columbia University. The four papers he wrote on the issue are still on display at the institution. The key reason the student was able to solve the problem was that he didn’t hear the lecturer say, "No one has found a solution." Instead, he believed it was a problem worth solving and approached it without frustration, ultimately succeeding. This story serves as a reminder: don't listen to those who tell you that you can't achieve something, as many young people today are surrounded by negativity and doubt. Some people intentionally plant seeds of failure and frustration.

Conclusion

Learned helplessness is a significant psychological concept that explains why individuals sometimes fail to act even when they can improve their situation. Recognizing its causes, manifestations, and effects is critical for addressing its impact on mental health, performance, and overall well-being. By fostering environments that encourage empowerment and resilience, learned helplessness can be mitigated, and individuals can regain their sense of control and purpose. “You have the power to achieve your goals, overcome obstacles and fulfill your aspirations. Simply trust in Allah and keep trying.”

Source: Different Article

Story: From LinkedIn