Overcoming Learned Helplessness
Overcoming learned helplessness is a psychological approach that explains why people come to believe they cannot change their personal circumstances and feel helpless as a result.
The American psychologist Martin E. P. Seligman coined the term "learned helplessness" after proving that there are parallels between depression in humans and the consequences of induced helplessness in animals in laboratory settings.
How Learned Helplessness Develops
Learned helplessness results from how people respond to events in their environment. They find themselves trapped in a victim mindset and undermine themselves with statements like, "I can't change anything anyway," or "This could only happen to me," or "What can I do?"
This self-perception leads them into a spiral of resignation, where they primarily do nothing to change the situation, fueling the negative cycle. Americans use the phrase "if you are in a hole, stop digging" in this context.
People experiencing learned helplessness view themselves as victims of circumstance, believing that they cannot change anything from their perspective. Interestingly, the immediate environment of these people often perceives this differently. This perception arises especially when they assume they cannot control the situation, and they extend this experience of "being helplessly at the mercy" to similar situations, further reinforcing this view.
Self-Perception vs. Loss of Control
The critical element in learned helplessness is not so much the supposed loss of control but rather the way one perceives oneself.
The term "learned helplessness" suggests that it is not equivalent to actual helplessness. It’s more about recognizing, through self-reflection, that the solution lies within oneself.
This means reflecting on one's perspective and attitude, halting the negative spiral, facing reality, and taking active steps with alternative actions. Optimism becomes vital here because negative self-perception does not help.
To overcome learned helplessness, it’s essential to redirect one’s thinking toward a positive outlook and believe that change is possible. One must trust in their own control over the essential aspects of their life.
Taking Self-Responsibility
It’s about taking responsibility for one’s actions since everyone can take control of their own life. We are the architects of our own fate. Taking self-responsibility means ensuring our own well-being. Conversely, it also means not blaming others for our own dissatisfaction.
Of course, there are reasons why people are the way they are, but the difference lies partly in recognizing this and partly in the desire to change. Often, fears, anxieties, and inhibitions prevent people with learned helplessness from making changes, and they hesitate to communicate their desires to others.
Making Decisions and Taking Action
Overcoming learned helplessness always requires making decisions and facing their consequences. This is often challenging because, out of fear of making the wrong decision, people with learned helplessness delay decisions until situations resolve themselves or others make the decisions for them. Unfortunately, the resulting decisions rarely align with what the affected person hoped for, leaving them once again feeling victimized by circumstances.
Taking responsibility, standing up for possible personal mistakes, and not attributing the cause to others is the first step from learned helplessness to practicing self-responsibility, thereby actively becoming the creator of one’s own circumstances.
Author:
Matthias Hettl is known as an international management consultant. He trains and coaches board members, executives, and leaders. He has also held a professorship in management and has extensive leadership expertise. He has experience as a supervisory board member, CEO, and internationally as a consultant for the United Nations. As a renowned management and leadership expert, he is a sought-after speaker.
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