Learned Helplessness: Giving-Up Without Trying

There's No Point in Trying!

Learned helplessness is a psychological concept that refers to a state of mind in which you may feel helpless and unable to change a negative situation, even when opportunities for change are presented.

It is a condition that results from repeated experiences of failure or lack of control over the environment.

The concept was first described by psychologists Martin Seligman and Steven F. Maier in the 1960s after conducting experiments on dogs.

In their experiments, they exposed dogs to in-escapable (mild) electric shocks, and later placed them in a box where they could easily escape the shocks by jumping over a small barrier.

However, the dogs that had previously experienced the in-escapable shocks showed little to no effort in escaping the new shocks, demonstrating learned helplessness.

Learned Helplessness and Locus of Control

Learned helplessness can be a persistent and debilitating condition that can lead to feelings of depression, anxiety, and a sense of hopelessness.

People who experience learned helplessness may feel that they lack control over their lives, and as a result, they may become less motivated to take action, even when opportunities for change are presented.

Furthermore, if you do have learned helplessness then you almost certainly have an ‘external’ Locus of Control, a belief that your life is controlled by factors outside of your direct control.

However, it is important to note that learned helplessness is not a permanent condition, and it can be reversed through interventions such as cognitive behavioural therapy, counselling, and other forms of psychological work.

Learned helplessness & social anxiety - an example

Learned helplessness can manifest in various real-world scenarios, particularly in the context of anxiety-related problems.

For instance, consider an individual who has faced repeated failures in social situations, such as being rejected or criticised in group settings.

Over time, these experiences can lead them to develop a belief that they are destined to fail in social interactions, consequently causing them to withdraw from such situations altogether - known as social anxiety.

As they continuously avoid social gatherings due to the fear of negative outcomes, their anxiety can intensify, leading to a vicious cycle of isolation and increased apprehension.

This withdrawal reinforces their belief that they lack the ability to change their social circumstances, thereby exacerbating their anxiety.

Even when opportunities for positive social engagement arise, the individual may feel paralysed by their learned helplessness, ultimately diminishing their confidence and increasing their distress.

This cycle highlights how learned helplessness can create a substantial barrier to overcoming anxiety, making it challenging for individuals to regain a sense of agency over their lives.