Learned helplessness is a psychological phenomenon that has been studied in depth and can deeply affect people. We often face challenges and obstacles in life, but what happens when we feel helpless in the face of them? In this article, we will explore learned helplessness, its origin, its effects, and the ways we can overcome it.
What is learned helplessness?
Learned helplessness is a concept that originated in the field of psychology and refers to a psychological state in which a person develops the belief that he or she has no control over the events or outcomes of his or her life, even when there are real possibilities of change or influence them. This belief arises from repeated experiences in which the person has faced adverse situations, failures or abuse, and has perceived that their actions have no impact on the resolution of said situations.
The theory of learned helplessness was developed by psychologist Martin Seligman in the 1960s, through a series of animal experiments. In these experiments, animals were exposed to situations in which they were subjected to aversive stimuli, such as electric shocks or unpleasant noises. Initially, the animals tried to escape or avoid these stimuli, but when they found themselves in situations in which they had no control over them, they began to show passive behaviors, resigning themselves to the situation without trying to find a solution.
Seligman later took his research to the human realm and discovered that people can also develop learned helplessness. When a person finds themselves in situations where they repeatedly experience a lack of control and the inability to change their environment or circumstances, they may come to believe that their actions are useless and that no matter what they do, they will not be able to alter the results of their actions. his life.
Effects of learned helplessness
Learned helplessness can have detrimental effects on people’s lives. Those who experience it may become passive, resigned and unmotivated, feeling trapped in negative cycles. They may develop self-esteem problems and depression, as their belief of lack of control affects their perception of themselves and their ability to succeed in the future.
Overcoming learned helplessness
Although learned helplessness may seem overwhelming, it is possible to overcome it. Here are some strategies that can help:
1. Awareness and recognition: The first step to overcome learned helplessness is to become aware of its existence in our lives. Recognizing the patterns of thought and behavior that perpetuate the feeling of helplessness allows us to understand how we got to that state and gives us the opportunity to change it.
2. Strengthening self-efficacy: Self-efficacy is the belief in our ability to influence the environment and handle situations effectively. To overcome learned helplessness, it is essential to strengthen our self-efficacy. This can be achieved by setting realistic and achievable goals, and gradually working towards them. As we experience success in achieving these goals, our self-confidence strengthens, which counteracts the feeling of helplessness.
3. Reassessment of past experiences: It is important to examine and reevaluate past experiences that have contributed to learned helplessness. Instead of seeing failures and difficulties as evidence of our lack of control, we can see them as opportunities for learning and growth. By reflecting on our experiences and looking for positives or lessons learned, we can change our perspective and foster a growth mindset.
4. Development of coping strategies: It is essential to develop effective coping strategies to deal with challenging situations. This involves identifying the actions and resources that are within our reach and using them constructively. Learning problem-solving skills, seeking support from others, and using stress management techniques such as relaxation or meditation can help us deal with challenges more effectively and reduce feelings of helplessness.
5. Social and professional support: Having the support of friends, family or mental health professionals can be of great help in overcoming learned helplessness. Sharing our experiences, receiving encouragement and guidance from trusted people can give us an emotional boost and new perspectives. In some cases, it may be beneficial to seek the help of a therapist or psychologist who can provide specialized focus and additional tools to overcome learned helplessness.
In summary, overcoming learned helplessness involves developing awareness, strengthening self-efficacy, reassessing past experiences, developing effective coping strategies, and seeking social or professional support. Through these steps, we can break the cycle of helplessness and regain a sense of control, hope, and empowerment in our lives.
Conclusion
Learned helplessness is a phenomenon that can profoundly affect a person’s life, but it is not a permanent sentence. By understanding its origin and the effects it can have, as well as applying effective strategies, it is possible to overcome it and regain a sense of control and hope in life. Remember, although it may seem challenging at times, there are always ways to transform helplessness into empowerment.