Learned helplessness is defined as an individual's loss of faith in his/her ability to achieve positive outcomes in the future if he/she continuously encounters negative outcomes. This psychological concept occurs when an individual perceives themselves as unable to control, change or influence a situation. Learned helplessness can lead to negative consequences such as anxiety, depression and loss of motivation. Recognizing this and developing positive thought patterns are important steps in dealing with learned helplessness.
Learned helplessness can be treated with psychological interventions such as psychotherapy and counseling. Individuals can change these negative beliefs by learning positive thinking, confidence building and stress management techniques to cope with this condition.
How Does Learned Helplessness Develop?
Learned helplessness is a psychological state that an individual develops under certain circumstances. It is usually the result of a combination of factors. Here are some of the main reasons for how learned helplessness can develop:
Repeated Experiences of Failure: Learned helplessness can develop when a person experiences repeated failures and struggles to achieve their goals. These failures can undermine a person's belief in themselves.
Uncontrolled Stress: Prolonged and intense stress conditions can cause a person to exceed their ability to cope with stress. This can lead to feeling helpless.
Negative Learning Experiences: Learned helplessness can develop when an individual is exposed to negative modeling or environmental influences. Especially in childhood, negative experiences can form the basis of this condition.
Lack of Optimism: When a person starts to interpret events and outcomes in a negative way, the risk of learned helplessness increases. Lack of positive thinking can contribute to this.
Lack of Support: Learned helplessness can become more prevalent if the individual lacks emotional or social support. A support system can help the individual cope with negative experiences.
What are the Symptoms of Learned Helplessness?
Learned helplessness can manifest itself with certain behavioral and emotional symptoms. These symptoms may differ from person to person, but below are some common symptoms of learned helplessness:
Loss of Motivation: Individuals who experience learned helplessness often lose motivation. The hope of achieving positive results in the future decreases.
Low Self-Esteem: Feeling worthless and negative self-talk can lead to self-esteem problems. The person evaluates themselves in a critical way.
Anxiety: Learned helplessness can lead to symptoms of anxiety (anxiety disorders). The person constantly anticipates negative future outcomes.
Depression: Prolonged learned helplessness can trigger symptoms of depression. The person may feel hopeless, unhappy and lack energy.
Fear of Failure: Those who experience learned helplessness may fear that their future endeavors will also result in failure. Therefore, they may avoid attempting new things.
Social Isolation: Learned helplessness can negatively affect one's social relationships and lead to social isolation.
Physical Symptoms: Stress and anxiety, along with learned helplessness, can cause physical symptoms. Physical ailments such as headaches, sleep problems and digestive problems can be seen.
Who Suffers from Learned Helplessness?
Learned helplessness can be seen in people of all ages and genders. It can have different levels of impact in different areas of life. Some common situations and people can be listed as follows:
- It can be seen in children and young people struggling with situations such as school failure, academic difficulties, exam stress and family problems.
- In adults, events such as workplace failures, unemployment, financial difficulties and relationship problems can trigger this condition.
- It may be more common in people with mental health conditions such as depression or anxiety disorders.
- It can be seen in people who have been exposed to traumatic experiences and especially in people who constantly face negative consequences as a result of these experiences.
- People who constantly face negative consequences are at higher risk of experiencing this condition.
- People who lack social support systems may show signs of learned helplessness. Social support is an important factor in coping with this situation.
Learned Helplessness Treatment
Learned helplessness treatment focuses on changing the individual's negative thought patterns and rebuilding their beliefs in positive future outcomes. Below are methods commonly used in the treatment of learned helplessness:
Cognitive Behavior Therapy (CBT): CBT is one of the most commonly used methods to treat learned helplessness. This type of therapy aims to identify, challenge and change negative thought patterns. By challenging negative beliefs, the person is guided towards healthier and more positive thoughts.
Positive Self-Talk: An individual can change negative thought patterns by practicing positive self-talk. Developing the habit of using positive self-talk can increase self-esteem.
Problem Solving Skills: By developing problem-solving skills, an individual can learn to approach problems more effectively. This can lead to feeling more prepared and secure against future negative outcomes.
Establishing Support Systems: Social support is important for coping with learned helplessness. The individual can get support by using support systems such as family, friends or professional support groups.
Time Management: Time management skills can make it easier to achieve one's goals. Regular planning and goal setting can increase self-belief.
Encouraging Positive Experiences: The individual can be encouraged to take small steps to have positive experiences. These experiences can increase self-esteem and reduce learned helplessness.
Professional Help: If learned helplessness is a serious problem or is compounded by other problems, it is important to seek help from a professional therapist or psychologist. These experts can help deal specifically with learned helplessness.
What are Ways to Prevent Learned Helplessness?
To prevent or reduce learned helplessness, you can use the following prevention methods and strategies:
Awareness: First, it is important to understand what learned helplessness is and how it develops. This allows you to recognize the symptoms and build awareness for prevention.
Positive Self-Talk: Make a habit of using positive statements to yourself. Recognize negative thoughts and replace them with positive and supportive thoughts.
Recording Achievements: Take note of your achievements and what you have accomplished. This can boost your confidence and help you develop a positive outlook.
Develop Problem Solving Skills: Improve your problem solving skills. By increasing your ability to deal with problems, you can be better prepared for negative outcomes.
Time Management: By improving your time management skills, you can achieve your goals more effectively. Planning, prioritizing and goal setting can boost your self-esteem.
Social Support: Develop social support systems. Sources of support such as family, friends or support groups can help you through difficult times.
Openness to New Experiences: Be open to new experiences and opportunities. You can develop a positive outlook by trying new things and experiencing successes.
Professional Help: If the symptoms of learned helplessness are severe or at a level that needs to be treated, consider seeking help from a professional therapist or psychologist.
Questioning Negative Thought Patterns: Develop a more objective perspective by questioning self-critical and negative thoughts. This can help you change negative thought patterns.
Doing Good for Yourself: Take time for yourself and treat yourself well. It is important to rest regularly, exercise, eat healthy and reduce stress.