Learned helplessness is a psychological state in which a person, after repeatedly experiencing situations they cannot control, comes to believe that their efforts will not make any difference and therefore stops trying even when opportunities to change the outcome are actually available.
This concept was introduced by Martin Seligman and Steven Maier following their classic experiments in which dogs were repeatedly exposed to inescapable electric shocks; later, when placed in a situation where escape was possible, the dogs did not attempt to flee, having learned that nothing they did could stop the shocks. In humans, learned helplessness develops through repeated exposure to uncontrollable negative experiences, leading individuals to feel they have no control over situations and that there is nothing they can do to change anything. As a result, they stop trying or become passive, miss opportunities to change their circumstances, and feel even more helpless, creating a self-reinforcing cycle.
Over time, a pessimistic thinking style tends to develop around this belief about control, the person sees negative events as unavoidable and often blames themselves for them. It is important to note that learned helplessness does not mean the person is actually helpless; rather, they feel they lack control, even though options may exist. Due to this belief, the behavior generated often includes not asking for help, feeling frustrated, giving up, experiencing low self-esteem, and showing poor motivation. To help change these learned helplessness thoughts, identifying them is a useful first step. Examining the thought by asking, “What is actually within my control, and is what I’m thinking true?” and then challenging these thoughts while taking small steps plays a very important role in overcoming this pattern.
