Learned helplessness was initially identified by Martin Seligman and Steven Maier in the late 60’s after conducting research on animal behavior that involved delivering electric shocks to dogs. Dogs who learned that they couldn’t escape the shock stopped trying to leave even when the opportunity to leave arose. Another example can be seen in what is known as the “Elephant Syndrome.” When an elephant is a baby, trainers can manage them by restraining one leg to a chain that is fastened to a large tree. The baby elephant learns at a young age,that escape is impossible. Yet when that same elephant grows to is mammoth size, it still practices learned helplessness and submits to its master, even though it is quite capable of breaking the chain and escaping. In today’s world, Learned Helplessness shows up in depression, anxiety, and even post-traumatic stress disorder.
For someone with anxiety, the belief that they will never be able to control their situation or suffering, can lead them to stop seeking help completely. The same can be true with depression. When someone feels incapable or unable to ever change their situation, they may stop trying, and therefore cycle further into their negative beliefs and feelings of hopelessness. Learned Helplessness can also emerge in educational, sports, or work settings when an individual feels they can not perform well and therefore stop trying to improve or better themselves.
Learned Helplessness involves three key features: a passive response to trauma, not believing they have any control over the trauma, and stress. When this happens we see it manifest as lack of self esteem, low motivation and a persistent belief of not being good enough or a failure.
Here are some ways to overcome Learned Helplessness:
- Develop shame resilience skills
- Identify and work through negative core beliefs that lead to feelings of low self-worth
- Begin to understand and practice Self-Compassion
- Start engaging in behaviors and activities that provide a sense of control and accomplishment
- Acknowledge Wins and focus on the things that went well verses only the negative
EMDR or Eye Movement Desensitization Reprocessing therapy is a powerful technique that helps individuals explore the emotions underneath negative core beliefs that have likely been with them for years. Defense mechanisms prevent people from feeling emotions that they feel unsafe with or uncomfortable with. Yet the negative beliefs will keep surfacing and showing up in our day to day situations and interactions with people until we decide it’s time to silence the beliefs and replace them with more adaptive desirable beliefs.
I’m a Licensed Clinical Social Worker with dual licensure in California and Idaho and a trained EDMR therapist. You can find out more about working with me by clicking here.