About Learned Helplessness

If you constantly blame higher powers, the government, bad genetics, or cunning conspirators (choose your favorite) for all your problems, this article is definitely for you.

The concept of learned helplessness entered psychology thanks to American psychologist Martin Seligman.

In the early 1960s, Seligman decided to expand on Ivan Pavlov’s research on conditioned reflexes by artificially creating a persistent fear of a bell in dogs. The animals, locked in cages, were given electric shocks every time the bell rang. Seligman assumed that, given the chance, the dogs would run from the sound as fast as possible.

But that’s not what happened: when the cages were opened, after another bell ring, the dogs simply lay down and whimpered, expecting the shock.

What Is Learned Helplessness?

Three years later, Seligman, together with colleague Steven Maier, decided to confirm this finding. This time, they used two groups of dogs:

• One group was in the same inescapable situation with electric shocks.
• The other group could save themselves and their companions from the first group by pressing a button with their noses.

After some time, all the dogs were placed in electrified enclosures that could easily be escaped by jumping over a small barrier.

As you might guess, the dogs from the second group, who had learned the action-safety connection, quickly escaped the danger. The dogs who had previously been in a hopeless situation stayed put and endured the pain.

“It hurts, but I endure it because I don’t know that I don’t have to.”

Learned Helplessness in People

In the 1970s, other scientists experimentally proved the existence of learned helplessness in humans. Psychologist Donald Hiroto “tortured” volunteers with a loud, irritating sound. One group could turn it off, while the other could only wait for it to end.

After a break, all participants were asked to put their hand in a special box. As soon as they touched the bottom, the unpleasant sound started again. Neither group knew that touching one of the box’s walls would stop the noise. However, those who had previously been able to save themselves actively searched for a solution, while the others clearly demonstrated learned helplessness.

In 1976, psychologists Ellen Jane Langer and Judith Rodin studied this phenomenon in a nursing home. Residents on different floors were given different living conditions: for some, staff made all decisions, even about meals and room arrangements; others made their own choices.

After three weeks, participants were surveyed about their life satisfaction and health. The active group was in better physical and emotional shape than the passive group. Six months later, the trend persisted: those who had controlled their lives during the experiment remained more energetic and proactive.

This experience proved not only the existence of learned helplessness but also its impact on physical and emotional health.

The Three Deficits of Learned Helplessness

According to Seligman, learned helplessness is a deficit in three areas:

• Motivational – lack of ability to motivate oneself to act
• Cognitive – inability to be flexible and realize that a single failure is not a catastrophe
• Emotional – a depressed state and sense of hopelessness (often leading to clinical depression)

Psychologist Natalia Solntseva notes that learned helplessness can be diagnosed by common phrases people use: “I can’t,” “I don’t want to,” “always,” “never,” “it’s all useless,” “everyone in our family is like this,” and so on. If you often catch yourself using these self-defeating beliefs, it’s time to reflect.

How Does Helplessness Develop?

In further experiments, Seligman found that dogs with learned helplessness passed this trait on to their puppies. The same pattern holds true for people.

Psychologist Diana Tsiring identifies four types of dysfunctional parenting that lead to helplessness in children:

• Overprotection (excessive control, monitoring every action)
• Placing too much responsibility on the child
• Abuse
• Inconsistent parenting

In the first case, infantilism develops due to a complete lack of independence. In the other three, helplessness forms as a psychological defense:

• “I can’t meet the expectations placed on me, so I’d rather do nothing.”
• “My actions can’t stop the abuse; I’m too small and helpless.”
• “I can’t predict how mom will react, no matter what I do.”

Helplessness can also develop in healthy families through everyday situations, often with the best intentions:

• Regularly doing homework for the child (“But it’s hard for him, I want to help!”) deprives them of the sense that they can earn a good grade themselves.
• Exaggerated praise for a clumsy drawing or first cooking attempt (“I just want to encourage them!”) kills motivation for further development.
• Gender stereotypes (“He’s a boy, why would he want to dance?”) suppress real needs.

In adulthood, society takes over the role of fostering learned helplessness.

Society and Learned Helplessness

American anthropologist and cultural historian Riane Eisler identified two types of cultures:

• Dominant
• Partnership

The main feature of the dominant culture is that relationships in almost all areas are built on the principle of control and subordination. Modern society is largely based on this model, and its rigid hierarchy creates fertile ground for an epidemic of helplessness.

For example, in many companies, management’s opinion is the only one that matters, and employees’ initiatives are suppressed or claimed by bosses. Students’ opinions are not taken seriously by teachers. The husband is considered the “head of the family,” and the wife is expected to be submissive (this not only fosters learned helplessness in women but also increases domestic violence statistics).

The dominant structure also appears in the relationship between the state and citizens: lengthy bureaucratic processes and the inaccessibility of those in power create a sense of powerlessness.

Learned helplessness can also develop after a series of failures or a traumatic event where a person loses all control over circumstances, such as a natural disaster, terrorist attack, or economic crisis.

The Downside of Helplessness

People with learned helplessness lose healthy ways to meet their needs, but the needs themselves don’t disappear. Without the right tools, the mind looks for other ways to get what it wants, and the person turns to manipulation.

It’s no coincidence that helplessness is the main “weapon” of the victim in Stephen Karpman’s famous drama triangle. The victim provokes others to meet their needs, often by making loved ones feel guilty or sorry for them: dramatic sighs, complaints about health or money, offering unsolicited help (which makes the recipient feel indebted), or demanding “repayment” for things that should be taken for granted (“We raised you!”).

“Negative evaluation of the world, belief in one’s inability to control or manage life events, leads to manipulative behavior,” confirms Diana Tsiring.

Staying in a state of learned helplessness can be tempting, since with developed manipulation skills, you can sometimes get others to meet your needs. But healthy, happy adult relationships are impossible in this scenario.

What Can You Do?

The good news: after some time, Seligman was able to teach the helpless dogs to save themselves from electric shocks. Many people also overcome helplessness through inner work—on their own or with a specialist (the best option is behavioral psychotherapy).

In the 1980s, Soviet psychophysiologists Vadim Rotenberg and Vitaly Arshavsky developed an effective strategy called “search activity.” The idea is to focus on intermediate results and gradually change an uncontrollable situation with small steps.

Today, similar practices (breaking big goals into small tasks) are recommended by many business coaches and personal growth experts, including Gleb Arkhangelsky.

With learned helplessness, big changes seem scary and unattainable, but small steps are less intimidating. For example, if you’ve always been told you’re a spender and will never save money, dreams of your own apartment, car, or travel may seem out of reach (“Could I really do it?”). Try starting with theoretical calculations: look up the actual cost of your goal and write it down.

• Estimate how much you can set aside from your paycheck (the excuse “nothing” doesn’t count!).
• Think about tools—savings account, extra debit card, an envelope hidden away?
• Calculate how long it will take.

Once you have a plan, start putting it into practice. It’s best to think about saving right before payday: today—your strategy with numbers and deadlines, tomorrow—your income and the first amount set aside. Important: reinforce even small achievements with positive emotions. For example, after making a deposit, take a day off!

Over time, your brain will form new neural connections, and it will become easier to act and change your life for the better. Most importantly, you’ll gain an incomparable sense of inner strength and confidence.