How to Overcome Learned Helplessness

Feeling trapped in a cycle where nothing you do seems to make a difference can be disheartening. This state of mind is known as learned helplessness. Understanding and overcoming learned helplessness can empower you to take control of your life and make positive changes.

Learned helplessness is a psychological condition where someone feels powerless to change their situation due to repeated exposure to uncontrollable events. This mindset can lead to a lack of motivation, depression and an inability to take action even when change is possible. When people consistently experience events they cannot control or escape, they may start to believe that they have no power to influence outcomes, even in new situations where they do.

Causes of learned helplessness

Learned helplessness can develop from sources, including:

• Chronic Stress: Ongoing stress without relief can lead to feelings of helplessness.
• Traumatic Experiences: Experiencing trauma, especially repeatedly, can instill a sense of powerlessness.
• Negative Environment: Being in an environment where success seems impossible due to constant failures or negative feedback can contribute to learned helplessness.
• Mental Health Issues: Conditions like depression and anxiety can exacerbate feelings of helplessness.

Learned helplessness examples

To better understand learned helplessness, consider these scenarios:

1. Academic Struggles: A student repeatedly fails math tests despite studying hard. Over time, they might stop trying, believing they will fail no matter what they do.
2. Workplace Challenges: An employee is consistently overlooked for promotions. Eventually, they might stop applying for new positions, feeling that it’s pointless.
3. Relationship Patterns: Someone who experiences recurring unhealthy relationships might believe they can’t find a healthy partner, leading them to settle for less than they deserve.

Learned helplessness can affect various aspects of life, including mental health, relationships and career progression. People may experience:

• Increased Anxiety and Depression: Feeling powerless can heighten anxiety and lead to depressive symptoms.
• Reduced Motivation: Lack of belief in the ability to effect change can diminish the drive to pursue goals.
• Poor Problem-Solving Skills: When someone believes their actions don’t matter, they may stop seeking solutions to problems.

Breaking free from learned helplessness involves changing perceptions and building resilience. Here are practical steps to help overcome this mindset:

Recognize the patterns

The first step in overcoming learned helplessness is to recognize when you’re falling into this thought pattern. Reflect on situations where you felt powerless and identify any recurring themes or triggers.

Challenge negative beliefs

Examine the negative beliefs that fuel your sense of helplessness. Are they based on facts, or are they assumptions? Challenge these beliefs by gathering evidence to the contrary and reminding yourself of past successes, no matter how small.

Set achievable goals

Start with small, manageable goals that can help build confidence and a sense of accomplishment. Each success reinforces the belief that you can influence outcomes and create positive change.

Develop problem-solving skills

Enhance your problem-solving abilities by actively seeking solutions to challenges. Break problems into smaller parts and brainstorm potential solutions. Practice makes perfect, and the more you practice, the more confident you’ll become in your ability to tackle obstacles.

Seek support and guidance

Reaching out for help can provide new perspectives and encouragement. Consider talking to a therapist, joining a support group or seeking advice from someone you trust. Professional guidance can offer tailored strategies to cope with and overcome learned helplessness.

Practice self-compassion

Be kind to yourself and acknowledge that setbacks are a natural part of life. Instead of berating yourself for perceived failures, recognize your efforts and learn from your experiences.

Build resilience

Cultivate resilience by focusing on your strengths and practicing adaptive coping strategies. Engage in activities that boost your mood and well-being, such as exercise, mindfulness or creative pursuits.

Professional treatment can significantly aid in overcoming learned helplessness. Consider the following options:

Cognitive Behavioral Therapy (CBT)

CBT is a widely used therapeutic approach that helps identify and change negative thought patterns. It can be particularly effective in treating learned helplessness by replacing defeatist beliefs with empowering ones.

Mindfulness and stress reduction techniques

Practicing mindfulness can help you stay grounded and reduce stress. Techniques such as meditation, deep breathing and yoga can improve emotional regulation and enhance self-awareness.

Support groups and peer networks

Connecting with others who have similar experiences can provide validation and support. Support groups offer a safe space to share challenges and celebrate victories, fostering a sense of community and belonging.

Learned helplessness can be a challenging state to overcome, but with the right strategies and support, it’s possible to break free from this mindset. By recognizing patterns, challenging negative beliefs and seeking help, you can regain control over your life and create a future filled with possibilities.

If you or someone you know is struggling with a mental health issue, including learned helplessness, don’t hesitate to reach out for help. At Granite Hills Hospital, located in West Allis, Wisconsin, we provide a continuum of care that includes inpatient and outpatient programs. If you are interested in treatment, view our services to learn more or call us today at 414-667-4800.

Granite Hills Hospital is a private behavioral health facility that offers inpatient and outpatient mental health services. We provide evidence-based treatment modalities for adults and adolescents. Our facility has a team of professionals who work with you to best understand your individual needs and connects you to a program that gets you or your loved one on the right path.

We focus on growth and supportive, client-centered care. Our facility is has welcoming atmosphere that promotes healing. Our programs include our inpatient and outpatient programs, which services both adult and adolescent.

We service the Milwaukee area community and are located in West Allis, WI. To schedule a no-cost assessment or for more information, please call 662-895-4900.