How learned helplessness affects our emotional state?

When individuals feel powerless to influence their environment or alter the course of their lives, it can have a significant impact on their emotional well-being.

Feelings of hopelessness, low self-esteem, and depression often accompany learned helplessness.

This state of mind can become self-perpetuating, as the belief that one is helpless prevents individuals from taking action to improve their situation.

The paradox of powerlessness:

Although it appears counter-intuitive, individuals who have experienced a loss of control in one area of their life may begin to generalise this feeling to other areas as well.

For instance, someone who has repeatedly failed at work may start to believe that they are incapable of succeeding in any endeavour, leading to a decline in motivation and effort across multiple domains. This broadening of helplessness can have profound consequences on an individual’s overall functioning and quality of life.

Some tips to overcome learned helplessness and gain back control of your life

Challenge negative beliefs: Replace self-defeating thoughts with more realistic and empowering ones. For example, instead of thinking, “I always fail,” reframe it as, “I may face setbacks, but I can learn and improve.”

Set achievable goals: Break down larger goals into smaller,manageable tasks. Celebrate even the smallest victories along the way, as they build confidence and reinforce a sense of control.

Seek support: Reach out to friends, or family, who can provide encouragement, guidance, and perspective. Surround yourself with positive and supportive individuals who believe in your capabilities and can help challenge your learned helplessness.

Cultivate self-compassion: Treat yourself with kindness and understanding. Acknowledge that setbacks and failures are a natural part of life, and they do not define your worth or ability. Practice self-care and engage in activities that promote self-esteem and well-being.

Take small steps towards change: Start by tackling situations or tasks where you have some control or influence. By experiencing success in these areas, you can gradually expand your belief in your ability to effect change in other aspects of your life.

Learn from past experiences: Reflect on past situations where you felt helpless and examine what factors were within your control and what was not. Focus on learning and growing from these experiences rather than dwelling on the negative outcomes.

Embrace a growth mindset: Adopt a belief that skills and abilities can be developed through effort and practice. Emphasize learning and improvement rather than solely focusing on outcomes. Embrace challenges as opportunities for growth and view failures as learning experiences.

Take action and persist: Instead of succumbing to inaction, take small steps towards your goals. Even if the results are not immediate or perfect, maintaining perseverance and persistence can gradually dismantle learned helplessness.

Overcoming learned helplessness takes time and effort. Be patient with yourself and acknowledge that change is a process.

By implementing these strategies, you can break free from the cycle of helplessness and cultivate a sense of empowerment and control in your life.