In 1967, Martin Seligman, a leading positive psychologist, pioneered the concept of Learned Helplessness at the University of Pennsylvania. In the first part of his study, Seligman divided dogs into three groups. The first group was given electric shocks that they could turn off by pressing a panel. The second group received a shock whenever the first group did, but they could not control it. The third group, the control group, received no shocks (Seligman & Maier, 1967).
In the second part of the experiment, the dogs were placed in boxes where they could easily escape electric shocks by jumping over a low barrier. The dogs that were able to stop the shocks and those who received no shocks rapidly escaped. However, the dogs that were not able to avoid the electric shocks made no effort to escape and simply lay down in the box and whined while receiving shocks (Seligman & Maier, 1967).
In a follow-up study, participants were subjected to a loud and unpleasant noise. The first group was given the ability to stop the noise, while the second group had no means to do so. A third group was not given any pre-treatment. Later, all groups were exposed to a loud noise that they could have stopped if they tried. Surprisingly, the second group did not even attempt to stop the noise, indicating a sense of learned helplessness (Hiroto and Seligman, 1975).
These studies show that when individuals feel that events in their lives are beyond their control, they may adopt a passive attitude towards their experiences, which can result in Learned Helplessness. This can lead to a sense of resignation and normalization of their circumstances, which in turn can result in feelings of hopelessness and depression. Instead of taking action, these individuals may become resigned to their situation. (Ben-Shahar, 2009).
To modify how people react to their situations, they must take action on the things they can control and change instead of focusing on aspects of the situation they cannot control. This is consistent with the principles of Cognitive Behavioral Therapy, which emphasizes the importance of taking an active role in changing one's thoughts and behaviors (Beck, 2011).
Cognitive therapy actively works with the client on three key aspects: (1) helping to identify learned beliefs that have been reinforced throughout their lives and lead to emotions, sensations, and behaviors that do not align with the person's goals, (2) transforming cognitive distortions into more adaptive or balanced thoughts, and (3) accepting what they cannot change, freeing their mind and energy to change the things they can (Greenberger and Padesky, 2016).
Cognitive therapy can be an effective treatment for those struggling with learned helplessness. As a cognitive psychotherapist, I work with my clients to help them identify and challenge their negative beliefs, transform their cognitive distortions into more adaptive or balanced thoughts, and accept what they cannot change. By doing so, clients can free their mind and energy to focus on the things they can control and change, which can lead to greater happiness and wellbeing.
If you suspect that Learned Helplessness is a problem you face, I encourage you to reach out for help. With the right support and guidance, it is possible to break free from this invisible prison you've created and live a fulfilling life. Please don't hesitate to contact me to discuss how I can help you on this journey.
References:
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
Ben-Shahar, T. (2009). The pursuit of perfect: how to stop chasing perfection and start living a richer, happier life. McGraw Hill Professional.
Hiroto, D. S., & Seligman, M. E. (1975). Generality of learned helplessness in man. Journal of personality and social psychology, 31(2), 311
Greenberger, D., & Padesky, C. A. (2016). Mind over mood: Change how you feel by changing the way you think (2nd ed.). The Guilford Press.
Seligman, M. E. (1972). Learned helplessness. Annual review of medicine, 23(1), 407-412.
Seligman, M. E., & Maier, S. F. (1967). Failure to escape traumatic shock. Journal of experimental psychology, 74(1), 1.
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