They say the definition of insanity is doing the same thing over and over and expecting a different outcome. Sometimes, things are just simply out of our control and the desired outcome is just outside our grasp. Repeated disappointments often lead us to develop a tendency called learned helplessness, where instead of trying to rectify the situation, we throw our hands in the sky and give up. And oftentimes, even when the tables turn and we regain control of a challenging situation, we habitually fail to take the reins, leaving outcomes to chance.
Learned helplessness results “when an individual repeatedly faces a challenging/aversive situation that is out of their control (or perceived to be out of their control) and then stops trying to change the situation even if circumstances change and they do have control over the situation,” said Dr. Dhabhar, a Psychology professor at the University of Miami.
This psychological phenomenon is likely to “decrease motivation, impair decision-making, and have a negative effect on mental health,” said Dr. Dhabhar. Moreover, it may add to the development of depression, aggravating symptoms further. This sequence is a two-way reaction as depression can reinforce learned helplessness symptoms, making it harder to overcome.
Dr. Dhabhar says multiple brain regions and neural pathways are affected, including the “medial prefrontal cortex, dorsal raphe nucleus, amygdala, and a few other regions.” Dr. Dhbhar prefaces that while not every structure of the brain is directly affected, each region interplays with others for even menial tasks. She says that when engaging multiple brain regions simultaneously, “many other mental and emotional states and disorders” come into play.
Paul Lohman, a senior majoring in business technology and psychology, spoke of how easy it is to face learned helplessness and task aversion in school because everything is graded. “When I was a kid, I hated math because I was never good at math. Seeing bad grades discourages you and tells you that you’re not doing well,” said Lohman
Lohman says he got out of the cycle of learned helplessness by developing an understanding of what was reinforcing that behavior for him. .”Whether it’s what that negative thing is or why you’re reacting to it negatively, and then trying to turn it into a more positive light, said Lohman of how he identifies his learned helplessness reinforcers.”
Remedies and Resources
“The best thing you can do is not take it personally and be very analytical. Even if you’re only seeing minor improvements in what you do, take that as a victory,” said Lohman. For those facing learned helplessness in an educational setting, the senior says he recommends seeing a tutor, as it can be super helpful for a lot of people, helping them become more confident when dealing with educational obstacles.
Cayla Mendoza, a senior majoring in music therapy and psychology, spoke of how high-stress scenarios are where learned helplessness becomes more prevalent. “Everyone deals with stress so differently,” said Mendoza, referring to stress – and potentially learned helplessness – induced by college, finding a job, transitional life periods, and midlife crisis. The music therapy major says that these stressful times in ones life can make learned helplessness feel like an unbeatable cycle.
“That’s why college is so protected,” said a Mendoza, mentioning the preventative programs offered by the University of Miami, which help UM students to evade learned helplessness. Preventative programs offered aim to evade learned helplessness and provide “the ability and foundation to go forward.” Mendoza says that programs like the Sandler Center and Canes Care for Canes help provide students with the ability and foundation to go forward.
Mendoza says she recommends talking to a therapist or objective professional to help, for it’s easier to revert to that negative thinking than to change it. A therapist is able to hold your hand through transitional periods and cognitive restructuring techniques.
Lohman says hypnotists are an option for those who want to, in his words, “try and get their mindset changed.”
The Hypnotist Training Academy says hypnotism can help to reframe negative beliefs and past experiences.
Mindfulness and meditation are other helpful tactics when it comes to reversing the learned helplessness loop.
“The mindfulness meditation mindset can practice your mind towards openness and open-mindedness, and practicing that muscle can lead you out of learned helplessness,” saidMendoza. While there is no solution, Mendoza says she believes these tactics are good vitamins to take.
Mendoza notes the importance of having a good support system, saying she believes having someone to confide in aids in breaking the cycle or learned helplessness.“You need that impartial person, or that objective person, to identify the cycle that you keep getting into to help make it clear for you,” said Mendoza. Once it is identified, a way out can be chosen.
“Sometimes you don’t even realize what factors are affecting you directly,” said Lohman.
Slippery Slope
With how overwhelming college and other transitional periods can be, unconsciously falling into a learned helplessness cycle is common. As a result, cognition and behaviors can shift without realization.
“One needs to run into a situation where they have a moment of realization that this is not working,” said Mendoza.
While everyone faces setbacks, not everyone develops learned helplessness. Dr. Dhabhar says that each individual has a capacity for resilience, which determines their perception of how they deal with situations. s.
Personality traits, including a pessimistic explanatory style, low self-esteem, high neuroticism, lack of resilience and an external locus of control can make someone more susceptible to learned helplessness.
Mendoza mentions how “thought cycles, beliefs that come into your head that make you more susceptible,” can augment or diminish the probability of continuing down the learned helplessness sinkhole.
Mendoza says that pessimists have higher probabilities of finding a tumultuous way down towards being in the learned helplessness situation. “It’s easier to fall into learned helplessness than it is to do the opposite. It’s always going to be an uphill battle,” said Mendoza. “And so the more positive traits you can garner, the better.”
“There’s no personality trait that can absolutely protect you from learned helplessness,” said Mendoza. Despite the preventative measures and options for professional help, anyone is susceptible to learned helplessness.
Changing people’s minds is very difficult, so preventative measures are encouraged. Speak with a trusted individual if you think you are experiencing learned helplessness to help overcome the learned helplessness cycle.
words&illustration_valeria barbaglio. design_sal puma.
This article was published in Distraction’s Winter 2024 print issue.
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