Learned helplessness

Have you ever known the feeling that no matter what you do, it won't make a difference? That there is no point in trying, because you still have no control over the outcome? This may be a sign of learned helplessness — a state in which we cease to believe that our efforts matter.

It's easy to think that this is something that only happens to others, but the truth is that we can all experience it in different situations — at work, in studies, in relationships or in the face of new challenges. It is also closely related to deadlocked mindset (fixed mindset), which can make us less resilient to adversity.

So how are these phenomena related, and what can we do to break out of them?

What is Learned Helplessness?

Learned helplessness is a psychological phenomenon in which a person stops trying because they have experienced that their efforts do not lead to results. It was first described by psychologist Martin Seligman in the 1960s, when he showed through experiments that dogs that could not avoid unpleasant situations eventually stopped trying -- even when given the opportunity to get out.

The same thing happens with humans. If we experience time and time again that we are not successful, we can develop a belief that we are not in control, and thus give up. This can happen in many situations:

• At school: A student who constantly gets bad results may eventually stop trying, because he thinks he is not smart enough anyway.
• At work: An employee who finds that her efforts are not appreciated or lead to change can begin to do only the necessary.
• In private life: A person who experiences multiple broken relationships may begin to believe that they will never find someone who values them.

The dangerous thing about learned helplessness is that it often becomes a self-fulfilling prophecy. When we stop trying, we also lose the opportunity to see that we could have actually accomplished something.

The context of a fixed mindset

The term imposto fixado — or deadlocked mindset — was developed by psychologist Carol Dweck. It describes a way of thinking in which we believe that abilities and intelligence are fixed, and that we are either good at something or not.

For example, a person with a deadlocked mindset might say things like:

• “I'm just not good at math.”
• “I'm not a creative person.”
• 'I've never been good at speaking in front of people, so I never will be. '

When we have this mindset, mistakes and adversity become a sign that we are not good enough -- which can cause us to give up more quickly.

Here we see a clear link to learned helplessness. If we think we can't get better anyway, why should we try?

Growth mindset — the key to breaking the pattern

The opposite of the deadlocked mindset is — a development-oriented mindset. This is about believing that abilities and skills can be developed through effort, learning and feedback.

A person with a development-oriented mindset says things like:

• “I'm not good at math — yet.”
• “I struggle to speak in front of people, but I can get better if I practice.”
• “I've made mistakes, but that means I'm learning.”

When we see challenges as opportunities to learn, rather than evidence that we are not good enough, we become more resilient to learned helplessness.

How can we break out of learned helplessness?

If you recognize the feeling of powerlessness or deadlocked mindset, fortunately, it is possible to turn it around. Here are some steps you can take:

• Become aware of your thought patterns
  Ask yourself, “Am I avoiding challenges because I think I can't succeed?”
  Try to notice when you think in fixed categories, like “I can't” or “It never works.”
• Change your language
  “Instead of saying, “I can't do it,” say, “I haven't got it done yet.”
  — Replace “I failed” with “I learned something.”
• Challenge yourself in small steps
  If you've given up on something, try again, but on a smaller scale.
  If you think you can't learn something new, spend a few minutes each day practicing.
• Look back at past mastery
  Think about situations where you have overcome something difficult.
  Remember that success often comes after many attempts.
• Surround yourself with an environment that supports development
  Be with people who encourage and challenge you.
  “Work in an environment where mistakes are seen as learning, not as shameful.

Summing up

Learned helplessness and deadlocked mindsets can hold us back from reaching our potential. When we think that our efforts don't matter, or that we can't get better anyway, we stop trying.

But we always have the ability to change how we think. By developing a more flexible mindset and challenging ourselves in small steps, we can break out of helplessness and take back control of our own development.

The next time you face a challenge, ask yourself:
Am I giving up because I can't actually make it -- or because I've learned to believe it?

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