Learned helplessness is a state many people find themselves in without realizing it. It happens
when someone goes through tough situations repeatedly-no matter how much effort they put in,
things don’t get better. Over time, they start to believe their actions don’t matter, and they stop
trying. This feeling of powerlessness can show up in all kinds of areas like work, school,
relationships, or personal goals.
This idea was first studied in animals, where researchers saw that creatures exposed to
unavoidable stress stopped trying to escape, even when they later had the chance. Humans are
very similar: after too many disappointments that feel out of their control, they can “learn” to
give up.
It’s important to understand that learned helplessness isn’t about laziness or weakness. It’s a
learned response based on experience. When someone believes they have no control, their
motivation drops and it’s easy to feel overwhelmed or hopeless. Thoughts like “Why bother?” or
“Nothing will ever change” take over. This mindset doesn’t just stop action; it affects emotions
and self-worth, sometimes leading to anxiety or depression.
Inside the brain, two systems are at play-one encourages trying and problem-solving, while the
other reacts to uncontrollable stress and discourages effort. If the stress becomes too much or
seems endless, the part of the brain that helps make decisions and see options struggles. It can
leave someone feeling stuck, unable to spot chances for change, even when they exist.
Fortunately, learned helplessness isn’t permanent. It’s a pattern the brain can learn to change.
Here’s how you can start breaking the cycle:
First, challenge those negative thoughts. When you catch yourself thinking, “I can’t do this,” or
“Nothing will change,” try replacing those with more balanced ideas like, “I’ve faced tough
times before,” or “Small steps can add up.”
Focus on what you can control. Even tiny actions matter and help restore confidence.
Break big problems into smaller, manageable pieces. Chunking challenges makes them feel less
overwhelming and easier to tackle. Work on building problem-solving skills by brainstorming
different solutions and weighing them. This can boost how capable you feel. Seek support. Talk
with friends, family, or groups who understand. Professional therapy, especially
cognitive-behavioral therapy, can help reframe unhelpful beliefs. Adopt a growth mindset– the
belief that situations and skills can improve with effort. This encourages persistence over giving
up. Do activities that build your confidence, like hobbies or learning new things. These remindyou of your abilities. Practice mindfulness and self-compassion. Notice difficult feelings
without judgment, and be gentle with yourself when things don’t go well.
If feelings of helplessness are intense or last a long time, it’s important to get help from a mental
health professional. There are therapies specifically designed to help overcome learned
helplessness and related depression.
Remember, learned helplessness develops as a response to tough experiences, but with patience
and effort, you can regain belief in your ability to influence your life. Each small step toward
change rewires the brain, bringing new motivation and hope.
If you recognize these feelings in yourself or someone you know, recovery is possible-and it
starts with trying again, one simple step at a time.
