{"id":53374,"date":"2021-11-06T15:43:05","date_gmt":"2021-11-06T19:43:05","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=53374"},"modified":"2021-11-07T16:11:41","modified_gmt":"2021-11-07T20:11:41","slug":"overcome-learned-helplessness","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/overcome-learned-helplessness\/","title":{"rendered":"How to Overcome Learned Helplessness With Optimism"},"content":{"rendered":"\n

What is learned helplessness<\/a>? How can learned helplessness<\/a> lead to depression and hopelessness?<\/p>\n\n\n\n

Learned helplessness is when you’re taught that bad things can’t be prevented or controlled. This is a dangerous way of thinking because it makes you give up and suffer through negative events rather than trying to escape or prevent them. <\/p>\n\n\n\n

Learn how to overcome learned helplessness<\/a> through grit.<\/p>\n\n\n\n\n\n\n\n

Helplessness Leads to Hopelessness<\/strong><\/h2>\n\n\n\n

In her book Grit, <\/em>Angela Duckworth begins her discussion of hope by exploring its opposite: hopelessness, which is a direct result of helplessness<\/em>. Helplessness is a feeling of having no control over a negative situation<\/strong>. Importantly, Duckworth argues that suffering itself doesn\u2019t lead to hopelessness, but rather, the belief that you can\u2019t control your suffering<\/em> does. <\/p>\n\n\n\n

To demonstrate this connection, she focuses on learned helplessness<\/em><\/strong>, which is when you\u2019re taught through experience or instruction that bad things can\u2019t be stopped or controlled. Studies have shown that when people (or even animals) are taught that they can\u2019t prevent something bad from happening, they give up, accept the negative events and suffer through them rather than try to figure out how to escape them. This attitude continues into new situations even if in that new situation, the negative events are escapable\u2014people and animals who\u2019ve learned helplessness typically choose to suffer through them instead of stopping them. Further, people feeling helplessness suffer depression, sleep problems, and poor concentration\u2014all of which indicate hopelessness.  <\/p>\n\n\n\n

Learned Helplessness Leads to Lower Performance<\/strong>

In The Leadership Challenge<\/em><\/a>, Kouzes and Posner explore how this kind of learned helplessness can affect workers in an organization. They argue that messages of either control or a lack of control can affect a person\u2019s confidence, which in turn affects their performance\u2014people have more confidence, as well as better performance when they believe their opinions will affect how other people make decisions.\u00a0

Studies back this up by comparing the behavior of people who\u2019ve been told their colleagues will listen to their opinions against people who\u2019ve been told they are welcome to voice their opinions but they won\u2019t affect the decision-making<\/a> process\u2014the former group put in more effort and assumed more leadership roles, while the other group was demotivated.\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Optimism Drives Motivation<\/strong><\/h3>\n\n\n\n

Duckworth says that you can overcome learned helplessness with learned optimism<\/em><\/strong>. She explains that optimists tend to attribute their suffering to temporary and specific causes, while pessimists blame permanent and broad causes. These differing interpretations of the same challenges or setbacks can have significant effects on a person\u2019s motivation. <\/p>\n\n\n\n

(Shortform note: Martin Seligman developed this theory in his book Learned Optimism<\/em><\/a>, in which he argues that optimism and pessimism are different explanatory styles\u2014<\/em>ways in which we explain bad events to ourselves. He attributes the differences between these explanatory styles to three ways people can interpret events. The first two mirror the concepts Duckworth explores\u2014seeing problems as either temporary<\/em> or permanent<\/em>, and either specific<\/em> or broad<\/em>. He then adds one more: Optimists see problems as a result of outside forces<\/em> while pessimists attribute problems to personal failures<\/em>. Like Duckworth, he feels that these habits of thinking are malleable, and that if you work at changing them, you can adjust your mindset from a pessimistic one to an optimistic one.)<\/p>\n\n\n\n

For example, if a pessimist and an optimist both fail a test, the pessimist is more likely to explain it with permanent, broad causes, like, \u201cI always fail when it matters,\u201d or \u201cI\u2019m bad at math.\u201d These are causes that can\u2019t easily be changed, so the pessimist will more likely believe they simply can\u2019t pass this test, and will more likely give up or drop the class.   <\/p>\n\n\n\n

The optimist is more likely to explain it with specific, temporary causes, like, \u201cI didn\u2019t spend enough time studying these particular concepts.\u201d These types of explanations lend themselves to actionables. Someone attributing failure to these specific causes can work on them so that next time they won\u2019t fail. <\/p>\n\n\n\n

Psychologists have found that self-talk like that illustrated above can have an enormous influence on how people view challenges and how they respond to setbacks. This has given rise to the field of cognitive-behavioral therapy, which treats depression and other psychological disorders by helping patients to think about negative events in healthier, more optimistic ways. The effects of self-talk are so pronounced that this type of therapy has proven more potent and longer-lasting than antidepressant medication.\u00a0<\/p>\n\n\n\n

Three Elements of Learned Helplessness<\/strong>

In his book Awaken the Giant Within<\/em><\/a>, Tony Robbins defines learned helplessness as a globalized, overall belief in your own incompetence<\/a>. He says this belief has three elements:

Permanence: <\/strong>People who suffer from learned helplessness believe their problems will last forever, while people who are able to overcome adversity understand that their problems are temporary.

Pervasiveness: <\/strong>People who feel helpless believe their challenges infuse every aspect of their lives, while stronger people are able to compartmentalize\u2014the first type of person might say \u201cI have no willpower,\u201d while the second might say \u201cI tend to overeat in the afternoons.\u201d

Personal: <\/strong>People who feel helpless attribute their problems to personal faults, while stronger people credit their problems to the specific approach they took. It\u2019s the difference between \u201cI don\u2019t get science\u201d and \u201cI didn\u2019t study properly for that test.\u201d

Robbins advises that to break out of a mindset of helplessness<\/a>, you find something in your life that you can control and then take proactive steps toward controlling it. This will give you a feeling of accomplishment<\/a> that will start to color your perspective on other challenges. For example, organizing your desk can make you feel in control of your environment, which can help you approach other problems with more confidence.\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"

What is learned helplessness? How can learned helplessness lead to depression and hopelessness? Learned helplessness is when you’re taught that bad things can’t be prevented or controlled. This is a dangerous way of thinking because it makes you give up and suffer through negative events rather than trying to escape or prevent them. Learn how to overcome learned helplessness through grit.<\/p>\n","protected":false},"author":8,"featured_media":53426,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[42,9,43],"tags":[181],"class_list":["post-53374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-motivation","category-psychology","category-self-improvement","tag-grit","","tg-column-two"],"yoast_head":"\nHow to Overcome Learned Helplessness With Optimism - Shortform Books<\/title>\n<meta name=\"description\" content=\"Learned helplessness is when you're taught that bad things can't be prevented. 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