What is Learned Helplessness?
Learned helplessness is a concept that can provide insight into depression and anxiety. The theory was discovered by Martin Seligman and his associates, initially by accident during their studies on dogs. They placed a group of dogs in a cage with an electrified floor that would deliver uncomfortable shocks. When the dogs pushed a lever, the shocks would stop, and they learned to use the lever to turn off the discomfort.
What made the study particularly interesting was when the researchers altered the experiment so that the lever no longer worked; pushing it would have no effect. Over time, the dogs learned that they could not escape the shocks, leading them to huddle in a corner and whine in distress.
Later, the researchers introduced these dogs to others that had successfully learned to turn off the shocks with the lever. In this setup, one dog had previously been able to stop the shocks whenever it pushed the lever, while the other dog had experienced the frustration of the lever not working at all.
When placed in the same cage—separated by a divider so they could see each other—the dog that had learned to push the lever successfully quickly did so to stop the shocks. In contrast, the dog that had only experienced helplessness simply huddled in the corner and whined, even though it witnessed the success of the other dog.
This experiment illustrates how learned helplessness can profoundly affect behavior, particularly in relation to depression and anxiety. We learn that this concept applies to people as well. When individuals face consistent challenges—like bullying at school, an unhealthy family environment, or difficulties in their career—it can feel like they’re receiving constant "electric shocks." Such experiences can lead to a sense of helplessness. Over time, people begin to feel that no matter what they do, they will encounter pain or failure, leading to a belief that trying is futile.
This learned helplessness can result in depression and anxiety. Instead of maintaining a positive attitude and believing they can succeed in their goals—whether that's talking to someone new or pursuing an opportunity—people may withdraw. They associate effort with hurt and thus, prefer to avoid the potential for pain.
It’s important to consider how our actions might affect others. Are we unintentionally making someone else feel this way? We should strive to be supportive and alleviate the struggles of those around us. If you notice someone at school who seems isolated or awkward, think of them as a dog trapped in a cage, receiving shocks. Wouldn't you want to help the dog? So why not extend that compassion to a person?
If you see someone suffering, make an effort to reach out. A simple greeting in the hallway may not produce dramatic changes, but it can be a comforting reminder that someone cares. If you find yourself struggling with feelings of helplessness, consider seeking therapy. Therapy can benefit everyone, and there should not be a stigma around it; I personally have found it to be incredibly valuable.
Additionally, focus on aspects of your life that you can control. A key aspect of learned helplessness is the feeling of a lack of control. You can manage things like your wake-up time, exercise, and eating habits. While change is often gradual, small improvements can instill a sense of control and demonstrate that your actions matter. For instance, if you indulge in donuts daily, try reducing it to six days a week, then five, and continue making small changes over time.
In summary, if you would help a dog in distress, why not extend the same compassion to the people around you—and to yourself?
