What is Learned Helplessness?
Psychologist Agata
5 min read
We all know this moment
Sometimes, despite efforts, attempts, and plans, nothing works out. Once, twice, a third time... until a thought arises: "Why bother trying when nothing will change anyway?" This is precisely the state - the belief that we have no influence over our lives - that we call learned helplessness.
Where learned helplessness comes from
This concept originates from the social learning theory of Julian B. Rotter from 1966. According to his concept, how we respond to difficulties depends on our locus of control (LOC).
It is the way we explain to ourselves why something succeeded or failed.
Rotter noticed that people differ in where they "place" control over their lives:
- people with an internal locus of control believe that their actions matter,
- people with an external locus of control believe that everything depends on fate, chance, other people, or "destiny."
How it works in practice
Every action we take is linked to an expectation of a result. If, after effort, we receive reinforcement - something positive (praise, satisfaction, success) - we learn that it is worth taking action.
But when we see no effect despite our efforts, the brain sends a different message: "I have no impact." Over time, passivity, a lack of self-belief, and even resignation emerge. A person stops trying because they assume that "it won't help anyway".
Learned helplessness in daily life
This isn't just a concept from psychological research. Many people experience it every day - often unconsciously.
Examples:
- dressing the way someone else wants because their opinion seems more important,
- going to a university chosen by parents, even though we dream of something else,
- remaining silent when someone speaks poorly of someone close to us,
- avoiding decisions because "it won't work out anyway",
- a constant sense of guilt or anxiety about not meeting others' expectations.
Over time, this leads to reinforced passivity, low self-esteem, and a lack of self-trust.
A person begins to live someone else's life, forgetting their own "self".
Mental and physical consequences
Learned helplessness is associated with chronic stress, which can lead to:
- depressive symptoms,
- anxiety disorders,
- sleep problems,
- difficulty concentrating,
- psychosomatic disorders (e.g., muscle tension, stomach aches).
The lack of a sense of influence is a huge burden - both for the mind and the body.
Can it be changed?
The most important step in overcoming learned helplessness is rebuilding agency - the conviction that we have influence over our lives, however small.
How to do it:
Individual or group therapy – talking to a therapist helps identify the sources of helplessness and gradually work through them.
Small challenges – minor decisions (e.g., a new walking route, cooking something new) reinforce the sense of influence.
New experiences – learning something from scratch, e.g., riding a bike, playing an instrument, or a new sport, changes the way you think about yourself.
Conscious reflection – it is worth observing situations in which we feel helpless and looking for other ways to act.
Everyone has the potential for change within them, even if they have long believed that "this is just how it has to be".
Regaining influence
Learned helplessness is not a personality trait, but an acquired way of responding – it can be unlearned.
The key is regaining the belief that our actions matter, even if the results don't come immediately. This is a process that requires patience, but it brings relief and a sense of strength.
Because, as Rotter showed, when a person begins to believe they have influence – their life truly begins to change.
