Mental Health Disorders Linked with Learned Helplessness

You know that feeling when life just keeps throwing punches, and no matter how hard you try, you just can’t seem to dodge them? Over time, it can start to feel like it’s not worth trying anymore. That’s what we call learned helplessness — it’s when you start believing that you’re powerless to change your situation, even when you’re not.

What Exactly is Learned Helplessness?

The concept of learned helplessness comes from a famous experiment by psychologist Martin Seligman in the 1960s. He found that when animals were repeatedly exposed to an unpleasant situation they couldn’t escape from, they eventually stopped trying to escape — even when the opportunity to get away was right in front of them.

In humans, learned helplessness can look a lot like giving up. It’s when someone feels like no matter what they do, they can’t improve their circumstances. This mindset often leads to feelings of apathy, resignation, and deep sadness.

Let’s explore how learned helplessness is connected to several common mental health conditions.

1. Depression

Depression is perhaps the most closely associated mental health disorder with learned helplessness. The two often go hand in hand. When someone experiences repeated failures or setbacks, they may begin to feel that their efforts are futile, leading to a sense of helplessness. Over time, this can spiral into depression, where the person feels overwhelmingly hopeless and unable to see a way out of their situation.

Key Symptoms Linked to Learned Helplessness in Depression:

• Persistent feelings of sadness and emptiness
• Loss of interest in activities once enjoyed
• Lack of motivation or energy
• Belief that nothing will ever improve, no matter what they do

2. Anxiety Disorders

Anxiety is all about fear and worry. When someone experiences chronic anxiety, they might start to feel like they have no control over the things that scare them. This feeling of powerlessness can evolve into learned helplessness. For instance, someone with social anxiety might repeatedly avoid social situations, reinforcing the belief that they can’t handle them.

Key Symptoms Linked to Learned Helplessness in Anxiety:

• Avoidance of feared situations or places
• Excessive worry about future events or outcomes
• Feeling overwhelmed by daily tasks or decisions
• A sense of impending doom or disaster

3. Post-Traumatic Stress Disorder (PTSD)

PTSD develops after someone experiences or witnesses a traumatic event. The trauma can create a deep sense of helplessness, especially if the person felt powerless during the event. This learned helplessness can persist long after the trauma, making the person feel like they are unable to escape the memories or the emotional pain associated with the event.

Key Symptoms Linked to Learned Helplessness in PTSD:

• Flashbacks and intrusive memories of the traumatic event
• Avoidance of reminders of the trauma
• Hypervigilance and heightened anxiety
• Feeling detached or estranged from others

4. Chronic Stress and Burnout

When someone is exposed to ongoing stress, whether it’s from work, relationships, or other life challenges, they may start to feel overwhelmed and powerless to change their circumstances. This chronic stress can lead to burnout, where the person feels completely exhausted and detached, often accompanied by a sense of learned helplessness.

Key Symptoms Linked to Learned Helplessness in Chronic Stress and Burnout:

• Physical and emotional exhaustion
• Cynicism and detachment from work or relationships
• Reduced performance and productivity
• Feeling stuck or trapped in the situation

5. Substance Use Disorders

People who struggle with substance use often experience a cycle of dependence and relapse. Over time, they may begin to feel like they have no control over their addiction, leading to learned helplessness. This mindset can make it even harder to seek help or believe in the possibility of recovery.

Key Symptoms Linked to Learned Helplessness in Substance Use Disorders:

• Repeated unsuccessful attempts to quit or reduce substance use
• Feeling like the substance is the only way to cope with life’s challenges
• Isolation from friends and family
• Belief that recovery is impossible

6. Eating Disorders

Eating disorders, such as anorexia, bulimia, and binge-eating disorder, are often linked to a sense of lost control over one’s body and emotions. Individuals may develop learned helplessness as they struggle to manage their relationship with food and their body image, feeling trapped in unhealthy patterns.

Key Symptoms Linked to Learned Helplessness in Eating Disorders:

• Obsessive thoughts about food, weight, or body image
• Repeated cycles of bingeing, purging, or restrictive eating
• Feeling out of control when it comes to eating behaviors
• A deep sense of shame or guilt related to eating habits

7. Obsessive-Compulsive Disorder (OCD)

OCD involves intrusive, unwanted thoughts (obsessions) and repetitive behaviors (compulsions) meant to alleviate anxiety. When someone with OCD feels unable to control their thoughts or compulsions, they may develop learned helplessness, believing they are powerless to stop the cycle.

Key Symptoms Linked to Learned Helplessness in OCD:

• Repetitive behaviors or mental rituals that feel impossible to resist
• Extreme distress when rituals are not performed
• Fear of losing control over thoughts or actions
• A belief that these patterns cannot be changed or improved

8. Borderline Personality Disorder (BPD)

People with BPD often struggle with intense emotions, unstable relationships, and a deep fear of abandonment. The frequent emotional turmoil and difficulty in managing relationships can lead to learned helplessness, where the person feels they are unable to change their circumstances or improve their relationships.

Key Symptoms Linked to Learned Helplessness in BPD:

• Extreme reactions to perceived abandonment or rejection
• Chronic feelings of emptiness
• Unstable self-image and relationships
• Impulsive and sometimes self-destructive behaviors

Breaking the Cycle of Learned Helplessness

While learned helplessness can be deeply ingrained, it is possible to overcome it with the right support and strategies. Treatment often involves therapy, such as cognitive-behavioral therapy (CBT), which helps individuals reframe negative thoughts and regain a sense of control. Building a strong support system, practicing self-compassion, and taking small steps towards change are also crucial in breaking free from the cycle of helplessness.

Disclaimer

This blog is for informational purposes only and should not be considered a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your physician, psychiatrist, or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional advice or delay in seeking it because of something you have read here.

Written by Dr. Rameez Shaikh
Psychiatrist, committed to helping others understand and overcome the challenges of mental health.