Learned helplessness is a crucial concept in psychology that tells us about how previous experiences of lack of control over stressful situations can lead to a feeling of helplessness and helplessness. This theory, developed by Martin Seligman in the 1960s, has been fundamental in understanding how certain people can develop difficulties in emotional management and resilience in the face of adversity.
Origin and Foundations of Learned Helplessness
Learned helplessness originated from research with animals, where it was observed that those who had been previously exposed to situations in which they had no control over aversive events They subsequently showed inhibition in their ability to respond, even when they were offered the opportunity to avoid or escape from these situations. This phenomenon was then extrapolated to human experience, demonstrating that people could also develop this state of learned helplessness.
Seligman's Dog Experiment
To illustrate more clearly the concept of learned helplessness, Martin Seligman conducted a famous experiment with dogs. The animals were divided into three groups: one that could avoid an electric shock by pressing a lever, another that received the shock regardless of its actions, and a third that did not receive any shock. Subsequently, all the dogs were placed in a cage where they could avoid the shock by moving to the side, but surprisingly the dogs in the second group, which previously had no control over the situation, did not try to escape, showing a kind of learned paralysis.
Impact of Learned Helplessness on Emotional Management
Learned helplessness has important implications in people's emotional management, since it fosters the belief that no matter what is done, the Results will be negative and you have no power to change the situation. This perception of lack of control can trigger a series of negative emotional and behavioral responses, such as anxiety, depression, low self-esteem and insecurity.
Influence on Resilience and Coping Capacity
People who have experienced learned helplessness tend to have less emotional resilience, that is, it is more difficult for them to recover from stressful or traumatic situations. This is because they have internalized the belief that they cannot influence the events in their lives, which leads them to adopt a passive attitude in the face of difficulties and feel helpless in the face of challenges.
In addition, Learned helplessness can also affect people's ability to cope, since by perceiving that any effort is useless, they are likely to avoid facing situations that cause discomfort or anxiety, thus limiting their personal growth and emotional development.
Strategies to Overcome Learned Helplessness and Improve Emotional Management
Fortunately, learned helplessness is not a permanent and unchangeable state, and there are effective strategies to overcome this pattern of thinking and improve the ability to manage emotions in a healthier way. Some of the most useful techniques include:
1. Cognitive-Behavioral Therapy
Cognitive-behavioral therapy is one of the most effective interventions to address learned helplessness. Through this therapy, people can identify and question their negative and distorted thoughts, replacing them with more realistic and adaptive beliefs that allow them to deal with situations more effectively.
2. Positive Reinforcement of Self-Efficacy
Positive reinforcement of self-efficacy, that is, the belief in one's ability to influence life events, is essential to overcoming learned helplessness. Through the achievement of small achievements and personal goals, people can strengthen their confidence in themselves and their ability to face the challenges that arise.
3. Mindfulness and Relaxation Techniques
The practice of mindfulness and relaxation techniques can be of great help to improve emotional management and reduce anxiety associated with learned helplessness. These techniques allow people to focus on the present moment, accepting their emotions and thoughts without judging them, which helps them develop a greater capacity for self-control and emotional self-regulation.
4. Social Support and Support Network
Social support and connection with other people also play a fundamental role in overcoming learned helplessness. Having an emotional support network that provides understanding, encouragement and guidance can help people feel accompanied in their process of change and strengthen their self-esteem and self-confidence.
Conclusions
In short, learned helplessness is a complex psychological phenomenon that has important implications for people's emotional management. However, it is crucial to keep in mind that learned helplessness is not an inevitable fate, but can be overcome through the adoption of appropriate strategies and the necessary support. By developing greater self-efficacy, resilience, and coping skills, people can learn to manage their emotions in healthier ways and face life's challenges with greater strength and determination.