Understanding Learned Helplessness and Its Impact on Mental Health

Matilda's story

After applying for a senior position within her team, Matilda was informed that she was unsuccessful but received no feedback on areas for improvement. This lack of guidance led to automatic negative thoughts, reinforcing feelings of failure and social embarrassment. Over time, she experienced heightened anxiety about returning to work and, when a new opportunity arose, she struggled to challenge her belief that the outcome would inevitably be negative. This pattern reflects learned helplessness, which, if unaddressed, can contribute to both physical and mental health challenges.

What is learned helplessness?

Learned helplessness occurs when an individual is repeatedly subjected to an undesirable stimulus that they cannot escape, leading to stop trying to avoid the stimulus and behave as if they are helpless to change the situation. This can happen when someone repeatedly faces uncontrollable, stressful situations and does not then exercise control when it becomes available. Learned helplessness can lead anxiety, depression, chronic stress that has been linked to many health problems such as heart disease, high blood pressure, diabetes and stroke.

Overcoming learned helplessness involves shifting mindset, building resilience, and taking intentional action. Here are some effective strategies:

Focus on Controllable Aspects– Identify areas where you have influence and take small steps toward change.

Develop Learned Optimism– Challenge automatic negative thoughts and reframe setbacks as opportunities for growth.

Build Resilience Through Failure– View failures as learning experiences rather than proof of inability.

Practice Cognitive Restructuring– Replace self-defeating beliefs with empowering ones, reinforcing a sense of agency.

Set Small, Achievable Goals – Break larger challenges into manageable steps to rebuild confidence.

Seek Support and Encouragement– Surround yourself with people who reinforce positive change

Engage in Problem-Solving – Actively look for solutions rather than assuming defeat

Improve Self-Efficacy – Strengthen belief in your ability to influence outcomes through repeated successes.