Overcoming Learned Helplessness
- Herman Veitch
- Jun 2
- 2 min read
Break Free from the Chains of Powerlessness and Reclaim Your Life
Introduction
Imagine feeling trapped in a cage of your own making, convinced that no matter how hard you try, you're powerless to change your circumstances. This is the insidious grip of learnt helplessness, a psychological state that can leave you feeling defeated and hopeless. But what if I told you that you hold the key to unlocking this cage?
The three core pillars of learned helplessness
The core of learnt helplessness lies in three key cognitive distortions:
Personalisation: Attributing negative events solely to internal factors, believing it's entirely your fault.
Example: "I failed that exam because I'm simply not intelligent enough."
Permanence: Viewing negative events as permanent and unchanging.
Example: "I'll always be this way; I'll never succeed."
Pervasiveness: Generalising negative experiences to all aspects of life.
Example: "I'm a failure in all areas of my life."
Recognising and challenging these thinking patterns is crucial.
Challenge negative thoughts: Actively question the validity of your negative self-talk. Are these thoughts truly accurate and justified?
Focus on an internal locus of control: believe in your ability to influence outcomes and take proactive steps towards your goals.
Practice self-compassion: Treat yourself with kindness and understanding, acknowledging that everyone experiences setbacks.
Set realistic goals: Break down large goals into smaller, more manageable steps to build momentum and confidence.
Engage in activities that foster a sense of control: Pursue hobbies, volunteer, or participate in activities where you feel empowered to make choices.
Conclusion
Overcoming learnt helplessness requires consistent effort and a commitment to cultivating a more empowering mindset. By recognising and challenging negative thinking patterns, developing a sense of internal locus of control, and practising self-compassion, you can break free from the cycle of powerlessness and embrace a life filled with purpose, resilience, and joy.
Ready to break free from the grip of learned helplessness and cultivate a more empowered life? Explore deeper insights and practical strategies in my book, "Getting Up Again, and other stories we tell ourselves about being strong," and join my transformative course for a personalized journey towards lasting change.
Comments