Learned helplessness is a psychological concept that describes a state where individuals feel powerless to change or escape negative situations, even when they have the means to do so. It arises when someone repeatedly faces challenging circumstances and believes that their actions have little or no effect on the outcome. This mindset can be detrimental, particularly for university students who are navigating academic, social, and personal challenges.
It occurs when students experience repeated failure or adversity, (e.g., academic struggles, negative feedback, social isolation or rejection, financial or personal stress etc.) leading them to believe that their efforts are futile. As a result, they stop trying to overcome challenges or improve their situation, even when solutions are available. This can manifest as passivity, low motivation, and a lack of resilience in the face of difficulty.
How to Overcome Learned Helplessness
While learned helplessness can be challenging to break out of, there are strategies that university students can use to regain a sense of control and empowerment:
1. Cognitive Behavioral Therapy (CBT)
One of the most effective treatments for learned helplessness is Cognitive Behavioral Therapy (CBT), which helps individuals recognize and challenge negative thought patterns. Through CBT, students can learn to replace defeatist thoughts (e.g., “I’ll never pass this course”) with more constructive beliefs (e.g., “If I study differently, I can improve”).
2. Set Small, Achievable Goals
Instead of focusing on long-term outcomes, students can break tasks into smaller, manageable steps. Achieving these mini-goals provides a sense of accomplishment and reinforces the belief that they have control over their success.
3. Develop a Support Network
Building a strong support system of friends, family, mentors, or counselors can help students overcome feelings of helplessness. These people can offer encouragement, perspective, and advice during difficult times.
4. Focus on Strengths and Past Successes
Students should remind themselves of their strengths and past successes, even if they seem small. Recognizing previous accomplishments can shift their mindset from “I can’t” to “I have before, and I can again.”
5. Practice Resilience and Self-Compassion
It’s important for students to understand that failure is a natural part of the learning process. Practicing self-compassion, forgiving themselves for mistakes, and viewing setbacks as opportunities for growth can prevent the development of learned helplessness.
Hope these tips make sense to you! 