Overcoming symptoms of learned helplessness and depression

Life is often described as a roller-coaster ride, filled by both moments of happiness and periods of emptiness. At times, we may find ourselves feeling stuck and helpless during transition phase of life and challenging situations, where we may feel helpless. Helplessness is a psychological state in which we feel unable to control or influence real life situation. It can be a temporary state on mind and may not necessarily involve past memory or learning. In this state individual may sense fear of despair or left alone and believe “one has no power or strength to change their circumstances.”

On the other hand, learned helplessness is a psychological state, represents state “where an individual learns to feel helpless after repeatedly experiencing situations in which they have no control or influence over the outcomes.” Learned helplessness results from repeated experiences that have taught the individual to believe they are helpless, even when they may have the ability to change the situation. This can leads to experiencing sense of powerlessness, lack of motivation, and difficulties in problem-solving abilities; reduce resilience, decreased self-esteem, and an increased vulnerability to mental health problems such as depression. This can significantly impact our mental and well-being.

Its relation with Depression

Learned helplessness and depression are closely related. Individuals who experience learned helplessness often exhibit symptoms of depression, such as

• persistent sadness
• loss of interest
• low energy levels
• low self-esteem
• diminished interest in activities
• changes in appetite and sleep patterns,
• difficulty concentrating
• Sense of hopelessness.

Individual’s perception of being helpless can become deeply ingrained and contribute to a negative cycle of thoughts, emotions, behaviour and further leads to depressive symptoms. Understanding learned helplessness is crucial in reducing the risk of developing depression.

How psychologist can help?

With the help of psychotherapy, individuals can embark on a transformative journey towards regaining control over their lives again. A psychologist and psychotherapy can help in many ways.

1. Providing a supportive environment

Psychotherapy provides “confidential” safe place for an individual to express their thoughts, emotions, and experiences without judgment. This environment develops trust and a sense of security, enabling individuals to explore and address the root causes of their learned helplessness and depression.

2. Helps in Identifying negative thought patterns

Psychotherapy helps individual to recognize negative and self-defeating thoughts that contribute to learned helplessness and depression. By becoming identification and aware of these patterns, individuals can develop themselves with more positive and empowering beliefs.

3. Helps in developing coping strategies

Psychotherapy equips individuals with effective coping strategies and practical tools to manage and overcome symptoms of learned helplessness and depression. These strategies may include stress management techniques, relaxation exercises, problem-solving skills, and assertiveness training, among others. 

4. Helps in promoting self-reflection and self-awareness

Psychotherapy encourages individuals to explore their emotions, past experiences, and underlying factors contributing to their symptoms of learned helplessness and depression. This process of self-reflection and self-awareness helps individuals gain insight into themselves, their behaviors, and their thought patterns, enabling them to develop healthier ways of thinking and behaving. 

5. Helps in enhancing resilience and self-esteem

By addressing learned helplessness, psychotherapy helps individuals develop resilience and improve their self-esteem. Therapy sessions often focus on empowering individuals, helping them recognize their strengths, build self-confidence, and develop a positive outlook on life. 

6. Providing emotional support and guidance

Psychotherapy offers individuals a compassionate and understanding therapist who can provide emotional support and guidance throughout their journey of overcoming learned helplessness and associated symptoms. This support can be invaluable in challenging times and can provide individuals with the motivation and encouragement to continue their progress. 

Above are few ways in which psychotherapy can help individuals overcome symptoms of learned helplessness and depression. The evidence based specific techniques and approaches use may vary depending on the individuals need. kindly consult your mental health professional. Talk to your psychologist.

Your life is precious, take care of yourself and family. You are not alone. We are standing by you.

Say yes to life.

Welcome to life.

Live Again

L@A