When Constant Self-imposed Obligations overwhelm Your Self-confidence
Six decades ago, researchers discovered that exposing dogs to inescapable electric shocks in one condition caused them to fail to avoid electric shocks in subsequent scenarios where escape was possible. This revelation gave birth to the infamous theory of learned helplessness, introduced by psychologists Dr. Martin Seligman and Dr. Steven Maier in 1967. While rooted in canine psychology, the theory holds unnerving implications for human behavior.
Modern applications of this theory remind us of a disconcerting truth: people who endure uncontrollable adversities can develop a pervasive feeling of powerlessness. This belief, inescapable in any situation, often leads to an inactivity-induced state known as passivity. Even as chances to change circumstances present themselves, people find themselves unwilling to make a move. Over time, this “why bother” mentality can evoke feelings of deep-seated melancholy or depression.
Learned helplessness is not exclusive to animals or overprotective parents, but it thrives in various social contexts, including work settings. Dr. Ron Ashkenas, a Harvard Business Review contributor, brought to light numerous instances in which leaders remain ensnared by self-imposed barriers. These leaders need to discern which limitations are unavoidable and which ones may be challenged. Identifying unnecessary regulations, legislations, approval processes, and routine meetings that employees unquestioningly accept can spark imaginations, leading to novel ways to surpass these barriers.
Research by Dr. Chi-Ah Chun and colleagues reveals that external coping mechanisms are commonly employed in Western cultures, where individualistic values are more prominent. Although relying solely on external changes might lead people to default to cynicism and despair when control over circumstances is beyond reach, turning inward for self-reflection and emotional release can offer enormous relief.
Pursuing learned helplessness in its myriad forms often compels us to behave with a false sense of necessity. One prominent arena to pay close attention to is the "Should Zone," a realm managed by our social selves. Dr. Martha Beck, in her book "Finding Your Own North Star," explains the social self's role in dictating who we need to be and what we must do to be accepted in social circles. Unsurprisingly, this avoidance-based, conforming, and imitative mindset often hinders authenticity and genuine personal growth.
To break free of the Should Zone's constraints, two insights can be particularly helpful. First, prioritize recovery by engaging in intrinsically motivated activities. High-duty tasks and emotionally draining situations cause fatigue and hinder recovery, but focusing on activities that ignite your passion can build resilience. Second, identify and tend to your own needs. Nonviolent Communication, devised by Dr. Neil Rosenberg, emphasizes the importance of learning to communicate in a manner that meets your universal needs. By doing so, you can create space for personal growth and expand the boundaries of learned helplessness.
For leaders and employees seeking more agency and autonomy within their routines, making tiny adjustments can make a significant difference. For instance, dedicating five fewer minutes to tasks you dislike may introduce a breather to connect with possibilities. Overcoming learned helplessness requires recognizing recurring patterns, challenging negative beliefs, and actively cultivating resilience through strategies such as problem-solving, setting achievable goals, and engaging in positive activities.
- In work settings, leaders who are trapped by self-imposed barriers can learn from the theory of learned helplessness and identify unnecessary limitations to overcome.
- The theory of learned helplessness suggests that people who endure uncontrollable adversities can develop a pervasive sense of powerlessness, leading to feelings of deep-seated melancholy or depression.
- External coping mechanisms, such as relying on others for help or changes in circumstances, can be employed in Western cultures, but turning inward for self-reflection and emotional release can provide significant relief from feelings of helplessness.
- Pursuing learned helplessness can often result in a false sense of necessity, particularly in the "Should Zone," which is governed by our social selves and dictates who we need to be to be accepted in social circles.
- Overcoming learned helplessness requires recognizing recurring patterns, challenging negative beliefs, and actively cultivating resilience through strategies such as problem-solving, setting achievable goals, and engaging in positive activities.
- Dr. Neil Rosenberg's theory of Nonviolent Communication emphasizes the importance of learning to communicate in a manner that meets our universal needs, helping us create space for personal growth and expand the boundaries of learned helplessness.
- Leaders and employees seeking more agency and autonomy in their roles can make small adjustments, such as dedicating fewer minutes to tasks they dislike, and engaging in activities that ignite their passion to build resilience and break free from the constraints of learned helplessness.
