Ever felt like no matter what you do, nothing changes?
That’s the tricky part about depression and anxiety – they make you believe you’re stuck, even when you aren’t. I see it in my clinical practice and I certainly felt it when I was suffering with my depression.
I often refer to depression and anxiety as “The Great Deceivers” because when your mood is low, it’s easy to feel like you’re weaker than you really are. It’s like there’s no way out, even though the path forward may often be right in front of you.
One major concept in understanding this is Learned Helplessness, a term coined by Dr. Martin Seligman in the 1960s.
His research showed that when people (or even animals) face repeated failures or difficult situations they feel they can’t control, they eventually stop trying – even when they actually do have the power to change things.
This sense of helplessness is a key contributor to depression, making it hard for people to see their own strength and take steps toward recovery.
🔸 3 Ways to Overcome Learned Helplessness 🔸
✅ Challenge Negative Thoughts
Depression often fills our minds with lies like “I’ll never get better” or “Nothing I do matters.” One way to fight learned helplessness is to actively challenge these thoughts. Remind yourself that these feelings are temporary and not facts. Write down your negative thoughts and counter them with more balanced, realistic ones.
✅ Take Small Steps Toward Control
Start by making small, manageable changes in your life. Even tiny steps—like completing a task, exercising for 10 minutes, or reaching out to a friend—can help you regain a sense of control. Each small victory builds confidence and chips away at the helpless feeling.
✅ Seek Support
Whether through therapy, a support group, or talking to a trusted friend, opening up about your feelings can help you feel less isolated. Cognitive Behavioral Therapy (CBT) is particularly effective in addressing learned helplessness by helping you reframe negative thoughts and encouraging problem-solving.
“We don’t even know how strong we are until we are forced to bring that hidden strength forward.” -Isabel Allende
Depression and anxiety may deceive you into thinking you’re powerless, but you are stronger than you think. By challenging negative thoughts, taking small steps, and seeking support, you can break free from the grip of learned helplessness. I see it happen every day in my clinical practice.
There’s always a way out. You just have to find it – one step at a time.
✨ Please feel free to share this post to help spread awareness and support around mental health. You never know who might need this reminder today.✨
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Peter Zafirides, MD
Central Ohio Behavioral Medicine
PSYCHIATRY
COLUMBUS, OHIO
If you’re experiencing anxiety or depression do not take these symptoms lightly. The earlier you get help, the quicker you can find healing, because your symptoms truly can get better. Working with our psychiatrists is a proven path for dealing with such concerns. Contact us to talk about getting you the help you need and deserve.
