The shift from doing what you have always done to doing something new to help yourself is a common struggle. As a psychologist and a person, I have witnessed this struggle in others and myself almost daily. When the struggle is perceived as too big or too difficult to overcome, the individual might feel helpless.
Learned Helplessness
In Psychology, there is a concept called learned helplessness. There was a series of experiments with dogs (these experiments would not pass the current ethical standards, but they were conducted in the 1960s), Overmier and Seligman (1967) found that many of the dogs that were exposed to unescapable shock in one situation resigned to the shock in a different situation where escape was possible. In simple terms when the experimenters changed the condition to introduce the dogs to escapable shock, they found that these dogs just laid down whimpering; the dogs had simply given up. They named this discovery learned helplessness. Seligman observed that if dogs could learn such pattern of response, then human beings must be vulnerable to such behaviour and thinking too.
Martin Seligman was curious about learned helplessness; he went on to study this effect in humans. He later found that there were a group of humans (and some dogs in the previous experiment) who persisted to find a way to remove the unwanted stimulus. These were the ones who did not show signs of helplessness. So, what was it about these people who kept trying and eventually succeeded? The answer to this question is optimism.
Optimism
Optimism is not just seeing the bright side of things although that is a part of it. Surprisingly optimism is an exaggeration of personal power, the belief that you have more power and control than you actually do, and from such belief comes the motivation to change or improve your circumstances (Seligman, 2011). Optimism is turning challenges into opportunities, setbacks into lessons, and adversity into possibility.
At this point you might wonder “that sounds pretty amazing, but how do I become optimistic”.
Learned Optimism
There is a book that I love and often recommend to others on the topic of optimism. The book is titled Learned optimism: How to change your mind and your life by Martin Seligman. The main concept in this book is rooted in the idea that individuals can learn to view setbacks and challenges in a way that encourages resilience and perseverance, rather than feeling helpless or defeated (Seligman, 1990). The idea is appealing because it implies that optimism is a skill that can be learned. It is the antidote to learned helplessness.
Dr. Martin Seligman, often referred to as the father of Positive Psychology has focused on understanding the positive aspects of human experience, such as happiness, resilience, and well-being. He spearheaded the development of Positive Psychology, a movement that seeks to explore how individuals and communities can thrive, emphasizing strengths, virtues, and the factors that contribute to a fulfilling life (Seligman & Csikszentmihalyi, 2000). His work has led to the development of the concept of learned optimism, a process by which people including the pessimists of the world can learn to develop a more positive, hopeful outlook on life.
At the core of learned optimism lies the ability to recognize and challenge self-defeating thoughts, and replacing them with more constructive, optimistic alternatives. You might have heard of the same principles used in Cognitive Behavioural Therapy, developed by Dr. Aaron Beck in the 1960s and 1970s and find this concept somewhat familiar. Seligman’s work on learned optimism has been influenced by Aaron Beck and his cognitive behavioural therapy, as well as Dr. Albert Ellis and his Rational Emotive Behaviour Therapy (REBT), in promoting the idea that people can train themselves to be more optimistic and resilient, thereby improving their quality of life and ability to cope with challenges (Seligman, 1991).
Summary
If your goal is to get better and improve your quality of life, reading Learned Optimism may be useful. Similarly, talking to a psychologist could also be helpful.
If you are experiencing difficulty with your quality of life. If you are feeling overwhelmed, stressed, or anxious rather than optimistic. You don’t have to face these challenges alone. At the Centre for Clinical Psychology in Melbourne, our psychologists can help you develop the skills and strategies you need to manage your emotions, improve your mental health and increase your optimism. Call us on 03 9077 0122 to book your appointment today.
References
Maier, S. F., & Seligman, M. E. (1976). Learned helplessness: theory and evidence. Journal of experimental psychology: general, 105(1), 3.
Overmier, J. B., & Seligman, M. E. (1967). Effects of inescapable shock upon subsequent escape and avoidance responding. Journal of comparative and physiological psychology, 63(1), 28.
Seligman, M. E. (1990). Learned optimism: How to change your mind and your life. Vintage.
Seligman, M. E., & Csikszentmihalyi, M. (2000). Positive psychology: An introduction (Vol. 55, No. 1, p. 5). American Psychological Association.
