This paper examines helplessness as a psychological and emotional phenomenon, distinguishing between actual helplessness and learned helplessness, and exploring how each manifests in human behavior. Drawing on research into bereavement, phobias, anhedonia, and cancer survivorship, the paper surveys a range of coping mechanisms — including extrinsic and intrinsic motivation, fighting spirit, active problem-focused coping, and social support. It evaluates meta-analyses on whether psychological coping influences cancer survival and remission, noting the methodological challenges of measuring subjective states. The paper concludes with practical steps for overcoming helplessness, emphasizing positive outlook, social connection, and self-renewal.
The paper demonstrates effective use of a literature-based analytical structure: it synthesizes multiple empirical studies (including meta-analyses) to evaluate competing claims about psychological coping, while consistently flagging problems such as small sample sizes and the difficulty of measuring subjective constructs like "fighting spirit." This balance between reporting findings and critiquing methodology is a core graduate-level skill.
The paper opens with a broad definition and social context for helplessness, then narrows to a psychological taxonomy (actual vs. learned). It expands outward to related conditions (phobias, anhedonia, grief) before pivoting to applied coping research — particularly in oncology. The research review occupies the central bulk of the paper, followed by a brief practical conclusion listing actionable coping steps. The bibliography reflects a mix of clinical and psychological journals consistent with a health psychology focus.
Helplessness is defined in the dictionary as "powerlessness revealed by an inability to act." Alternative definitions include "a feeling of being unable to manage" and "the state of needing help from something." Helplessness is part and parcel of human existence. Given the natural order of life's processes, helplessness is a reaction to traumatic events in our own lives — mental, emotional, and physical anguish alike. In addition, helplessness can also be caused by sensitivity to the sufferings of others. After the events of September 11, 2001, most Americans felt helpless. This helplessness arose from the recognition of the fragility of life, as well as the inability to seek immediate redress for a grievous loss felt even by those far removed from the events.
In most cases, however, helplessness comes from events associated with oneself and those very near. Illness is a prime example, and this is particularly stark in cases of suffering from incurable diseases like cancer and AIDS. The feeling of helplessness has been implicated as a hindrance to cure and remission. The antidote to helplessness is coping. In a study of several Norwegian women whose husbands had recently died, it was found that problem-focused coping, the individual's health, and levels of anxiety and depression were strongly correlated (Lindstrom, 1997). The author averred that these three factors sat at the vertices of a triangle. This essay examines aspects of helplessness and coping as shown by the current literature.
Helplessness is generally characterized by the sense that a person has lost control of his or her life and is merely dependent upon fate. This loss of personal power is particularly strong. A person thus debilitated cannot make plans or set well-defined goals. Depression becomes commonplace, as does the absence of self-reliance. Such a person generally holds a negative outlook on life, never meets challenges head on, and is typically passive when confronted. A helpless person perceives that the surrounding environment and other people have greater control over outcomes. Such a person sees few reasons to live and experiences a definitive lack of self-fulfillment and self-actualization.
In understanding helplessness, one must be able to differentiate between actual helplessness and learned helplessness. Actual helplessness is the feeling that there is no recourse whatsoever. The clearest example is a person who must jump from a burning ship into frigid waters — no matter what choice is made, death is nearly inevitable. Even within actual helplessness, the acuity of the feeling will vary between individuals based on age and culture. A distinction should therefore be made between actual helplessness and a mere feeling of helplessness; the former is objective, while the latter is largely subjective.
The perception of helplessness cannot be pinpointed as a specific disorder. It is often a combination of factors, some of which may be emotional disorders like depression. Culture (suicide is considered honorable in certain societies), physical illness, and a complacent attitude can all contribute. Sometimes, perceived helplessness crosses into the realm of learned helplessness. This concept was made famous through Ivan Petrovich Pavlov's experiments with dogs (Seligman, 2000). Dogs were placed in a shuttle box whose floor delivered a harmless electric shock, and they were restrained to prevent escape. A bell tone accompanied each shock. After this learning phase, when a dog was placed in a situation where escape was possible, it did not respond to the bell signaling the oncoming shock. Even when shocked, the dog made no attempt to escape. By contrast, a dog with no prior conditioning immediately jumped over the partition when shocked.
Very often with learned helplessness, the appearance of being helpless is used as an excuse for not taking charge of oneself. The person often uses helplessness to manipulate others into providing for them. Evoking sympathy by presenting a sense of incompetence — or feigning a fear of succeeding — is characteristic of learned helplessness. In this way, learned helplessness frequently serves as a mask for a failure to take responsibility.
Knowing that there is a psychological component to helplessness, one must also consider phobias, which are irrational fears. In a sense, phobias go hand in hand with helplessness. Agoraphobics, for example, fear placing themselves in positions where they might be judged. Simple phobias are those in which the source of fear can be readily identified — they are called "simple" not because the feeling of helplessness is less acute, but because the source of the fear is easily named.
Helplessness can also be tied to a condition called anhedonia (Parker, Snowdon, & Parker, 2003), which is not, per se, a mental disorder, but is often associated with schizophrenia and depression. The hallmark symptoms of anhedonia involve what is referred to as "loss of pleasure." Feelings of helplessness are additionally tied to the stages of grief: denial, anger, guilt, depression, reactions, and reconciliation.
The stages of grief naturally map onto the steps involved in coping with helplessness. A psychiatrist might advise that coping include maintaining a regular schedule while avoiding unrealistic expectations. Coping mechanisms also include free expression of emotions. One must ensure that physical necessities such as rest and proper nutrition are not neglected. Seeking a doctor's help is advisable, as is participating in activities that place one in social situations. Coping with helplessness also involves making changes that will enhance self-confidence.
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