Learned helplessness is a phenomenon that was first studied in the 1960s by psychologist Martin Seligman. He discovered that when people experience repeated negative events over which they believe they have no control, they may develop a sense of helplessness and give up trying to avoid further negative events. This can lead to a cycle of suffering and powerlessness.

In the context of Buddhist philosophy, learned helplessness can be understood through the Twelve Nidanas of dependent origination. This model describes the cycle of conditioned existence and suffering that arises from ignorance and karma. In the example of learned helplessness, the Twelve Nidanas illustrate how a lack of understanding of our agency can lead to a cycle of disempowerment and suffering.

The Twelve Nidanas are as follows

1. Ignorance (avijja) The person lacks understanding of their own agency and power to change their circumstances, leading to a sense of powerlessness.

2. Mental formations (sankhara) Due to this ignorance, the person develops a belief that they are powerless to change their situation and that further effort is futile.

3. Consciousness (viññana) The persons consciousness becomes conditioned by this belief in learned helplessness, shaping their perceptions and actions.

4. Name and form (nama-rupa) The persons mind and body manifest in a way that reinforces learned helplessness, such as low energy levels or aversion to taking action.

5. The six sense bases (salayatana) The persons sense organs interact with their environment, reinforcing their perception of helplessness.

6. Contact (phassa) The persons sense organs encounter situations that reinforce their belief in helplessness, such as a series of failures or rejections without apparent recourse.

7. Feeling (vedana) The person experiences a sense of helplessness, powerlessness, and hopelessness as a result of the contact with their environment.

8. Craving (tanha) The person develops a desire to retreat from or avoid situations that trigger their learned helplessness.

9. Clinging (upadana) The persons attachment to their learned helplessness intensifies, leading to a cycle of avoidance behaviors that further reinforce the sense of powerlessness.

10. Becoming (bhava) This clinging to learned helplessness reinforces the persons habitual patterns and karmic tendencies, perpetuating the cycle of helplessness.

11. Birth (jati) The persons learned helplessness manifests in the form of a lack of effort, initiative, or assertiveness.

12. Old age and death (jara-marana) Unaddressed learned helplessness can lead to further instances of suffering and missed opportunities, leading to future instances of powerlessness that perpetuate the cycle of suffering.


Breaking the cycle of learned helplessness requires self-awareness and intentional effort. At each point in the cycle, there are opportunities to challenge negative patterns of thought and behavior. For example

1. Ignorance (avijja) By recognizing the possibility of making changes and learning new skills, one can begin to break free from the cycle of learned helplessness.

2. Mental formations (sankhara) By consciously choosing to interpret situations in a more positive light and reframing negative self-talk, one can begin to shift their habitual patterns of thought.

3. Consciousness (viññana) By practicing mindfulness meditation, one can begin to observe the workings of their consciousness and gain insight into how thoughts and beliefs shape their experience.

4. Name and form (nama-rupa) By engaging in physical exercise or activities that bring a sense of mastery (such as creative projects), one can cultivate a sense of efficacy and agency in the world.

5. The six sense bases (salayatana) By seeking out experiences that challenge ones sense of powerlessness and limitations, such as by learning new skills or engaging in activities outside of ones comfort zone, one can begin to break free from the cycle of learned helplessness.

6. Contact (phassa) By cultivating awareness of the triggers that lead to feelings of helplessness, one can begin to develop strategies to mitigate the impact of these triggers.

7. Feeling (vedana) By practicing self-compassion and self-care, one can begin to break free from the negative feelings that reinforce learned helplessness.

8. Craving (tanha) By developing a willingness to face and tolerate uncomfortable emotions, one can develop greater resilience and avoid the avoidance behaviors that characterize learned helplessness.

9. Clinging (upadana) By recognizing the ways in which learned helplessness has become a habitual response and consciously choosing to engage in different behaviors, one can begin to break free from the cycle.

10. Becoming (bhava) By cultivating positive habits and patterns of thought, one can create new karmic tendencies that reinforce feelings of empowerment and agency.

11. Birth (jati) By taking action and asserting oneself in the world, one can break free from the habits of learned helplessness and manifest greater potential.

12. Old age and death (jara-marana) By continuing to practice self-awareness and self-care, one can avoid falling back into the cycle of learned helplessness and experience ongoing growth and development.