Most people with PTSD must confront the hopeless thoughts, painful emotions, and intolerable sensations of depressive symptoms. Cognitive behavioral therapy suggests that there is a triad of negative thinking associated with depression. This triad consists of a negative view of the self, a negative view of the world, and a negative view of the future. For instance, you might say, “I am a failure, bad things always happen to me, and nothing is ever going to change.” These beliefs are derived from learned helplessness and shame. Dissociation is common when you feel helpless. Freeing yourself from the trap of depressive symptoms requires gentleness, acceptance, and persistence.
Learned helplessness, introduced by Dr. Martin Seligman, is a concept used to describe people who feel and behave in a helpless manner when they have no control over a threatening situation. This concept was initially inspired by studies on animals repeatedly exposed to unavoidable shocks, eventually making no attempt to escape, even when given an opportunity.
Pessimism and the 3 P's
Pessimism is a fundamental component of learned helplessness. It refers to a sense of helplessness that develops when individuals believe that their actions will not improve their circumstances. Dr. Seligman identified the 3 P's of pessimism: Personalizing, Pervasiveness, and Permanence. Personalizing refers to blaming oneself for everything, while Pervasiveness implies believing that one is a failure in all aspects of life. Permanence indicates the belief that this sense of despair is permanent and unchangeable.
Learned Optimism as a Solution
To address the negative effects of learned helplessness and pessimism, Dr. Seligman proposed a concept called "learned optimism." This process involves consciously challenging negative self-talk and replacing inaccurate thoughts with positive beliefs. The goal of learned optimism is to develop a more optimistic and resilient mindset that empowers individuals to take control of their lives and create positive change.
Practical Application
Reflecting on one's cognitive triad of depression and the 3 P's of pessimism is an essential step in overcoming learned helplessness. By identifying core beliefs that hold you back and imagining the possibilities if you were to let go of these beliefs, you can begin to cultivate a more positive and optimistic outlook on life. Practicing learned optimism can help you develop a stronger sense of self-worth and empower you to make positive changes in your life.
Can you relate to the cognitive triad of depression and the 3 P’s of pessimism? What core beliefs tend to hold you back? If you were to let go of these beliefs, what do you imagine your life might look like? What would you like to be able to tell yourself now?
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