Category Archives: Advice

If Helplessness is Learned, Success Can Also be Learned

What is learned helplessness?

Sometimes, we set low expectations or do not try to seize new opportunities because we do not want to be faced with disappointment. While there may be reasons for such behavior, it can really limit the scope of experiences we allow ourselves to have.

When people experience failure repeatedly, they often tend to give up without trying, even if they have the ability to succeed. This is called “learned helplessness.” Learned helplessness is a phenomenon coined by Martin Seligman and Steven Maier while studying avoidance learning and formation of fear conditioning.

In 1967, at the University of Pennsylvania, Seligman and Maier separated 24 dogs into three groups. The dogs were put into harnesses and received electric shocks. In group 1 (escape group), dogs could end the electric shocks by pressing a lever with their noses. In group 2 (no-escape group/experiment group):, they did not have a lever and could not avoid the electric shocks. In group 3 (no harness control group), dogs did not receive any electric shock.

After spending 24 hours in harnesses, the dogs were placed in a different box in which they could avoid the electrical shocks by jumping over a low barrier to the other side.  Here’s what happened: Dogs in group 1 and 3 avoided electric shocks by jumping over the barrier, but dogs in group 2  — the group that had no choice to avoid the shocks — crouched in the corner and received all shock. That is, the dogs in group 2 exhibited learned helplessness. Seligman found that after repeated failures of avoiding electric shocks, the dogs in group 2 learned that their behavior didn’t impact the electric shocks and the shocks were uncontrollable. Thus, the dogs gave up trying to avoid the electric shocks altogether.

Learned helplessness can be easily observed in our everyday lives. For example, if one studies hard for math exams but consistently does not earn good grades, that person may stop investing time in studying math. Or, if a person is unable to find a job even after applying and interviewing many times, they can eventually give up and discontinue their job search. Learned helplessness can be seen in politics as well. People are able to cast votes in elections but if they feel that there is no change, some will give up and stop voting. The thought, “Even if I vote, nothing changes,” becomes inscribed in their minds.

When we cannot control our external environment, we can fall into helplessness and stop trying to improve our situation.

What are the signs of learned helplessness?

Learned helplessness has three core characteristics:

  • When a person faces failure of learning, he or she shows the tendency to give up.
  • A person avoids one’s responsibility as the cause of failure.
  • When one’s responsibility is recognized, there is tendency to attribute the cause of failure to one’s lack of ability rather than lack of effort.

If one attributes the cause of negative events to one’s fault (internal attribution), one considers oneself more negatively than in the case of attributing the cause to environment or other people (external attribution).

The experience of repeated failure causes emotional, motivational, and cognitive harm. The resulting combination of signs include lack of confidence, depression or negative perception, lack of control, lack of persistence, and lack of responsibility. If such signs are neglected without proper treatment for an extended period of time, they could turn into disorders that threaten one’s social psychological well-being.

How can we overcome learned helplessness?

To overcome learned helplessness, we should increase the number of successful experiences by setting achievable goals.  For example, if the goal is to learn a foreign language, set an attainable goal such as memorizing 10 vocabulary words in that language. Once this goal has been achieved, it will create a positive memory of success. These continued positive experiences will gradually build confidence. Later, you can set goals with a higher level of difficulty and gradually push away negative memories of failure. These small achievements can help reduce the effects of learned helplessness.

Another technique to overcome learned helplessness is to grow “failure resistance.” That is, the ability to overcome failure and maintain a positive outlook.  To effectively grow failure resistance and escape from situations of helplessness, people can encourage themselves to think positively and reframe negative thoughts. For example, think about a failure as an obstacle to overcome in order to reach an ultimate success. This reframe helps to put negative experiences into perspective and will keep you from spiraling into helplessness.

If we do not give up, even in moments of pain and despair, a whole new world can open up for us. For example, persistence can help us land a new job that can lead to new, interesting paths — or lead us to friendships with people who initially did not seem to fit in our lives. These are completely unexpected experiences. But if we do not try, the opportunity for a variety of experiences will be drastically reduced.

If helplessness has been learned, success can also be learned.

 

Hanna Park received her Bachelor’s degree in Psychology at Columbia University and Master’s degree in Cognitive Studies in Education at Teachers College, Columbia University. She currently works as a journalist for the Korean Psychological Association.

International Students and the Internship Process

International_Flags_GlobePsychology graduate students face unique struggles compared to graduate students in other fields, as we are expected to be self-reflective, engage in self-care, and also examine our ability to work with others while making sure that we dedicate most of our time to work. The balance often becomes a very tricky process to negotiate. International students in graduate psychology programs experience additional barriers in comparison to their domestic counterparts, as they have to navigate local and national policies, immigration requirements, paperwork, and experiences of discrimination, on top of academic requirements. Further, it is not unusual for international students to feel isolated, especially in smaller programs where the international student community is scarce. In addition to cultural adjustment and a possible language barrier, international students also have to plan a timeline carefully to ensure they are up to date on immigration documentation. One of the most stressful experiences for international students in clinical, counseling, and school psychology programs is applying for the clinical internship. International students face unique challenges in this process, including a reduced number of sites that accept individuals without US citizenship or permanent residency.

The following video focuses specifically on the internship application process for international students, and provides insights and advice from international students who have successfully navigated this process. APAGS and APAGS-CARED have developed this short video to help international students feel more comfortable applying to their doctoral internship.

Some international students that have been through this process have provided the following advice:

• Ensure that there is enough time to plan for documentation of legal status
• Be resilient
• Be persistent
• Find mentorship from other international students
• Develop a close relationship with DCTs (Directors of Clinical Training)

Please check out the video below of interviews with international students who successfully matched on internship. The video was developed through a collaboration of APAGS and APAGS-CARED, and was edited by Nathanael Castro.

Research can be fun, I promise: A guide to getting undergraduates involved in research

We all remember how overwhelming our first few years of our undergraduate studies were. Psychology may have been our major, but there was so much information being presented in introductory courses, it was hard to know exactly what that word really meant. What did psychologists actually do all day? I know when I was a sophomore, I still thought that all psychologists were basically Clarice Starling in The Silence of the Lambs– sneaking into storage units late at night to explore a killer’s wares, examining dead bodies for clues to how they reached their demise, having intimate and revealing conversations with a serial killer through 4-inch Plexiglas. Such action-oriented images defined psychology for me. It pushed any ideas of sitting behind a desk, performing scientific experiments and analyzing data, to the very back of my mind.

Luckily, I had a bunch of very patient, but very direct, mentors who introduced me to the value of research. And I am not talking about just the “oh, now I have another line to put on my CV” sort of value. We all can remember the first time we found a significant effect size with data we had personally collected and pored over every detail of. There comes a shining moment when you realize that you have added something to the field of psychology! My mentors taught me that all the hand-wringing that came before that moment was worth it, and soon “researcher” became a part of my definition of a psychologist.

Now, I am on the other side, working as the graduate assistant for an undergraduate research program. Graduate students have a unique connection with undergraduates in our department – although, like faculty, we are older and more experienced, it is often easier for the undergraduates to connect with us. We are also still in the weeds of academia, often closer in age, and spend a lot of time focused in on the same areas. So for the undergraduates in our lab, in the classes we teach, or just at department events, we can become a major mentoring voice. In essence, we have a choice – we can simply go about our expected duties, or we can push ourselves a little farther. We can reach out to undergraduate students to introduce them to the world of psychological science.

Of course, that isn’t always easy. Undergraduates face a lot of obstacles in regards to research, and no, it isn’t just the obstacle of eating so much ramen that they cannot get into the lab. Undergrads often avoid research because:

  1. “Research” does not fit into their schema of “psychologist”.

Teaching these students, who may think of psychology a solely consisting of clinical work (or, in my case, forensic clinical work) how research can fit into the picture is invaluable. Speak to your undergrads about your work, and connect it directly to clinical experience. Bring current research into the classroom. Discuss with students your own experiences of doing both hands on work with clients and future-oriented work with science. Eventually, the connection will click.

2. They think that they do not know enough and will make too many mistakes

Undergraduate students (and graduate students as well, honestly) may become stuck in the paradoxical loop that they do not want to attempt anything new for fear that they will not do it perfectly the first time, or that they will disappoint their superiors. As a student who has certainly made mistakes yourself (likely in the recent past!), you can be the one to break that infinite circle of passivity. Talk about your own mistakes, even if you are not directly prompted. Use them as teaching moments for that specific task, but also as a general teaching moment that no one is ever perfect. Mistakes often lead to the most valuable teaching experiences. And as for not knowing enough, remind them –  research is for exactly that purpose, when we don’t know enough, we seek out the answer. You are learning as you go along, and this field is all about jumping in and get your hands dirty. The earlier you do it, the more you will learn.

3. It is an ambiguous concept.

Lots of what we learn in undergraduate psychology is concrete; problems are described and solutions presented. In research, you have to identify the problems, or areas of uncertainty, and hypothesize solutions. Simply coming up with these two things – a research problem and a hypothesis – can be arduous enough. And it becomes even more difficult when we realize that even the most well-thought out hypotheses do not always work out.

Encourage undergraduates to draw on what they already know, and then to take a risk. Research requires taking a dip into the unknown, which is inherently risky because it is uncharted territory. Being walked through the less-defined steps for the first time can prove to be a very helpful experience. Ask undergrads to act as research assistants for your projects, and have them do more than just data collecting. Introduce them to how you came up with the research question, the IRB approval process, show them the write-up. If possible, invite them to come to conferences with you so that they can get a taste of it (and get some free vendor pens). Be the guide for the first leg of this uncharted journey, but then step back once the journey has begun. The students will realize that their risk can reap reward.

4. They do not know how to ask for guidance

Often, even if an undergraduate student is ready to integrate research into their life and jump into a pool of potential mistakes and ambiguity, they may not know how to ask for help. As graduate students, you can be an enormously helpful resource. Be inviting to undergraduates that want to come to your labs. Encourage undergraduates in your classes to speak with you after class if they are interested in research, and be willing (or knowledgeable about other labs where you can refer them) to refer them based on their topic of interest.

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Today’s undergraduates will be our future lab partners, classmates, and eventual colleagues. It is important that we begin to build their foundation of science from the very beginning – science is an integral part of moving psychology from the past into the present, to make treatments more effective, and to make lives better. After all, Clarice Starling may have had all of the action sequences, but she may have never solved the case of Buffalo Bill without the scientists identifying the moth.

Editor’s Note: Fallon Kane is a clinical psychology doctoral candidate at the Derner School of Psychology. Her research focuses on personality pathology and interpersonal relationships, and personality change with age. 

 

How college students can tackle common psychological problems

ThinkingCompleting a college degree can be a hard ball game and not everyone can hit it out of the park. I think we all can agree that college life often brings up tough challenges that can break even the strongest of students if they are not able to handle them well.

Besides academic pressure, students often have to juggle various other psychological pressures such as unfavorable family conditions, infatuations, peer pressure, insecurities, bullying, health issues, etc., that can make it even harder to cope.

All of this can affect one’s psychological well being and can contribute to a lack of focus and potentially losing sight of ultimate life goals.

 Common problems

Around 43.7 million American adults were diagnosed with mental health conditions in 2016. Fear, stress, loneliness, sleep deprivation, anxiety, depression, emotional troubles, self-loathing, addiction, sexual tension, etc. are some common psychological problems among students.   

While severe cases of depression and anxiety topped the list, a significant section of young adults also suffered from illicit drug abuse and alcohol abuse. In some cases, conditions were severe enough that patients showed suicidal tendencies.

What to do?

It’s typically easier to treat psychological conditions at an early age, between 16 – 24 years old. After some online research, I have summarized a three-step plan to help deal with and conquer mental health issues while pursuing your degree:  Admission, Analysis, and Consultation.

The Plan:

  1. Admission

A good first step to addressing psychological problems is admitting that you have a problem and determining that you are willing to face it head on. It certainly takes some amount of bravery to admit that something’s wrong with yourself. Remember, you’re not alone.  As I stated above, there are 43.7 million adults that also have some type of mental health condition. There is no shame or weakness in admitting that you have a problem.  It is easier to treat and improve your mental health condition if you report signs as early as you see them.

What to look for?

According to Mental Health America, there are several warning signs and symptoms:

  • Confused thinking
  • Prolonged depression (sadness or irritability)
  • Feelings of extreme highs and lows
  • Excessive fears, worries and anxieties
  • Social withdrawal
  • Dramatic changes in eating or sleeping habits
  • Strong feelings of anger
  • Strange thoughts (delusions)
  • Seeing or hearing things that aren’t there (hallucinations)
  • Growing inability to cope with daily problems and activities
  • Suicidal thoughts
  • Numerous unexplained physical ailments
  • Substance use

2. Analysis: Studying the Connection and Consequences

Most psychological problems are connected to another or lead to another, or they may be a result of one another. For example, loneliness can cause fear, and fear can cause stress and anxiety. Emotional tension can lead to sexual trouble, which in turn can result in addiction and sleep deprivation, etc.

Taking a look at these connections not only helps to identify the problem but can help you identify a pattern, which can prevent an minor illness from branching into more serious consequences like self-injury, drug addiction, depression, bipolar disorder, or in worse cases, causing harm to yourself or others.

To prevent such consequences, you need to understand your problem and know what led to this condition. If you want to read up, there’s enough research on mental health and psychological disorders and papers that you can find on the internet. Be informed.

3.  Consultation

It sounds very obvious but yes, consulting a professional or speaking to a student counselor can be a tremendous help. If you don’t know where to start, try going to the campus counseling center or look for a student support group on your campus. The university health clinic can also refer you to a mental health professional. If you prefer to find someone off campus, do an online search for “mental health professional” in your city or town.

A recent survey by Association for University and College Counseling Center Directors (AUCCCD) revealed that 72% of students surveyed have felt positive results after consultation. Sharing your problem with a professional will help you get proper guidance, medication, and rehabilitation that’s suited to your condition.

Final words

Recovering from psychological turmoil is a hard battle but it is important to persevere. Remember, you are not alone. It may be difficult to pull yourself out of a depression or overcome anxiety without obtaining professional assistance. Talk to someone that can  help you.

Try to avoid temporary fixes like self-medicating and don’t ignore your symptoms. It takes strength to identify that you have a problem and seek help. Love yourself enough to make sure that you are in the best mental state possible, and do whatever it takes to maintain that healthy mentality. Remember, you want to live your best life. Stay safe, stay fit and don’t be afraid to ask for help!

Author:

Ethan Miller is a private ESL tutor and apart from his passion for teaching, he loves to write. When he is not teaching or writing his book, Ethan loves to blog and is a huge fan of educational technology. Follow Ethan on Twitter, and his blog.

Gender & Sexual Diversity: Why ALL Social Scientists Should be Conducting Inclusive Research

Written by:  J. Stewart, North Carolina State University, member of the APAGS Committee on Sexual Orientation and Gender Diversity

lgbtq-2495947_1920Did you know that the current administration recently eliminated a proposal to include questions about sexual orientation and gender identity in the 2020 U.S. census survey? You may or may not realize that doing so poses potentially serious threats to the rights of many Americans through this powerful form of erasure. Without this data, we will continue to have only rough estimates of the number of LGBTQ+ people living in the U.S.

As stigma surrounding sexual minority identities has lessened over the last few decades, many psychologists and social scientists across specialties are increasingly encountering lesbian, gay, bisexual, transgender, and queer (LGBTQ) participants in research conducted in general populations. As researchers who strive to maintain a certain neutrality when collecting and interpreting data, the degree to which we can actively further an equal rights agenda in conducting the research is limited. However, through the small, yet impactful act of prioritizing inclusivity in research practices, social scientists can help to challenge systems of oppression while simultaneously maintaining the integrity of the science.

By merely (yet accurately) recognizing the diversity that exists with regard to people’s sexualities, we can both affirm the identities of people of those experiences and signal to all participants that such experiences are present and valid. This can be accomplished, for example, through the use of inclusive language in surveys and offering more options than just the typical “male/female” and “straight/gay/lesbian” for possible answers to demographic questions. When phrasing questions in binary terms or restricting demographic responses, researchers may inadvertently oppress gender and sexual minority individuals by reinforcing binary conceptions of gender and imposing limited characterizations of sexual orientation.

Dismantling these systems calls for a paradigm shift within every social sphere—including scientific research. Consider the ways in which social science informs public policy. If we do not produce research that reflects the diversity that we know exists in our society, the public institutions that draw upon that research will continue to marginalize that diversity. Given the historical role science has played in oppression, we have an ethical imperative to do better.

Here are ten things that you can do to integrate inclusive research practices into your next study:

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