Value-strengths: your antidote to feeling helpless

After a series of experiments in the 1960s (outlined in the video below), father of positive psychology, Dr Martin Seligman discovered that humans and animals are capable of learning to be helpless.

To paraphrase, learned helplessness is not trying to get out of a negative situation because the past has taught you that you are helpless against some external force. Essentially, it is the ultimate state of disempowerment.

There are 3 main factors which contribute to learned helplessness:

• Internal – a belief attributed to the individual, rather than the situation
• Stable – a belief that becomes entrenched in an individual’s identity over time
• Global – a belief that appears to apply to many situations

So when an individual believes they’re defective in some way, that this is unlikely to change, and that their defectiveness applies to many areas of life, they are more likely to become apathetic.

But Seligman is not known as the father of positive psychology for nothing. His research demonstrates that, among other things, tapping into one’s values – and framing them as character strengths – can increase resilience and engagement.

Taking stock of our values is particularly helpful during times of uncertainty or difficulty, because it affords us the chance to identify which actions will resonate with us the most, and therefore bring the most contentment.

I have taken the Values in Action (VIA) Survey of Character Strengths 4 times (see table below). I’ve found this invaluable for crystalising what is important to me (helpful for decision and boundary making) and leaning into what I do well (helpful for self-actualisation). I’ve also been amazed that my value-strengths are relatively stable over time (helpful for combating those enduring negative self-beliefs).

	2012	2014	2016	2024
Top strength	Curiosity and interest in the world	Creativity, ingenuity, and originality	Capacity to love and be loved	Curiosity and interest in the world
Second strength	Capacity to love and be loved	Curiosity and interest in the world	Love of learning	Capacity to love and be loved
Third strength	Judgment, critical thinking, and open-mindedness	Judgment, critical thinking, and open-mindedness	Creativity, ingenuity, and originality	Love of learning
Fourth strength	Perspective wisdom	Fairness, equity, and justice	Judgment, critical thinking, and open-mindedness	Zest, enthusiasm, and energy
Fifth strength	Love of learning	Love of learning	Kindness and generosity	Humour and playfulness

Unlearning helplessness and developing resilience takes concerted effort. Taking the VIA survey won’t automatically shift your enduring negative self-beliefs, but it certainly is a good place to start.