In 1873, renowned German zoologist Dr. Karl Mobius conducted an experiment. He placed a pike, a large predator fish, in a tank and fed it small bait fish until the pike became acclimated to the tank. Then, he divided the tank into two sections with a glass pane and placed the pike on one side and the small bait fish on the other, thus separating the pike from its prey by a pane of glass. Each time the pike tried to attack and eat the small prey fish, it collided with the glass, injuring itself. Eventually, having received too many injuries, the pike quit trying to feed on the smaller fish.
The experiment didn’t stop there, however. Dr. Mobius then had the barrier removed. Though the pike was now free to satisfy his appetite for smaller fish, it continued to ignore the prey, having "learned" it couldn’t catch it. Instead, the pike ate only food provided directly by Dr. Mobius.
Since Dr. Mobius’s original experiment, subsequent experiments have confirmed this behavior–the pike refuses to attack or feed on the smaller fish, even to the point of starvation. This phenomenon, where learned fear or failure prevents action despite changed circumstances, has been referred to as The Pike Syndrome.
Learned helplessness and self-limiting beliefs
Pike Syndrome is a perfect example of learned helplessness–a state in which an individual, after repeated exposure to negative events or failures, believes they are powerless to change their situation even when opportunities to do so arise. If people believe that certain behavior brings negativity or failure, they will stop those behaviors in order to avoid the perceived consequences. What’s more, they’ll continue to avoid those behaviors or thoughts even when no consequences are present. This learned helplessness gives way to self-limiting beliefs.
Self-limiting beliefs are those beliefs we impose upon ourselves that limit what we perceive we can do. For instance, a young girl falls off her bike and breaks her arm. Rather than getting back on the bike, she now associates the bike with pain and injury and decides she’s not able to ride a bike anymore. Though the girl hasn’t actually lost the ability to ride a bike, she lives her life as if she has–choosing not to experience the enjoyment of bike riding again. This is the terrifying power of self-limiting beliefs.
Self-limiting beliefs are the invisible barriers that keep us from reaching our full potential. These internalized thoughts, often rooted in fear, past experiences, or societal expectations, often quietly dictate our choices, making us hesitate, settle, or avoid stepping outside our comfort zones. Whether it’s the belief that we’re not smart enough, talented enough, or worthy enough, these thoughts can shape our reality, holding us back from pursuing dreams and living our authentic lives.
Self-limiting beliefs can hold us back from not just what we want to do, but also what we ought to do. What’s more What’s more, they can contribute to low motivation, anxiety, and even depression. Procrastination, poor motivation, low self-esteem, and a lack of effort can also be indicative of these limiting beliefs. If you’re striving to be the best version of self and unlock your total potential, it may be time to overcome learned helplessness and self-limiting beliefs.
Overcoming learned helplessness and self-limiting beliefs
Though some self-limiting beliefs may require a more in-depth approach like therapy to overcome, often the following tips can help you overcome limiting behaviors and learned helplessness.
Focus on what you can control: There are innumerable aspects of life that may seem to be (or actually are) out of our control. When learned helplessness or self-limiting beliefs rear their mighty heads, take a moment to focus on those things you can control. Shifting your attention to the things you can influence may help you regain a sense of power over your life, combatting the sense of loss of control typically associated with self-limiting behaviors.
Cultivate a new perspective on failure: Fear of failure is often at the heart of our self-limiting mindsets and behaviors. If we can change our perspectives on failure, we can overcome the limits we place on ourselves. Thinking of failure as an opportunity for growth, rather than an indicator of our lack of skill, opens the door to a world of possibility and potential. When faced with failure, try treating it as a learning experience–a time to refine your abilities and renew your motivation.
Prioritize self-care: It’s incredibly important for each of us to take care of ourselves–mentally, physically, and spiritually. Self-care can provide a greater sense of control in your life and alleviate effects of self-limiting beliefs. In fact, one study suggests exercising may even reduce the symptoms of learned helplessness. Self-care varies from person to person. Going for an evening walk, reading a book, practicing gratitude, or even meditation could be effective ways of including self-care into your routine.
Harvest a good support system: Getting support and encouragement from those whom you trust may also be helpful when battling your self-limiting behaviors. When you feel helpless in the face of a challenge, having a group of people to support and encourage you can be just the ticket to motivate you to keep trying. A strong support system may also provide you with an outside perspective that could prove valuable in your fight to overcome your limiting thoughts.
What are your self-limiting beliefs?
Overcoming your self-limiting thoughts starts by acknowledging and identifying these behaviors. Are you aware that you may have self-limiting beliefs? If so, are you able to identify them? Have you been a victim of learned helplessness? Uncover the truth behind what’s holding you back with these reflective questions:
How do you tend to handle failures or negative experiences?
Do certain tasks, projects, or paths in life give you anxiety?
Is the fear of failure or negative consequences holding you back from trying your hand at something? If so, what?
If there’s one thing you’d do if you knew you could not fail, what would that be?
Are you aware of any beliefs or thoughts you hold that could be holding you back?
Where do you think your self-limiting beliefs come from? Are there specific situations you remember or are holding on to that may be at the root of these beliefs?
How has your personal life been impacted by your self-limiting beliefs? What about your professional life?
Our failures and negative experiences do not have to hold us back. Instead, they can serve as a powerful motivator to drive us to success. Through self-care, a change in perspective, and deep reflection, you may be able to overcome the self-limiting beliefs that are holding you back from stepping outside of your comfort zone and realizing your potential.
Interested in learning more about the hidden lessons found in unforeseen obstacles? Discover the inspirational story of Candace Lightner, a mother who found an opportunity for positive change in the midst of heartbreak. Or, challenge yourself to cultivate a new perspective with our exclusive video, The Power of Perspective.
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