Episode 12
Harnessing the Power of Your Hope Circuit for a Better Tomorrow
This podcast delves into the fascinating concept of learned helplessness and introduces a transformative idea: the hope circuit. The discussion highlights how our brains are wired to respond to stress and adversity, revealing that passivity may actually be a survival strategy rather than a sign of defeat. Through captivating research, the episode explains how early experiences of control can immunize us against feelings of helplessness later in life, essentially building our mental resilience. Listeners learn that by focusing on small, actionable choices, they can activate their hope circuit and strengthen their ability to cope with challenges. The conversation encourages an empowering perspective on overcoming obstacles, emphasizing that recognizing our inner strength is key to navigating life's difficulties.
Takeaways:
- The concept of learned helplessness has evolved, suggesting passivity might be an instinctual response.
- Research shows that early experiences of control can help protect against future feelings of helplessness.
- Our brains can adapt and change, allowing us to build resilience through consistent practice and action.
- When we focus on what we can control, we activate our hope circuit for better outcomes.
- Recognizing passive instincts can help us choose to override them with proactive responses.
- Building resilience is a journey requiring ongoing practice rather than a quick fix.
Paper Referenced:
Maier, S. F., & Seligman, M. E. (2016). Learned helplessness at fifty: Insights from neuroscience. Psychological review, 123(4), 349–367. https://doi.org/10.1037/rev0000033
Link - https://pmc.ncbi.nlm.nih.gov/articles/PMC4920136/
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Transcript
Hi, all.
Parv:Welcome to this audio project where we decode the science of human behavior with a twist.
Parv:I'm Parv, and this podcast brings to you AI generated conversations that simplify complex hidden patterns that shape our decisions, emotions, and actions.
Parv:A while ago, I started using NotebookLM to help me translate academic research that talked about hidden internal patterns that make us us.
Parv:So let's dive in and uncover the unique algorithm that makes you you.
Speaker B:Welcome back, everybody.
Speaker B:Today we're going deep on something I think we can all relate to, that feeling of being stuck.
Speaker B:You know, like nothing you do matters.
Speaker C:Yeah.
Speaker C:That feeling.
Speaker B:Learned helplessness.
Speaker C:Yeah.
Speaker C:And it's really interesting because, you know, the classic idea of learn helplessness was that it was something you learned.
Speaker C:Right, right.
Speaker C:That passivity was a learned response.
Speaker B:You learned to be helpless.
Speaker C:Right.
Speaker C:But, you know, more recent neuroscience is sort of turning that on its head a little bit, suggesting that actually passivity might be the default.
Speaker B:Oh, really?
Speaker B:So, so you're saying giving up is like our natural instinct?
Speaker C:Well, in a way, yeah.
Speaker B:Huh.
Speaker B:Okay, well, that's.
Speaker B:That's kind of a bummer, but I'm.
Speaker B:I'm definitely curious to learn more.
Speaker C:Yeah.
Speaker B:So we've got some research today by Mayer and Seligman.
Speaker C:Yeah.
Speaker B:These guys have been studying this for decades.
Speaker C:Yeah.
Speaker C:They're really the pioneers.
Speaker B:Right.
Speaker C:And they did this really fascinating study with dogs.
Speaker B:Oh, yeah, the classic dog experiment back in the 60s.
Speaker B:Right.
Speaker C:And it really kind of changed how we understand stress.
Speaker B:Okay, so how did it work?
Speaker C:So they had these dogs, and they gave some of the dogs shocks that they could escape by pressing a panel.
Speaker C:Some of the dogs got the same shocks, but they couldn't escape no matter what they did.
Speaker B:Oh, the poor pups.
Speaker C:Yeah.
Speaker C:And then some dogs got no shocks.
Speaker C:Shocks at all.
Speaker B:Okay, a control group.
Speaker C:Right, Exactly.
Speaker B:So the dogs who couldn't escape, they must have felt pretty helpless.
Speaker C:Yeah.
Speaker C:And that's exactly what happened.
Speaker C:You know, later, when all the dogs were put in a situation where they could escape the shocks.
Speaker B:They were all in the same situation now.
Speaker C:All in the same situation.
Speaker C:But the ones who had no control before.
Speaker B:Yeah.
Speaker C:They didn't even try to escape.
Speaker B:Wow.
Speaker C:They just kind of gave up.
Speaker B:So they.
Speaker B:They learned that their actions were pointless.
Speaker C:Exactly.
Speaker C:It's like they learned to be helpless.
Speaker B:But you said this theory had to be revised.
Speaker C:Yeah.
Speaker B:What's the new thinking?
Speaker C:Well, the new thinking is that it's not just about learning to be helpless.
Speaker C:It's actually about something going on in the brain.
Speaker B:Oh, okay.
Speaker C:And specifically, this area of the brain Called the dorsal graft nucleus, or drn.
Speaker C:Yeah.
Speaker C:And this little part of the brain, it's like our ancient alarm system.
Speaker C:Right.
Speaker C:It's involved in the stress response, and it releases serotonin and all these other chemicals that basically tell us you're in danger.
Speaker B:Okay.
Speaker C:And when the danger feels inescapable, when we feel like we have no control over the situation.
Speaker B:Yeah.
Speaker C:The drn, it goes into overdrive.
Speaker B:So it's like our caveman ancestors, you know?
Speaker C:Yeah.
Speaker B:Hiding from a saber toothed tiger.
Speaker C:Exactly.
Speaker B:Sometimes staying put is the best survival strategy.
Speaker C:Right.
Speaker C:Sometimes it's not about fighting or fleeing.
Speaker C:It's about just hunkering down and waiting it out.
Speaker B:Interesting.
Speaker B:Okay, so our brains are kind of hardwired to give up in those situations.
Speaker C:Well, it's not so much giving up as it is conserving energy.
Speaker C:You know, it's like a strategic retreat.
Speaker B:Right.
Speaker C:And what's really fascinating is when we do feel in control, a totally different part of the brain steps in.
Speaker B:Oh, really?
Speaker C:Yeah.
Speaker C:And this is called the vmpfc, the Ventromedial Prefrontal cortex.
Speaker B:The vm.
Speaker B:What was that?
Speaker C:Ventromedial prefrontal Cortex.
Speaker B:Okay, I'm just going to call it the vmpfc.
Speaker C:Yeah, that's fine.
Speaker B:Okay, so what does the VMPFC do?
Speaker C:So think of the VMPFC as like the brains in inner CEO.
Speaker C:You know, it's the executive center that looks at the situation, assesses the threat, and decides whether we should take action or not.
Speaker B:So it's like weighing our options.
Speaker C:Exactly.
Speaker B:Okay.
Speaker C:And it's not just deciding whether to act.
Speaker C:It's actually sending signals that calm down the drm.
Speaker B:Oh, wow.
Speaker B:So it's like it's telling our fear center to stand down.
Speaker C:Exactly.
Speaker C:It's like saying, hey, we got this.
Speaker C:You can relax.
Speaker B:Interesting.
Speaker C:Yeah.
Speaker C:So you see, our brains are wired for action, but only when we believe we have a fighting chance.
Speaker B:Oh, I see.
Speaker C:And that's where the hope circuit comes in.
Speaker B:The hope circuit.
Speaker B:Now this sounds interesting.
Speaker B:Tell me more about that.
Speaker C:Yeah.
Speaker C:So the hope circuit is basically this pathway between the vmpfc, our inner CEO, and the drn, our fear center.
Speaker B:Okay.
Speaker C:And every time we face a challenge and our actions make a difference, this pathway gets stronger.
Speaker B:So it's like building mental muscle.
Speaker C:Exactly.
Speaker C:The more we use our control center, the better we get at handling stress.
Speaker B:Makes sense.
Speaker B:And it's not just about present challenges, is it?
Speaker C:No, not at all.
Speaker B:You were saying something about early experiences and how they can affect us later.
Speaker C:Yeah.
Speaker C:Research has actually shown that early experiences with control can immunize us against feeling helpless later on.
Speaker B:Immunize.
Speaker B:That's a powerful word.
Speaker C:It is, right?
Speaker C:It's like a vaccine for helplessness.
Speaker B:So giving our brains a taste of successful action early on.
Speaker C:Yeah.
Speaker B:Can protect us even when things get tough later in life.
Speaker C:That's the idea.
Speaker B:Wow.
Speaker B:That's pretty amazing.
Speaker C:Yeah.
Speaker C:And it's not just about physical challenges either.
Speaker C:This works for all sorts of stressors.
Speaker B:So even if I can't control everything in my life.
Speaker C:Right.
Speaker B:Just knowing I've overcome stuff before can make a difference.
Speaker C:Exactly.
Speaker C:It can give you that sense of agency, that feeling of, I've got this.
Speaker B:That's pretty empowering.
Speaker B:But how does this immunization actually work in the brain?
Speaker C:Well, you remember how the VMPFC calms down the drn?
Speaker B:Yeah.
Speaker B:Like the CEO telling the fear center to chill out.
Speaker C:Right.
Speaker C:Well, it seems that early experiences of control, they make that pathway even more responsive.
Speaker C:So when we do face unavoidable stress later on.
Speaker B:Yeah.
Speaker C:The hope circuit is primed to kick in and dampen down that flood of stress hormones.
Speaker B:So it's like our brains have learned to say, hold on.
Speaker B:Yeah, I've handled tough stuff before.
Speaker B:I can handle this too.
Speaker C:Exactly.
Speaker C:And what's fascinating is this immunization effect.
Speaker C:It can last for days, even weeks.
Speaker C:Like, our brains are constantly learning from our experiences.
Speaker B:Wow.
Speaker C:And adapting to become more resilient.
Speaker B:That's seriously cool.
Speaker B:But I'm also wondering, you know, what does this all mean for everyday life?
Speaker C:Yeah.
Speaker B:How do we actually use this hope circuit idea to, you know, lead healthier lives?
Speaker C:Well, one big takeaway is that our thoughts and beliefs really matter.
Speaker C:You know, if we go into a situation expecting the worst, we're basically setting ourselves up to feel helpless.
Speaker B:Right.
Speaker B:Because we're not even giving ourselves a chance.
Speaker C:Exactly.
Speaker C:But if we focus on what we can control.
Speaker B:Yeah.
Speaker C:We activate that hope circuit.
Speaker B:So it's like that saying, change your thoughts, change your life.
Speaker C:Kind of.
Speaker C:But it's not just about positive thinking, you know, it's about focusing on what actions we can take.
Speaker B:So it's more about action than just thinking?
Speaker C:Absolutely.
Speaker C:It's about asking, what can I do?
Speaker C:Instead of, why me?
Speaker B:I like that.
Speaker C:Even if we can't change the situation itself, we can change how we respond to it.
Speaker B:Okay.
Speaker C:And even small actions matter.
Speaker C:Every time you make a choice, even a tiny one, you're flexing that hope circuit muscle.
Speaker B:So, like choosing a healthy snack instead of reaching for the junk food.
Speaker C:Exactly.
Speaker B:Or finally cleaning that one messy Drawer.
Speaker C:Yeah.
Speaker B:Those are all little wins for our brains.
Speaker C:Exactly.
Speaker C:They're all opportunities to practice control and build up that resilience.
Speaker B:That's a good way to think about it.
Speaker B:And don't forget the power of connecting with others.
Speaker C:Oh, absolutely.
Speaker B:Sharing your struggles, getting support from people you trust, that can also boost your sense of agency.
Speaker C:It can.
Speaker B:And remind you that you're not alone.
Speaker C:Right.
Speaker C:Because sometimes just talking about it can help us see things in a new light.
Speaker B:Definitely.
Speaker B:And this whole idea that our brains are constantly rewiring themselves, that means even if we've struggled with feeling helpless in the past, we're not stuck there.
Speaker C:Nope.
Speaker B:We can actually change our brain patterns.
Speaker C:Absolutely.
Speaker C:By understanding how our brains work.
Speaker B:Yeah.
Speaker C:We can start to recognize those thought patterns that keep us stuck.
Speaker B:Those negative thought loops.
Speaker C:Exactly.
Speaker C:And we can consciously choose to practice different ways of thinking and responding to stress.
Speaker C:Yes.
Speaker B:So it's like we have this inner power to shape our own brains.
Speaker C:They do.
Speaker B:And become more resilient.
Speaker C:It's pretty amazing when you think about it.
Speaker B:It is incredible.
Speaker B:And while it takes time and effort.
Speaker B:Right.
Speaker C:Yeah.
Speaker C:It's not a quick fix.
Speaker B:The more we practice activating our hope circuit.
Speaker C:Yeah.
Speaker B:The better we get at handling whatever life throws our way.
Speaker C:Exactly.
Speaker C:It's about shifting our focus from why bad things happen to how we can create a better future.
Speaker B:That's such an important message.
Speaker C:Yeah.
Speaker B:It's not about denying difficult emotions.
Speaker C:Right.
Speaker B:It's about building the inner strength to move through them.
Speaker C:Exactly.
Speaker B:This has been an amazing deep dive into the hope circuit.
Speaker B:It feels like learning a secret code to unlock a whole new level of resilience.
Speaker C:I like that.
Speaker C:A secret code to resilience.
Speaker B:Yeah.
Speaker B:And speaking of unlocking new levels.
Speaker C:Yeah.
Speaker B:There's one more fascinating finding about control and the brain that I think you'll find truly mind bending.
Speaker C:Oh, yeah.
Speaker B:Okay.
Speaker B:I'm definitely intrigued.
Speaker B:But before we get to that.
Speaker C:Okay.
Speaker B:Let's take a moment to really let all this sink in.
Speaker B:Think about what we've explored today and what stands out to you.
Speaker B:What are some small steps you can take to start flexing that hope circuit muscle in your own life?
Speaker C:I think that's a great place to pause.
Speaker C:And we'll come back and we'll talk about this mind bending finding.
Speaker B:I can't wait.
Speaker B:I'm excited.
Speaker B:All right.
Speaker B:We'll be back after a short break.
Speaker B:All right.
Speaker B:So we were about to get to this mind bending finding you mentioned.
Speaker C:Oh, yeah.
Speaker B:About control on the brain.
Speaker C:So remember how we said passivity might be the brain's default, you know, in inescapable situations.
Speaker B:Right.
Speaker B:Like a strategic energy saver.
Speaker C:Exactly.
Speaker C:And for a long time, we thought of this as, you know, learned helplessness.
Speaker B:Right.
Speaker C:But what if it's not about giving up?
Speaker C:What if it's actually about something more strategic?
Speaker B:Like what?
Speaker C:Like learned resourcefulness.
Speaker B:Okay.
Speaker B:I like that.
Speaker C:Because our brains are wired for survival.
Speaker C:Right?
Speaker B:Right.
Speaker C:And sometimes the most efficient way to survive a prolonged threat is to just lay low and conserve energy.
Speaker B:So it's not giving up, it's being smart.
Speaker C:Exactly.
Speaker C:It's about picking your battles.
Speaker B:Like if our ancestors were cornered by a predator.
Speaker C:Right.
Speaker B:Sometimes staying still and quiet might have been the smartest move.
Speaker C:Exactly.
Speaker C:Not fighting back, because fighting back could have gotten them killed.
Speaker B:So it's like our brains are saying, okay, I can't win this fight.
Speaker C:Yeah.
Speaker B:I'll save my strength for later.
Speaker C:Exactly.
Speaker B:It's actually pretty brilliant.
Speaker C:It is.
Speaker C:It's a really adaptive response.
Speaker B:So it really changes how we see those times when we feel stuck.
Speaker C:Yeah.
Speaker B:Instead of beating ourselves up for feeling helpless.
Speaker C:Right.
Speaker B:We can recognize that our brain is actually working hard to protect us.
Speaker C:Yeah.
Speaker C:It's trying to keep us safe.
Speaker B:It's picking its battles.
Speaker C:Exactly.
Speaker B:So it's not about never feeling those passive instincts.
Speaker C:No.
Speaker B:It's about recognizing them.
Speaker C:Right.
Speaker B:And then choosing whether to override them, if possible.
Speaker B:With the hope circle.
Speaker C:Exactly.
Speaker C:Because we're not just at the mercy of our biology.
Speaker B:Right.
Speaker B:We have some say in the matter.
Speaker C:We do.
Speaker C:And that's what makes understanding this research so powerful.
Speaker B:Yeah.
Speaker C:We can learn to work with our brains, building up those pathways that lead to resilience in action.
Speaker B:That's really empowering it.
Speaker B:This whole deep dive has been so eye opening.
Speaker C:Yeah.
Speaker B:I feel like I have a whole new understanding of how my brain works.
Speaker C:That's great.
Speaker B:And how to use that knowledge to feel more in control, even when things are tough.
Speaker C:And that's really the key, isn't it?
Speaker B:Yeah.
Speaker C:It's about feeling empowered.
Speaker B:And remember, building resilience is a journey, not a destination.
Speaker C:So, sure.
Speaker B:There will be times when you feel stuck.
Speaker C:Yeah, there will be.
Speaker B:And that's okay.
Speaker C:It's part of the process.
Speaker B:The key is to keep practicing.
Speaker C:Keep flexing that hope circuit.
Speaker B:Keep reminding yourself that you're stronger than you think.
Speaker C:Love that you are stronger than you think.
Speaker B:It's like we've been given this map to our own inner resilience.
Speaker C:A map to resilience.
Speaker C:I like that.
Speaker B:And the more we use it, the better we get at navigating those challenging landscapes.
Speaker C:Beautifully said.
Speaker B:So to our listener out there, remember, you're not alone in this.
Speaker C:That's so important to remember.
Speaker B:We all face adversity.
Speaker C:We do.
Speaker C:It's part of being human.
Speaker B:But within each of us lies the potential for incredible strength and resilience.
Speaker C:Absolutely.
Speaker B:Keep learning, keep growing, and keep believing in your own amazing capacity for hope and healing.
Speaker C:That's a great message to end on.
Speaker C:I love that.
Speaker B:This has been a truly fascinating deep dive into learned helplessness and the hope circuit.
Speaker C:Yeah, it has.
Speaker B:We hope you found it insightful and maybe even a little bit inspiring.
Speaker C:Inspiring, insightful, and hopefully helpful.
Speaker B:And until next time, keep diving deep, keep exploring, and keep asking those curious questions.
Speaker B:Keep those questions coming.
Speaker B:See you on our next deep dive.
