Psycho-Spiritual Insights: Exploring Parasha and Psychology

In Parshat Bechukotai we encounter the powerful description of the blessings and consequences associated with following or violating Hashem’s mitzvot. The Torah presents us with a clear choice: follow in Hashem’s ways, leading to peace, blessing, and security, or turn away, leading to suffering and exile. This parsha provides an opportunity to explore the psychological concept of learned helplessness and how the Torah challenges us to reject a victim mentality through the power of choice.

Learned helplessness was first studied by psychologists Martin Seligman and Steven Maier. Their research demonstrated that when individuals experience repeated adversity or uncontrollable events, they can become passive and stop attempting to improve their situation. Over time, they begin to believe that nothing they do matters. When this mindset persists, it can evolve into a victim mentality, where people define themselves primarily through suffering and feel powerless to create change.

In the parsha, Hashem presents Bnei Yisrael with choices and consequences. “Im bechukkotai telechu ve’et mitzvotai tishmeru va’asitem otam, If you follow My statutes and observe My commandments and perform them” (Leviticus 26:3), then blessings will follow, including rain in its proper time, prosperity, and peace. However, “Ve’im lo tishme’u li velo ta’asu et kol hamitzvot ha’elleh, But if you do not obey Me and do not observe all these commandments” (Leviticus 26:14), then suffering, instability, and exile will follow.

The tochacha, the Torah’s admonition, is a sobering account of consequences that can initially feel overwhelming. A person could easily read these passages and fall into despair, believing they are trapped by circumstance or doomed by failure. However, the Torah ultimately rejects this mindset. Even after describing the harsh consequences, Hashem comforts us as only a loving Father can: “But despite all this…I will not reject them or annul My covenant with them, for I am Hashem their G-d” (Leviticus 26:44-45).

This message is profound. No matter how far a person falls, they are never abandoned. The covenant remains. The possibility for change remains. The Torah teaches that we are never fully defined by our failures, our pain, or our past. Rabbi Jonathan Sacks beautifully expressed this idea when he said, “Never define yourself as a victim. There is always a choice, and by exercising the strength to choose, we can rise above fate.” This perspective is also reflected in the words of the Rambam in Mishneh Torah, Hilchot Teshuvah 5:1: “Permission is granted to every human being: if one wishes to incline himself toward the good path and be righteous, the choice is in his hand.” Similarly, Pirkei Avot teaches: “Do not say, ‘When I have free time I will study,’ for perhaps you will never have free time.” Growth does not begin when circumstances become perfect. It begins when a person chooses to act despite imperfect circumstances.

Here are three practical ways to combat learned helplessness and a victim mentality:

1. Challenge negative beliefs

Learned helplessness often begins with thoughts such as “Nothing will change” or “There is no point in trying.” Identifying and challenging these beliefs can help restore hope and motivation. Sometimes changing one thought can begin changing an entire outlook.

1. Make small choices

Confidence is rebuilt through action. Small attainable goals, such as improving one habit, taking one positive step, or making one difficult decision, remind us that we still possess control over our lives and choices.

1. Seek supportive help

Helplessness grows in isolation. Surrounding ourselves with supportive friends, mentors, rabbanim, therapists, and family members can provide encouragement, accountability, and perspective. Sometimes others help us rediscover the strength we forgot we had.

Parshat Bechukotai reminds us that while we cannot always control what happens to us, we can control how we respond. The Torah does not see us as helpless victims of circumstance. It sees us as people capable of growth, responsibility, resilience, and change. By choosing proactive action, seeking support, and maintaining faith in our ability to grow, we can avoid the trap of learned helplessness and move closer to Hashem and to the best versions of ourselves.