Overcoming Hopelessness: Tips To Help You Feel Better

Medically reviewed by Julie Dodson, MA, LCSW and Dr. April Brewer, DBH, LPC
Updated October 24, 2024by BetterHelp Editorial Team
Please be advised, the below article might mention trauma-related topics that include suicide, substance use, or abuse which could be triggering to the reader.
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The American Psychological Association defines hopelessness as "the feeling that one will not experience positive emotions or an improvement in one’s condition.” Hopelessness can be triggered by various life events, such as losing a loved one, experiencing a traumatic event, or going through a difficult period. Hopelessness might also be a symptom of mental health conditions like depression or anxiety. 

Whatever the cause, hopelessness can make life challenging, and knowing how to move forward can be difficult. If you're feeling hopeless, it may help to remember that help is available and there are steps you can take to improve your mental well-being.

Recognize the signs of hopelessness

The first step in overcoming hopelessness might be to recognize the thoughts and emotions that can accompany this feeling.

The following are some common thoughts and feelings related to hopelessness:

  • Perceiving that there's no point in trying

  • Believing that things will never get better

  • Feeling overwhelmed by negative thoughts

  • Losing interest in activities you used to enjoy

  • Feeling isolated and disconnected from others

  • Experiencing difficulty sleeping or concentrating

Getty/AnnaStills
Don't let hopelessness control your life any longer

Understand the causes of hopelessness

Hopelessness can be caused by a variety of factors, including:

Life events: A traumatic event, the loss of a loved one such as a family member, or a difficult period in life can all trigger feelings of hopelessness.

Mental illness: Mental health conditions like depression and anxiety can cause feelings of hopelessness.

Chemical imbalances in the brain: Imbalances in the chemicals that control mood may also contribute to feelings of hopelessness.

Environmental factors: Chronic stress, poverty, and other environmental factors can contribute to feelings of hopelessness.

Take care of your physical health

Taking care of your physical health may be an essential part of overcoming hopelessness. When you feel hopeless, it might be tempting to neglect your physical health, but taking care of your body may positively impact your mental health.

The following are some tips for taking care of your physical health:

Eating a balanced diet: A diet rich in fruits, vegetables, and lean proteins could help boost your mood and energy levels.

Getting regular exercise: Exercise can help release endorphins, which are natural mood boosters.

Getting enough sleep: Getting enough sleep can benefit both your physical and mental health.

Avoiding drugs and alcohol: Drugs and alcohol may worsen symptoms of hopelessness. Taking care of your physical health could help improve your overall well-being and make it easier to overcome feelings of hopelessness.

Getty/AnnaStills

Connect with others

Feeling isolated and disconnected from others could be a common cause and symptom of hopelessness. Connecting with others could help improve your mood and give you a sense of support and belonging.

Some ways to connect with others include:

  • Spending time with family and friends: Spending time with loved ones could help boost your mood and provide a sense of connection.

  • Volunteering: Volunteering in your community could help you sense that you are making a difference and could also provide you with a sense of purpose.

  • Joining a club or group: Joining a club or group that shares your interests could help you connect with other people.

  • Reaching out to someone you trust: Talking to someone you trust about your feelings may help you feel better.

Focus on the positve

When you're feeling hopeless, it can be easy to focus on the negative and ignore the good things in your life. Although it may be difficult at such a time, focusing on the positive may improve your mood and provide you with a sense of hope.

Some strategies for focusing on the positive include:

  • Keeping a gratitude journal: Writing down what you are grateful for each day may help you focus on the positive and improve your mood.

  • Practicing mindfulness: Mindfulness tends to emphasize being present in the moment and focusing on your current thoughts and feelings. Practicing mindfulness may help you become more aware of the positive things in your life.

  • Surrounding yourself with positive people: Surrounding yourself with positive and supportive people may help improve your mood and give you a sense of hope.

Seek professional help

If you're feeling hopeless, you don’t have to face it alone. A mental health or medical professional can help you work through your feelings and develop a personalized plan to improve your mental well-being. If you suspect that your feelings of hopelessness could be a symptom of depression, a doctor can provide medical advice on diagnosis or treatment options so you can receive the support you need. They might also help you understand the root cause of your hopelessness and provide you with evidence-based strategies to manage it.

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Don't let hopelessness control your life any longer

Some common forms of professional help include:

Therapy: Talking to a mental health professional in therapy may help you work through your feelings and develop effective coping strategies.

Medication: In some cases, medication might be prescribed to help manage feelings of hopelessness.

Support groups: Joining a support group could provide a safe and supportive environment where you can share your experiences with others who might be going through similar challenges. These groups may be led by a mental health professional who can offer some additional strategies for managing your feelings of hopelessness.

Benefits of therapy for hopelessness 

It might be helpful to find a professional specializing in mental health services whom you feel comfortable talking to on your journey to overcome hopelessness. If you’re not feeling well enough to visit a therapist’s office, you might try online therapy, which research has shown to be effective for a variety of mental health conditions, including anxiety and depression. With online therapy, you can speak with a licensed therapist through audio or video chat from the comfort of home or anywhere you feel comfortable.

Online therapy can offer numerous benefits for individuals experiencing feelings of hopelessness. First, therapy provides a safe and supportive environment where you can express your emotions and explore new coping strategies. By talking to a therapist, you may find that you better understand the root cause of your hopelessness and develop a plan to manage it. Through therapy, you might gain skills and support to overcome feelings of hopelessness and improve your overall quality of life.

Takeaway

Feelings of hopelessness can present significant challenges, but there are ways to address these feelings. By implementing strategies to care for your physical health and by connecting with others, you may experience relief from your symptoms. Also, regardless of the cause of your hopelessness, you don’t have to face it alone. With BetterHelp, you can be matched with a licensed therapist with experience helping people who have feelings of hopelessness. Take the first step and reach out to BetterHelp today.
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