10 ways to support yourself when you're feeling hopeless
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
What causes hopelessness and how can you overcome it? Learn how to support yourself when you're feeling hopeless about the future with our 10 actionable tips.
It’s not easy when life’s challenges seem to come all at once. They can make you feel caught up in your emotions, and it's common to experience a sense of hopelessness. However, even during trying times, it can be possible to guide yourself toward hope. We look at the causes of feeling hopeless and the actionable steps you can take to support yourself.
What do we mean when we talk about feeling hopeless?
Feeling hopeless is when you start to believe that things just won’t get better, no matter what.
When you feel hopeless, you might stop looking forward to things you’d normally enjoy. The feeling of hopelessness can make it tough to get out of bed in the morning, enjoy time with friends, or focus on work or hobbies.
Hopelessness can happen to anyone. It’s a common emotion that we all might face at different times in our lives. It’s important to know that you’re not alone if you’re feeling this way.
What causes feelings of hopelessness?
Hopelessness can start after a distressing event or a series of distressing events. External triggers can have a profound impact on our internal emotions, which in turn, can affect all areas of our lives. Although hopelessness can make us feel very alone, identifying the causes and triggers is the first step in supporting ourselves and rediscovering hope.
Life challenges: Sometimes, our problems can cast a long shadow over our optimism, leading to feelings of hopelessness.
Setbacks: Not all our plans turn out how we want. Setbacks can make our outlook feel bleak.
Chronic stress: Stress, especially when persistent, can make it hard to envision a clear, positive future.
Money problems: Finances are a common trigger for feelings of hopelessness, especially if we’re worried about the possibility of not The worry of not making ends meet, which can threaten our very survival.
Depression: Depression and hopelessness often go hand in hand. Depression can significantly lower our ability to feel hopeful about the future. If you suspect that your feelings of hopelessness are related to depression, please seek professional support.
Loss: Losing a loved one, a job, or a cherished relationship can send shockwaves through our lives, with sadness and grief leading to hopelessness.
Health issues: Facing health challenges, especially chronic or severe conditions, can cause feelings of hopelessness, especially if the path to recovery is long and difficult.
What to do when you’re feeling hopeless: 10 ways to overcome hopelessness
When you're feeling hopeless, it can seem like there’s no way out. But don't worry, there are simple, doable steps you can take to bring hope and happiness back into your life — even if it’s the smallest hint of it. Tackling helplessness might take some time, and that's okay. Just remember, if you're finding it hard to manage, reach out for help.
1. Stay present
Practice focusing on what's happening now instead of worrying about the future. Mindfulness can help you deal with stress, depression, and anxiety and can enrich everyday life.
2. Name your feelings
Take the time to connect with and understand exactly what you're feeling. Try saying out loud, "I am feeling hopeless," and see if it helps. Recognizing and naming your emotions is the first step toward overcoming them.
💙 One way to pinpoint and process your feelings is to use our Feelings Journal and Feelings Wheel.
3. Lean into your friendships and support networks
Spending time with people who care about you can really help if you’re feeling down. While you might feel like you don’t want to burden those you’re close it, talking to friends and family can make a big difference in shifting your perspective. This type of social connection is especially important if you’re feeling lonely and isolated. Pick up that phone and make that call.
4. Practice gratitude
It’s difficult to feel grateful when you’re feeling hopeless. But gratitude can be good for your mental health. Every day, write down three things you're thankful for. These could be anything, even the small things in life.
💙 Developing a regular gratitude practice can be hugely helpful for your mental health and overall wellbeing. Start with our 7 Days of Gratitude series to get you going.
5. Shift your mental state with movement
Movement can be really helpful when you're in a negative place. Consider moving your body to help clear your mind. Even a short walk every day can be beneficial.
💙 Mel Mah’s Nurture Yourself session is a gentle way to offer yourself support through movement.
6. Find a seed of hope in a new hobby
Learning new skills can really help freshen up your day-to-day. Try doing something new that you think you might enjoy. It could be painting, cooking, or anything that makes you happy.
7. Avoid unhelpful triggers
Stay away from things or people that make you feel worse. You don’t have to say yes to social gatherings or family gatherings that make you feel triggered. You also don’t have to stay in any location, or at any event that feels triggering. Your wellbeing comes first.
💙 Need to set some boundaries with the people in your support system? Listen to this session on Boundaries from our Relationship with Others series.
8. Understand the “why” behind your feelings
Learn more about what makes you feel hopeless. It can also be helpful to research how others have overcome similar feelings, as knowing that you’re not alone can make you feel more supported too. Remember, knowledge can be empowering.
9. Be gentle with yourself
Talking negatively to or about yourself is unhelpful. Remember, having tough days, weeks, or years is okay. It’s not a personality flaw. Be kind to yourself and take one step at a time toward feeling better. This is when developing or deepening self-care practices can be especially important.
10. Seek professional help
Look for professional support if hopelessness persists or significantly impacts your daily life, as these feelings may signal underlying issues such as depression.
Feeling hopeless FAQs
What is the root of feeling hopeless?
Feeling hopeless can stem from various situations or emotions. It might be triggered by a challenging event, a series of setbacks, or ongoing issues like financial stress or health problems. Each person's experience is unique, so what leads to feelings of hopelessness can vary widely from person to person. Understanding the root cause, whether it's an external situation or an internal emotional struggle, can be a helpful step in finding ways to overcome this feeling.
Is hopelessness a form of depression?
Hopelessness and depression are related, but they’re not the same thing. Hopelessness can be a feeling or a temporary state of mind, while depression is a medical condition that can affect how you feel, think, and act over a longer period. However, persistent feelings of hopelessness can be a symptom of depression. It's important to talk to a healthcare professional if you're experiencing ongoing hopelessness, especially if it's interfering with your life or you have other symptoms of depression.
What is the best way to not feel hopeless?
What works in overcoming hopelessness can vary from person to person. However, some general steps include: practicing mindfulness to stay present, connecting with supportive people, exploring new hobbies, exercising, and practicing gratitude. It's also crucial to seek professional help if you're finding it difficult to manage feelings of hopelessness on your own.
What to do when you feel you have no future?
Feeling like you have no future can be challenging and overwhelming. Talking about these feelings with someone you trust or a mental health professional can be helpful. Seeking support and discussing your feelings is a powerful step toward finding hope again.
Additionally, engaging in activities that provide a sense of purpose or achievement, learning new skills, and setting small, achievable goals can also help build a positive outlook toward the future.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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