Overcoming Hopelessness: Tips To Help You Feel Better
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
If you're experiencing any of these symptoms, you don’t have to face them alone. Help is available through the 988 Suicide and Crisis Lifeline and through mental health professionals who specialize in suicide prevention—both in your community and online.
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
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.
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.
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
FAQs
What are the signs of being hopeless?
There are a few signs that you may be experiencing hopelessness. One sign might be that you feel unmotivated to do anything to change your life or find treatment for any mental health concern you’re experiencing. When you’re feeling hopeless, you may wonder what the point of making an effort is, so you may not make any changes.
Another sign might be lethargy. When you feel unmotivated and hopeless, you may feel like you don’t have the energy to do anything. You may also experience fatigue.
Another possible sign is depression. Depression and feelings of hopelessness are often interlinked. When you’re feeling hopeless, you may experience despair, low self-esteem, and negative thoughts that can significantly bring down your mood.
How do you fight a feeling of hopelessness?
If you’re experiencing these feelings, you don’t have to face them alone. Support from friends and family may help with hopelessness, but you can also find support by working with a licensed therapist.
In addition to finding support, you can try to engage in self-care, mindfulness, gratitude, and positive thinking to try to change your perspective.
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