10 Strategies to Deal with Hopelessness

It is normal to feel as there is no hope and that things will never get better if you have had a significant loss, an intense life transition, or if you are suffering from a mental Health issue like depression. But what is this feeling about? It is a state of hopelessness, dejection or a lack of belief that life can be better than it is. You can withdraw from life as a result of these emotions, skipping out on activities you usually like and spending time with the people you care about. If feelings of despair become overwhelming, suicidal thoughts may emerge.

Why We Need Hope?

Hopelessness is most common in the wake of a great loss or major life disturbance, such as the death of a loved one, losing a job, dealing with a serious illness, or experiencing a financial crisis. It is especially frequent when an individual is already dealing with other mental health issues. Hopelessness may potentially indicate a larger mental health condition, such as depression or anxiety.

Hopelessness is concerning because, although we all encounter loss, challenges, and mental health struggles, hope serves as a fundamental aspect of overall well-being. We need hope because it promotes good thoughts about things beyond our control and can help us persevere when faced with adversity.

Related: Building a Strong Mind: Practical Steps for Enhancing Psychological Resilience

Think about what you get by feeling hopeless: Thinking about what you get from being hopeless appears to be an odd activity on the surface. Indeed, you might find yourself thinking, “I gain nothing from this. I don’t want to feel this way.” However, with a little more contemplation, you may realise that feeling hopeless saves you against disappointment. If you don’t anticipate anything nice to happen, you won’t be disappointed if anything goes wrong. Being despairing may also make you feel okay about not taking action.

For example, if you’re pessimistic that you’ll ever pay off your debt, you might not bother attempting to grow your income (by acquiring a new job) or managing your expenditure (by generating a budget]

Consider what you may gain by developing hope: Consider the benefits of becoming more optimistic. How may your life change? What would you do differently if you were hopeful?

Then you could start behaving hopeful: For example, you may realise that if you had hope, you would be out and about, meeting new people. Or you’d apply for a new job. Go do those things, even if you’re not optimistic; they’ll work. Sometimes you have to modify your behaviour first, and then the emotions may follow. So, if you act hopeful, you may ultimately feel hopeful.

10 Strategies to Deal with Hopelessness

When you’re into the vicious cycle of hopelessness , it might appear that there’s no way out. But don’t panic, there are easy, attainable measures you can take to restore hope and happiness in your life, even if just for a little period of time. Tackling helplessness may take some time, and that’s fine. Just remember, if you’re having trouble managing, ask for help.

1. Stay present: Practice focused on the present moment rather than thinking about the future. Mindfulness can help you manage stress, despair, and anxiety while also enriching your daily life.
2. Name your feelings: Take the time to connect with and understand your emotions. Try expressing out, “I am feeling hopeless,” and see if it helps. Recognising and naming your emotions is the first step towards mastering them.
3. Tap into your connections and support networks: Spending time with individuals who care about you might be really beneficial when you’re feeling low. While you may feel as if you don’t want to burden those close to you, talking to friends and family might help modify your viewpoint. This form of social interaction is especially vital if you are feeling lonely or alone.
4. Practice thankfulness: It’s tough to be appreciative when you’re down. However, thankfulness has been shown to improve mental health. Every day, list three things you feel very grateful for. These might be anything, even little events in life. Developing a daily thankfulness practice may greatly benefit your mental health and general wellness.
5. Change your mental condition through activity: When you’re feeling down, moving about might be really beneficial. Consider moving around to help clear your mind. Even a quick stroll each day might be beneficial.
6. Discover a spark of optimism in a new pastime: Learning new talents may greatly improve your daily life. Try something new that you believe you may appreciate. It might be painting, cooking, or anything else that brings you joy.

7. Avoid unhelpful triggers: Stay away from things or people who make you feel bad. You do not have to agree to social or family events that make you feel provoked. You are also not required to stay in any area or attend any event that may be triggering. Your well-being comes first.
8. Understand the “why” of your feelings: Find and Learn more about things that causes you to feel hopeless. It may also be beneficial to explore how others have dealt with similar emotions, since knowing you are not alone can help you feel more supported. Remember that information can be empowering.
9. Be patient with yourself: Negative self-talk is counterproductive. Remember that experiencing a difficult day, week, or year is OK. It is not a personal defect. Be nice to yourself and take one step at a time to feel better. This is when cultivating or deepening self-care activities becomes very vital.
10. Seek therapy: Seek professional help if despair persists or seriously affects your everyday life, as these sentiments may indicate underlying disorders such as depression, anxiety disorders, or other mental health conditions.

Hopelessness, often triggered by loss, transitions, or mental health issues like depression, can lead to a sense of dejection and a belief that life won’t improve. While it may shield against disappointment, it hinders growth. Recognizing the benefits of hope can lead to positive changes. Strategies include staying present, naming emotions, seeking support, practicing gratitude, staying active, pursuing hobbies, avoiding triggers, understanding causes, being patient, and seeking professional help. Despite challenges, hopelessness isn’t permanent, and with effort, improvement is possible.

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