What to Do When You Feel Hopeless

Someone who feels lost in life and someone who feels completely hopeless can look similar from the outside, but on the inside, there’s a big difference.

When people feel lost, they often have a better future in mind but can’t find the path to get there. It’s completely normal to feel this way from time to time, and these feelings can be resolved with the right support and guidance.

When people feel hopeless, however, they often believe there is no path toward a better future. It can feel like life won’t ever improve, no matter what they do. 

Overcoming feelings of hopelessness can certainly be more challenging, but just like finding your way when you feel lost, there is a way forward with the right support and guidance.

Why Do I Feel Hopeless?

Humans are naturally optimistic. This doesn’t mean we have unwavering positivity, but we tend to be optimistic about our futures even when we’re going through hard times. 

Being optimistic about the future reminds us that our lives are capable of positive change and we shouldn’t succumb to negative circumstances. Optimism isn’t a made-up belief that we tell ourselves, either; it’s been proven to lead to positive outcomes and a higher quality of life. 

When someone no longer believes they have the power to change their circumstances, they can lose their optimism and start to feel hopeless.

A Prolonged Feeling of Helplessness, Hopelessness, and Sadness

People rarely start feeling hopeless all at once. Instead, they often experience a negative thought or emotion that starts small but gradually grows into a much more serious issue.

If you or someone you know experiences prolonged feelings of helplessness, hopelessness, and sadness, then they’re likely struggling with depression or something worse. These feelings are a major predictor of depression, suicidal ideation, and suicide death, and they’re a clear warning sign that someone needs professional help.

What to Do When Feeling Hopeless

There are natural ebbs and flows in life that can affect our optimism for the future. For example, a well-earned promotion can lift someone’s spirits and feel encouraging, while an unexpected layoff can make the future seem bleak and uncertain.  

While it’s normal to feel hopeless during temporary setbacks and disappointments, these moments don’t have to define your future. There are helpful, constructive ways to navigate the low points of life and find your hope again.

Practice Mindfulness

Mindfulness redirects your attention away from your normal thought patterns and toward the present moment. There are several ways to practice mindfulness, including:

• Meditating
• Journaling
• Yoga
• Fully focusing on calming music
• Taking in the sights and sounds of your surroundings

Practicing mindfulness isn’t a way to invalidate your own feelings or ignore any real problems you’re facing. Instead, it creates space between you and your thoughts so you can reapproach them with a calmer, more grounded perspective.

Use Positive Coping Strategies

We hear about coping so often that the word itself can lose its weight and meaning. It can seem like a way to ignore a problem or fake it until you make it, but this isn’t what coping is at all.

Coping is the way someone deals with stress, painful feelings, and difficult circumstances. We all have our own ways of coping when we face these issues, but some coping strategies are helpful while others are not.

Helpful ways of coping are called positive coping strategies because they lead to long-term positive outcomes. Positive coping strategies can include:

• Allowing yourself to feel painful emotions
• Noticing thoughts rather than believing them
• Keeping up with self-care
• Setting small goals and working toward them
• Talking to someone about what you’re going through
• Seeking professional help when you notice something’s wrong

Negative coping strategies, such as substance use, self-blame, or avoidance, can numb the internal pain temporarily but will eventually lead to long-term negative outcomes. Using positive coping strategies won’t fix the root of your problems, but it plays such an important part in helping you move forward to a better future. 

Lean on Your Support System

When someone feels hopeless, they may believe nobody could help them or possibly understand what they’re going through. These beliefs can make it seem like the best solution is to isolate themselves from others or hide their true feelings.

In our darkest moments, reaching out for help is one of the most important things we can do. Connecting with others, whether it’s a family member, friend, or someone you trust, reduces your emotional burden and gives you a different perspective.

Even if someone can’t fix your immediate problems, it’s always best to stay connected with your support system and avoid self-isolation.

How to Stop Feeling Hopeless

Since persistent feelings of hopelessness are a major sign of depression, it’s recommended to seek professional support and guidance if these feelings don't go away.  

It can be hard to reach out to a professional when you’re feeling hopeless, especially when you don’t believe that anyone can help. However, it’s important to understand that there is a way forward, even if you can’t find it.

Mental health professionals dedicate their lives to helping people just like you find their paths to a better future.

Therapy for Depression

There are many helpful, effective therapies for treating depression, such as: 

• Cognitive Behavioral Therapy helps clients connect their thoughts and emotions to better control their reactions and behaviors
• Dialectical Behavioral Therapy combines strategies of Cognitive Behavioral Therapy with mindfulness and coping strategies
• Acceptance and Commitment Therapy allows clients to move past negative emotions and thoughts, rather than fighting them
• Narrative Therapy helps someone rewrite the negative stories they tell themselves, empowers them to take control of their lives, and helps them find new meaning and purpose
• Strength-Based Therapy helps people realize their strengths and utilize them to achieve their goals

All of these therapy modalities treat depression in specific ways, and you may find greater success with some more than others. Everyone’s story is unique, and their path to healing often reflects this.

You don’t have to figure out which form of therapy works best for you on your own. You don’t even have to feel optimistic going into therapy. Meeting with a mental health professional is the first step. From there, they’ll work with you to understand the complexities of your story and develop a treatment plan that’s right for you. 

Inpatient Treatment for Depression

Depending on the duration and severity of your depression, your therapist may recommend inpatient treatment.

Inpatient treatment provides intensive support in a safe, structured environment. Clients in inpatient treatment stay at a residential facility for several weeks to a couple months, depending on how much support they need. While there, clients receive constant care, daily therapy, and medication management if it’s needed.

This level of care can sound intimidating at first, but it’s designed to support you during a period when you may need more care than outpatient therapy alone can provide. Most residential facilities, such as Sequoia’s residential facility, provide a relaxing, supportive space for you to rest, recover, and start healing. 

Find Hope at Sequoia

When you’re feeling completely hopeless, it can be hard to imagine that there’s a path out there that can lead you toward a better life. No matter what you’ve been through or what you’re facing now, there is always a way forward — and you don’t have to find it alone.

‍Reach out today to connect with a mental health professional here at Sequoia. We can help you recover from depression and rediscover your hope for the future.