The key to overcoming these types of hopelessness is to reframe or reevaluate those cognitive distortions. In other words, to regain hope we must try to think about our thoughts and how we can change them to see things differently.
You feel different in some way, and bonding with others is a challenge because of these differences. Because you feel hopeless about bonding with others, you may persistently reject and avoid them first. Hopelessness in this case comes from feeling others have abandoned you when you needed them the most. You may feel rejected or stigmatized as well, and this leads you to distrust others and your surroundings.
You may feel blocked or unable to be creative in some or all aspects of your life. Feeling you and your actions have no influence or impact on others or the world may lead you to feel hopeless. This type of hopelessness is associated with a feeling of not being treated fairly or equally, particularly at a macro level. Systemic and persistent racism or sexism, for example, could lead to oppression hopelessness.
This form of hopelessness has to do with feeling condemned to a certain negative outcome in life. This despair may come from early events in your life or from facing chronic or terminal illnesses. Scioli and Biller also suggest you work to reassess your irrational thoughts or cognitive distortions. These are false assumptions you operate upon that can lead you to feel hopeless about different circumstances of your life. The first step to overcome any form of hopelessness is to identify which distorted thoughts you use the most.
Then, you work on reframing them in your mind by evaluating what other possibilities the situation can offer. In the meantime, here are a few tips that may help you take the first step toward feeling more hopeful. For example, you may constantly believe that absolutely no one loves you, everyone rejects you, and you always deliver subpar academic work.
Working on changing these particular cognitive distortions can help you feel more hopeful. You can search for evidence to the contrary every time you feel unsupported or creatively unproductive.
If you live with any of these three types of hopelessness, Scioli and Biller also suggest you actively seek out supportive relationships, despite your fears or hesitations. This refers to trying to form connections with people in your life, even if you feel hesitant or scared to.
For example, you could find a support group with other participants who share your values, experiences, and concerns.
You could also join volunteer causes, vocational classes, or spiritual organizations. If you feel hopeless because of a medical diagnosis, it may help to learn more about the condition and all the possible outcomes. Some examples of behavioral changes that people can make that will have a positive impact on their mental health include things such as getting hours of sleep, eating healthier natural whole foods, engaging in a regular exercise regiment, quieting the mind through breathing exercises and meditation, using less technology especially social media , being more social, avoiding alcohol, and the list goes on.
While these changes may sound simple to some, they can be overwhelming for many. The key is to make small incremental changes in our daily lives that will ultimately lead to a healthier version of ourselves. It is also important to question your hopelessness. Individuals tend to catastrophize their mental and physical state and present circumstances.
In other words, they tend to over-exaggerate how bad things might be. It is important that when one is facing a problem that they see it as it is, and not worse than it is.
For example, if you tell yourself you will never get out of your depression, try thinking of a time when you were not feeling depressed. If you can recall such a time, then you know that it is possible for you to not feel depressed.
Questioning such thoughts allows particles of hope to come into your life and diminish feelings of hopelessness.
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How might your life change? What would you be doing differently if you had hope? Then, you might go ahead and start acting as if you were hopeful. Sometimes, you have to change your behavior first and the feelings might follow. So if you act hopeful, you might start to eventually feel more hopeful. But, there is always something you can do to solve a problem or to change how you feel about the problem.
Spend some time thinking about potential solutions to the problem. Just see if you can come up with as many strategies as you can to address a problem. Could spending time with family members help you feel a little better? Might you feel a little more hopeful if you took a mental health day from the workplace? They may be able to help you see things from a different perspective. Or, they may offer strategies that can help you feel better. However, telling someone could be key to helping you gain a little more hope about your situation.
Decide what step you are going to take first. Think of your plan as an experiment and your job is to run as many experiments as you can until you discover what works.
Hopelessness can be a symptom of a mental health issue, like depression. A mental health professional can assess your needs and discuss your treatment options, like talk therapy or medication. Most mental health issues are very treatable.
Treatment can help you feel more hopeful about the future. With a little help from someone else or a slightly different perspective, you might discover that things can get better. Everything feels more challenging when you're dealing with depression. Get our free guide when you sign up for our newsletter. Factors associated with hopelessness: a population study. Int J Soc Psychiatry.
Starr LR, Davila J.
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