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If the world seems a little heavier these days, you’re not alone. More and more people find themselves wading through a cloud of mental, emotional or even physical heaviness.
This is particularly true for younger people. A report by the Centers for Disease Control and Prevention found in 2023, 40% of students felt persistent feelings of sadness and hopelessness.
Life events can easily be the catalyst of hopelessness. For some, it’s a gently sloped slide. For others, they might not be sure how they got there or how to get out. But the feelings of happiness, the possibility of a different outcome, or even a path out seem impossible.
“If a lack of hope lingers, it’s chronic, serious and requires professional help,” said David Ermer, MD, pediatric psychiatrist at Avera Behavioral Health. “It’s different from normal grief over situations. Normal grief doesn’t include a hopelessness perspective.”
Summary
Many people — especially young people — are experiencing feelings of hopelessness. It can stem from factors like depression, isolation, powerlessness or limiting beliefs about their future. Persistent hopelessness is serious and may require professional help, particularly if it leads to thoughts about suicide or hurting others. Recovery begins with small, intentional steps — like interrupting negative thinking, practicing gratitude, staying active. These exercises gradually rebuild a sense of purpose and hope.
Different Types of Hopelessness
Did you know there are different types of hopelessness? They may come and go at different times of your life and affect you in different ways. Understanding what you’re feeling is the first step in getting back on track.
Depression
Those who are depressed have relentless feelings of bleakness, despair, numbness, guilt or irritability. Thoughts might revolve around not trying because “what’s the point?” or their life is meaningless. Because of these feelings and thoughts, doing anything seems exceptionally difficult — getting out of bed, basic care for self or your home, or going to work or school consistently.
“We now know there’s a lot more to depression,” said Ermer. “It’s a disorder of the mind and can have situational and genetic causes. The brain can undergo changes between the nerve connections and transmitters which manage your mood.”
Schedule an Appointment
If you’re feeling hopeless, schedule an appointment with an Avera behavioral health specialist.
Isolation/Abandonment
Depression often leads to isolation, which makes feelings of hopelessness even worse. Spending too much time on social media can creep in, giving an illusion of connection. Why bother scheduling a coffee date or shooting hoops together? Sending video shorts or hitting the “thumbs up” on social media is much less effort.
In addition, there are people who find themselves hopeless because the ones they thought they could count on disappeared in their time of need. Imagine becoming sick or disabled, and no one reaches out to check in or ask if there’s any way to help out.
For those on the outside, sending a card, a phone call or setting up a time to meet goes a long way.
Powerlessness/Oppression
You might feel like you don’t have control over circumstances. Maybe you lost a job and are having difficulty finding another. Maybe you’re losing a relationship, or facing a mountain of student debt. If you come from a poor or less fortunate background, it might feel impossible to change your future.
“Perhaps the political climate is polluting your sense of how the world should operate,” said Ermer. “Or you’re in an environment that doesn’t feel supportive.”
Ermer referenced Nelson Mandela, who encountered poverty and oppression in his life. Mandela didn’t endorse powerlessness, said Ermer. Even though he spent nearly three decades in prison, Mandela never gave up the fight for equality. He even lifted the spirits of his fellow prisoners.
Uninspired/Limiting Beliefs
Hopelessness can be more introspective. Lack of inspiration and limiting beliefs about your potential can stop you in your tracks.
People, especially young people, are asking the existential question of, “What’s my purpose?” Maybe where you are isn’t inspiring you, preventing you from taking any meaningful steps. One example of this is a job that seems dead-end or doesn’t convey an easy-to-see benefit to a larger cause.
Or, if you do find something that’s inspiring, you might entertain thoughts of, “Oh, I could never do that!” You’ve already cut yourself out of any possibilities by comparing yourself — a person who’s never tried a skill — to a person who’s cultivated something for years. (Now that doesn’t make sense!)
When to Get Help
If you’re feeling hopeless, seek help. If hopelessness leads to thoughts toward suicide, seek help now. This is because a person can automatically feel ruminating, negative thoughts, which can be both habitual and biologically driven.
“Every person navigates the lows in life differently, and no one should feel ashamed about the struggle,” said Ermer. “My patients have taught me a lot; I’ve seen profound resilience in people dealing with all sorts of setbacks and curveballs.”
Strategies to Start Regaining Your Hope
Healing starts in the mind, and like anything, negative cycles must be interrupted.
Your thoughts navigate your life, said Ermer. It starts with recognition. A decision. A simple follow through. And then doing it again and again. It takes practice.
With everything you try, start small and acknowledge the wins:
- Stop the mental cycle. When you notice your thoughts going round and round, think stop.
- Gratitude. Redirect your focus on things you can be thankful for, such as pets, a roof over your head and clean water (There is always something to be grateful for.)
- Exercise. An easy exercise is getting up, putting on your shoes, opening the door and walking around the block.
- Unplug. Scrolling can be exhausting. Stop and put the phone in a drawer.
- Mindfulness and use the 3-3-3 rule. Pause for a minute and name three things you see, three things you hear and three things you can touch.
- Be productive. Doing just one thing on your to-do list gives a sense of success, like taking out the trash.
- Think simple. Focus on simple, normal actions: get up, make your bed, brush your teeth and hair, put on jeans.
- Volunteer. Giving, like volunteering your time, is one of the easiest ways to bring joy into your life.
Read more: How to Feel More Hopeful
“It takes practice,” said Ermer. “When things seem to get a little easier, don’t stop. That way, when life hits again, your momentum and new skills will keep you afloat.”
