Depression And Mental Health: How To Stop Feeling Hopeless
When you feel hopeless, it can be difficult to imagine that the feeling won’t last forever. The truth is that feelings of hopelessness can dissipate and that conditions such as depression can likewise be highly treatable. With time and the appropriate care, you can no longer feel as though there’s no hope. The first step to take may be reaching out for the right professional support as well as finding opportunities to reframe your thoughts and actions. Let’s take a closer look.
What causes feelings of hopelessness?
Feelings of hopelessness can be one of the most common symptoms of depression. According to the ADAA, major depressive disorder (clinical depression) affects 16.1 million individuals, or roughly 6.7% of adults in the United States, on an annual basis. Likewise, persistent depressive disorder, also known as dysthymia, affects 1.5% of the U.S. adult population. Persistent depressive disorder differs from major depression in that symptoms must be present for two years or longer but may be present at a lower level.
Additionally, bipolar disorder, a mood disorder categorized by periods of depression and mania or hypomania, affects approximately 2.8% of the adult population in the United States. These diagnoses and numerous other psychiatric disorders can cause or contribute to feelings of hopelessness and list it as a potential symptom.
Other factors, such as world events, grief, and trouble in interpersonal relationships, can impact your overall mental state and mood. Especially if you live with a mental health diagnosis, these events can cause feelings of hopelessness to become more prevalent.
Other mental health concerns related to hopelessness
While hopelessness can be a potential symptom of major depressive disorder, persistent depressive disorder, and bipolar disorder, it may also be a symptom of other psychiatric disorders. In addition to the concerns related above, feelings of hopelessness and depression can pair with the following diagnoses:
- Other forms of depression, such as postpartum depression or seasonal affective disorder
- Eating disorders such as anorexia, bulimia, binge eating disorder, etc.
- Anxiety disorders
- Post-traumatic stress disorder (PTSD)
- Substance use disorder
- Personality disorders such as borderline personality disorder (BPD)
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
It can be vital to go to a licensed medical or mental health professional to receive a proper diagnosis for any of these mental health disorders. Often, general physicians can diagnose conditions such as depression, but seeing a psychiatrist can be particularly helpful, especially if they specialize in the condition you have or think that you may have.
What is depression?
Depression is a mental health condition characterized by a group of symptoms listed in the DSM-5. To be diagnosed with major depression, you have to experience five or more of the symptoms of major depressive disorder listed in the DSM-5 for at least two weeks. Additionally, to be diagnosed with major depressive disorder, at least one of the symptoms of major depressive disorder you experience must be either depressed mood or loss of pleasure or interest in activities once enjoyed.
How do I know if I have depression?
Feelings of depression can be stressful and life-changing, but if you’re feeling depressed, know that it doesn’t need to stay that way forever. Here are some common symptoms that people diagnosed with major depressive disorder or other forms of depression may experience:
- Disinterest in activities one used to enjoy
- Feelings of worthlessness
- Feelings of hopelessness
- Feelings of guilt
- Fatigue or low energy
- Trouble sleeping
- Irritability or agitation
- Appetite changes
- Mood swings
- Low mood
- Difficulty focusing
- Isolation from others
- Low or depressed mood
Again, the only way to receive an official diagnosis is to see a medical or mental health provider. If the symptoms of depression affect your ability to function or engage in daily life or self-care activities, it may be essential to reach out for help.
How to stop feeling hopeless
When we experience depression, our brains can often lie to us and make the entirety of the world seem darker than it truly is or needs to be. Although the world can be a dark place and sadness can be a natural part of life, falling into black-and-white thinking or believing that it’s all bad and can’t get better can be both untrue and unhelpful. One way to combat feelings of depression or feelings of hopelessness, therefore, is to reframe our thoughts using a component of cognitive-behavioral therapy called cognitive restructuring.
When working on cognitive restructuring, one of the most critical steps to take may be to question your hopelessness. Depression and hopelessness can drag you down deeper if you don’t question it. Look at it as objectively and logically as you can; if your friends felt how you did, would you believe them to be hopeless, or would you believe that they could get to a better place? Would you want them to feel better? Assuming that the answer is yes, can you apply that same compassion to yourself?
Putting yourself in a friend’s shoes can be a great trick for looking at things objectively; when we remove ourselves from the equation, it can make it easier to look at things without as much personal bias. Ultimately, the goal is to apply the same thing to yourself, and over time, the work you do to reframe your thoughts can seriously pay off.
Be sure, too, to feel your feelings as they come. Cognitive restructuring and establishing a healthy mindset are not about bypassing your emotions. Acknowledge your feelings without judgment. Then, look at them objectively and use the exercise above. Cognitive restructuring is shown to be effective and can be an incredibly helpful tool in working through negative thought patterns.
Another thing that can help combat feeling hopeless is to engross yourself in something you enjoy, or that makes you feel productive. If you’re depressed, it may be challenging to do the things you enjoy or find enjoyment in activities that you used to. However, feeling the accomplishment that comes with having done them can help you start to feel better in some cases. This may be particularly true if you’re experiencing low-level symptoms of depression or are feeling depressed but not to the extent that you cannot engage in daily life.
Following this approach can mean doing something as simple as talking to a friend, going to the grocery store, or watching a favorite movie. Even when you have to force yourself to do them, social activity and small tasks can help you avoid digging deeper into your symptoms. Social relationships are shown to make people happier and less stressed, so as hard as it may be, getting yourself out there can be incredibly beneficial.
Treatment for depression
While exercises in mindfulness and cognitive reframing can be life-changing for many, for people with depression, it’s not always enough. Various modalities can be used to treat depression, and specific treatment plans will likely vary from person to person. To find therapy for depressive disorders or other mental health concerns, you can ask your doctor for a referral, call your insurance company to see what they cover or search for a provider online.
Online counseling with a mental health professional
Online counseling can be an excellent place to go for support. When you seek out online therapy, you can gain access to professional support that can help address your depressive symptoms head-on. Speaking to a therapist through the web means you can join sessions right from the comfort of your own home, which may be especially helpful if you’re experiencing depression.
You can rest assured, too, that the quality of your care doesn’t have to be compromised by its format. In fact. some research suggests that online therapy options may be even more effective than in-person counseling for treating mental health disorders like depression. Plus, online therapy is generally more affordable for most clients than face-to-face therapy.
No matter what kind of support you may need, it’s likely that online therapy can make it easier to access the professional help that might be necessary to overcome your feelings of hopelessness.
Takeaway
Feeling hopelessness can be a common reality for many people living with depression and similar mental health disorders, but that doesn’t mean it has to stay that way. Learning to reframe your thoughts, keeping yourself active, and pursuing professional treatment can help you get back on track and begin to feel more like yourself.
Frequently asked questions:
What does it mean to feel hopeless?
In short, hopelessness is an emotion that can be characterized by a lack of hope, optimism, and passion. Feeling hopeless about a situation generally means believing that something will inevitably fail or go wrong and that there’s nothing that can be done about it. However, most situations are not completely hopeless, and simply starting to act hopefully can make a world of difference for some people.
What do you do in a hopeless situation?
Hopelessness can be an awful feeling, but it is important to remember that anybody can find hope regardless of how a situation seems. Start by simply arguing the opposite when your brain presents you with the idea of a hopeless situation. Another excellent tip for overcoming a hopeless situation may be to consider what you would gain from developing hope in a situation. Additionally, talk to a trusted friend or family relative about how you feel. If hopelessness has developed into depression, reach out to a licensed mental health expert for support. Above all else, focus on taking action and reminding yourself that no situation is truly hopeless.
How do I regain hope?
Finding hope can be difficult when you feel as if a situation is hopeless. However, starting to act hopeful can be possible for anybody. First things first: focus on finding a clear path and outlining the steps you need to take to achieve your personal goals. Seek out role models who have overcome similar situations and study how they managed to find hope. Focus on being kind and taking small steps towards regaining hope. You don’t need to create change overnight, and a small step can go a long way. Practice mindfulness exercises that can remind you of the important things in your life and why finding hope is important.
Is hopelessness a personality?
Hopelessness is not a personality but could potentially be qualified as a personality trait. A person’s personality is typically made up of a number of traits that, when combined, make them who they are to an extent. Hopelessness can range as a spectrum from minorly pessimistic to being a potential sign of a serious health concern. However, being hopeless is not a personality in and of itself.
Additional questions
What are some tips on how to stop feeling hopeless when facing a major setback?
Setbacks can make you feel like the ground has been pulled out from under you, and it’s easy to spiral into hopelessness. The first step is to acknowledge how you’re feeling—it’s okay to feel defeated or frustrated. Then, remind yourself that setbacks are a normal part of life. Think about one small thing you can do to start moving forward, even if it feels insignificant. Break down the situation into manageable steps and take them one at a time. Lean on people you trust—talking to someone who cares about you can help you feel less alone and remind you that setbacks don’t define your worth.
How are depression and suicide connected?
Depression can feel like a dark, never-ending tunnel, and when it becomes overwhelming, it can lead to thoughts of suicide. These feelings often come from a place of deep hopelessness, where it seems like there’s no way out. It’s important to remind yourself that depression clouds your ability to see the possibilities for change—it lies to you, making things feel worse than they are. If you’re struggling with these thoughts, reach out to someone you trust or contact a crisis hotline immediately. A mental health professional can help you understand what’s fueling these feelings and work with you to find hope again. You’re not alone, even if it feels that way, and taking the first step to talk about it is an act of strength that can lead to healing.
Can talking to a mental health professional help me stop feeling hopeless?
Yes, absolutely. Sometimes, hopelessness feels too heavy to handle alone, and that’s where a mental health professional can make a big difference. They can help you understand what’s behind those feelings and teach you ways to cope. It’s not about fixing everything overnight but about having someone guide you step by step. If you’re unsure about reaching out, think of it as having a safe space to share your thoughts without being judged. Asking for help isn’t a weakness—it’s a way of taking control and showing yourself that you deserve support and healing.
What role does mindfulness play in learning how to stop feeling hopeless?
Mindfulness can be a lifeline when everything feels overwhelming. It’s not about ignoring your problems but learning to focus on the present moment instead of getting lost in worries about the future or regrets about the past. Start small—take a few deep breaths, notice the sounds around you, or just focus on how your body feels sitting in your chair. These little practices can give you a break from spiraling thoughts and help you feel more grounded. Over time, mindfulness can shift your focus toward the things that matter most and remind you that not everything is as bleak as it seems.
How can I stop feeling hopeless after a relationship ends?
Breakups can make you feel like the world has crumbled. You might be grieving not just the person but also the future you imagined with them. It’s okay to let yourself feel that pain—don’t rush to “get over it.” Surround yourself with people who lift you up and remind you that you’re loved, even without that relationship. Use this time to rediscover what makes you happy, whether it’s hobbies, passions, or just spending time with friends. Remind yourself that your worth isn’t tied to the relationship. One chapter has closed, but there’s so much more ahead that you can create for yourself.
What steps can I take to prevent depression when learning how to stop feeling hopeless?
Hopelessness and depression often go hand in hand, but there are ways to keep depression from taking hold. Start by creating a simple routine—having structure, even in small ways, can help you feel a little more in control. Make time for things that bring you joy, even if they’re small, like listening to your favorite music or taking a walk. Reach out to someone you trust, even if it’s just to talk about your day. Connection can make a big difference. And don’t ignore how you’re feeling—if hopelessness lingers, consider talking to a mental health professional to get the support you need.
How do I stop feeling hopeless if I have thoughts of suicide?
If you’re having thoughts of suicide, it’s important to know that you don’t have to face this alone. Reach out to someone you trust—a friend, family member, or even a crisis hotline. It might feel like nobody understands, but there are people who care and want to help. Talking about it doesn’t make you weak; it shows courage and strength. A mental health professional can help you work through these feelings and find ways to move forward. Please don’t keep these thoughts bottled up—your life matters and help is out there.
Can journaling help in figuring out how to stop feeling hopeless?
Yes, journaling can be a powerful way to sort through your feelings. It’s like having a conversation with yourself, where you can be completely honest. Start by writing about what’s on your mind—why you feel hopeless, what’s weighing you down. Then, shift your focus to small steps you could take or things you’re grateful for, even if they seem small. Over time, journaling can help you see patterns, track your progress, and remind you of the positive things in your life. It’s a simple habit, but it can make a big difference in helping you feel more in control.
How do you stop feeling hopeless when dealing with long-term challenges?
Long-term challenges can feel like they’ll never end, but it’s important to take things one day at a time. Focus on breaking the challenge into smaller, manageable pieces and tackle them step by step. Celebrate even the tiniest victories—they matter more than you think. Find people who inspire you or understand what you’re going through, whether it’s friends, family, or a support group. If the weight of the challenge feels too heavy, don’t hesitate to reach out to a mental health professional. They can help you find ways to cope and remind you that you’re stronger than you realize.
What should I do if hopelessness persists despite trying to stop feeling hopeless?
If hopelessness won’t go away, it’s a sign that you might need extra support. A mental health professional can help you figure out what’s keeping you stuck and guide you toward a better place. Hopelessness can sometimes be tied to depression or unresolved pain, and therapy can provide a space to work through those feelings. You don’t have to have all the answers right now—it’s okay to take it one step at a time. The important thing is not to give up on yourself. You’re worth the effort, and things can get better with the right help.
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