If you struggle with depression and a sense of hopelessness, you have probably already heard all the platitudes and cliches. Just try to change how you think! Don’t spend time with negative people! Get out in nature!

And while these tidbits of advice can undoubtedly be helpful, they may also come across as invalidating when you’re really struggling. Depression is a complex condition, and treatment doesn’t come in a one-size-fits-all package.

In addition, coping with your symptoms can be even more challenging when you feel hopeless. If that’s the case, you need a new strategy for care. So let’s get to it.

If You Feel Hopeless, Does It Mean You Have Depression? 

Hopelessness can happen for a number of reasons. It isn’t always a symptom of depression, but most people with depression can relate to it.

Depression isn’t characterized by a single symptom. Instead, it’s a medical condition that affects how you think and feels about yourself and the world around you. As a result, it often impairs your work performance, interpersonal relationships, and self-esteem. In serious cases, depression can coincide with self-harm and suicidal thoughts. 

If you suspect you may have depression, it’s essential to consult with a qualified healthcare professional. Your doctor or therapist can assess your symptoms and diagnose you properly. They will ask about your current condition, screen for other potential issues, and review your medical and psychiatric history. 

What Causes People to Feel Hopeless?

Many people experience hopelessness at different points in their lives. Stressful circumstances, unforeseen life changes, and certain mental health conditions can also play a role.

Trauma 

Hopelessness may result from experiencing trauma, and it is one of the hallmark symptoms associated with post-traumatic stress disorder (PTSD). Moreover, it doesn’t matter whether the trauma occurred recently or several years ago. 

Feeling unsafe in any context can make it challenging to trust your present or future. You might experience immense apathy or feel doomed that history will repeat itself. 

Loneliness or Isolation 

Humans are social creatures, and we all rely on connection and support from others. If you lack close (or healthy) relationships, you may feel like it’s “you against the world.”

Loneliness is a feeling- it can happen when you are physically distant from others. But it can also occur when you feel different, alienated, or estranged, even if others are physically present. 

Isolation, on the other hand, is a behavioral response. People tend to isolate themselves when they feel lonely, ashamed, or depressed. They may not want to burden others with their feelings, or they may fear rejection and abandonment. 

Oppression

Discrimination, unjust treatment, and unequal policies often contribute to macro-level oppression. When this occurs, there is often a dreaded feeling that no matter what you do, things won’t change or improve.

Oppression is often a contributing factor in both collective trauma and communal grief. As a result, you, along with other people within your group, may have a shared experience of hopelessness. 

Lack of Resources

We all need reliable shelter, food, and water to survive. Any variable that threatens these basic needs can certainly trigger hopelessness.

However, resources are also emotional and psychosocial. For instance, we need a secure attachment to others. We need a sense of productivity and meaning. We also need strategies for managing stress. Lacking these resources will adversely affect your emotional well-being.

Persistent Boredom 

Hopelessness can also come from being in a perpetual rut. Although humans benefit from structure and consistency, we also thrive when regularly exposed to novelty. Experiencing new things helps you think critically, learn differently, and grow as a person. 

If every day feels the same, you may feel generally uninspired or even apathetic. Over time, these feelings can trigger hopelessness about the future.

Grief 

Losing a loved one can affect your entire life. This is true whether the loss was expected or not. 

Grief can feel consuming, overwhelming, and incredibly depressing. The combination of these powerful feelings can make anyone feel hopeless. 

What Should You Do if You’re Struggling With Hopelessness?

Whether you feel hopeless about a particular situation or everything in life, this feeling can be complex and unnerving. However, it doesn’t have to define you, and it doesn’t have to be the main character in your life. Here are some tips to consider. 

Assume You Haven’t Tried Everything 

If you feel hopeless, you might believe that you’ve done everything you can to feel better. But spend a moment really being honest with yourself. What haven’t you tried yet? Better yet, what have you dismissed without giving it further thought?

It’s easy to believe certain techniques or recommendations won’t work for you. But having an open mind is your best strategy for moving forward. 

It may be helpful to make a list of different pieces of advice that you’ve heard from friends, online sources, or therapists. First, write down what you have and haven’t tried. Then, when examining what you have tried, rank what worked every time, sometimes, and not at all. 

Is it worth giving some things a second chance? Even if you still feel skeptical, there’s a good chance you’ll find some suggestions worth pursuing.

Accept Your Emotions Compassionately 

Although it may seem paradoxical, accepting how you feel- without judging or trying to change it right away- may be the best response. Your emotions are entirely valid. Feeling hopeless signals distress, and shaming that distress may perpetuate more angst and despair.

Self-compassion means recognizing that you’re not a bad person for how you feel. You are simply human, and it’s important to be kind to yourself for being human! Similarly, many other people have similar experiences, and remembering that can help you feel less alone.

Instead of trying to change how you feel, spend some time thinking about what your emotions might be telling you. Do you need more tender, loving self-care? Do you need more rest? Is it time to reflect on certain relationships? 

Seek Curiosity 

Chasing joy or happiness may seem overly lofty when you’re in the thick of hopelessness. Instead, can you shift your thinking and consider what makes you feel curious?

What experiences have you always wanted to have? What places do you want to see one day? Which relationships do you think could strengthen over time?

Even if you don’t intend to pursue those goals right now, curiosity sparks a sense of wonder. It gives you something to think about, and having those thoughts can cut through some of the barriers associated with hopelessness.

Believe That Circumstances (And Feelings) Can Change 

Depression has a terrible way of making people believe that their temporary thoughts indicate a permanent reality. Over time, this imbalance skews your perception of the world.

But remember that feelings are not static. On the contrary, they are fluid and evolving- sometimes without you even realizing it.

It’s hard to see how things change when you’re in the minutiae of each day. But try to focus on tiny improvements. Even altering one part of your routine may make a significant difference in how you feel. 

Seek Awe 

Research shows that feeling awestruck can make you feel more connected and happier. It may be a powerful remedy to managing hopelessness.

You can look for moments of awe everywhere. From tasting a delicious pastry to watching a toddler play with a toy to listening to a powerful song, any of our five senses can stimulate this emotion. 

To really soak in the awe, you need to practice mindfulness. Try to linger in the experience. Limit or avoid any distractions that could take away from your feelings. Allow yourself to embrace whatever beauty unfolds in front of you.

Give Back to Others 

Helping other people can counteract feelings of hopelessness. It’s easy to feel consumed with our own emotions, but focusing on someone else’s needs can improve your perspective and cultivate more gratitude. 

Keep in mind that you don’t need to spend a lot of time or money to make a lasting difference. For example, helping a neighbor with their groceries or spending a morning cleaning up trash can improve your mood, and it also makes the world a better place. 

Final Thoughts 

Treating depression takes work, but the effort is always worth it. With time, effort, and willingness, you can improve how you feel. 

That said, if you feel hopeless, you don’t need to suffer alone. Self-help strategies can support your recovery, but they may not be sufficient. A qualified therapist can help you understand your feelings, recognize specific triggers, and learn new ways to cope with your symptoms. 

Elevate Counseling works with people in the Chicago area and all over Illinois. Let us know if we can help.