The Psychology of Hopelessness and How to Overcome it

Hopelessness is a complex, multifaceted psychological construct with different theoretical perspectives that have emerged over time.

In the scientific literature, some have conceptualised hope (and hopelessness) as a cognitive process and an emotional state of mind.

Key psychological factors

• Hopelessness arises when individuals perceive their situation as unchangeable and believe they lack the ability or resources to influence their future.
• At its core, it is often linked to cognitive distortions, particularly those that involve negative thought patterns about oneself, the world, and the future.

This triad plays a crucial role in the development of hopelessness. Individuals who consistently view themselves as inadequate, the world as overwhelmingly difficult, and the future as bleak are more likely to experience feelings of despair and helplessness.

Other key factors

Another key psychological factor contributing to hopelessness is learned helplessness. This occurs when an individual is repeatedly exposed to uncontrollable and adverse situations, leading them to believe that they have no control over their circumstances.

• Over time, this belief can dominate their thoughts, making the individual feel powerless in other areas of life as well, even when they do have the ability to influence outcomes.
• This sense of pervasive helplessness is a breeding ground for hopelessness, as it reinforces the notion that efforts to change or improve one’s situation are futile.

Finally, hopelessness is often perpetuated by rumination, a cognitive process where individuals repeatedly focus on their distress and its possible causes and consequences.

• This repetitive negative thinking can intensify feelings of hopelessness, trapping individuals in a cycle of despair. Without intervention, this cycle can lead to more severe mental health issues, such as depression and anxiety.

Understanding the psychological underpinnings of hopelessness is crucial for both guarding oneself with preventative measures and delivering effective interventions.

• Recognising the patterns that contribute to it will equip you and your team to guard against thought patterns that can perpetuate hopelessness as well as better equip those under your care with the tools needed to rebuild a sense of optimism.

Coping strategies to overcome hopelessness

When you’re feeling hopeless, it can seem like there’s no way out. But don’t worry, there are simple, doable steps you can take to bring hope joy and optimism back into your life — even if it’s the smallest hint of it.

Tackling helplessness might take some time, and that’s okay.

Here are a few proven strategies that can be useful

Stay present

• Practice focusing on what’s happening now, instead of worrying about the future.
• Mindfulness can help you deal with stress, and anxiety on what may occur, allowing you instead to focus on how to best manage and seek to achieve solutions rather than dwell on the fear of the unknown.

Reach for support from industry experts  

• Rather than complaining to people who cannot help you with solutions, reach out and gain support and inspiration from experts who can help.
• Encourage you with the right mindset and appropriate strategies and perspectives to strengthen you towards solutions.

Practice gratitude

• It’s difficult to feel grateful when you’re feeling hopeless.
• Gratitude can be one of the best tools to protect your mental health.
• Establish a simple, daily strategy to write three things you’re thankful for.
• Consistency in this mindset will help to safeguard you against dwelling on negative thoughts.  

Shift your mental state with movement 

• Movement can be very helpful when you’re in a negative place.
• Consider a brisk walk to help clear your mind. Movement can also stimulate your endorphins. 

Be gentle with yourself

• Talking negatively to, or about yourself is unhelpful.
• Remember, having tough days, weeks, or years is okay. It’s not a personality flaw. Be kind to yourself and take one step at a time toward feeling better.
• This is when developing or deepening self-care practices can be essentially important.

Avoid unhelpful triggers

• Stay away from things or people that make you feel worse.
• You don’t have to say yes to social gatherings or family gatherings that make you feel triggered.
• Limit your social media exposure – it is often filled with a variety of information aiming to trigger further stress.  

Feeling hopeless can stem from various situations or emotions. It might be triggered by a challenging event, a series of setbacks, or ongoing issues like financial stress or health problems.

Each person’s experience is unique, so what leads to feelings of hopelessness can vary widely from person to person. Understanding the root cause, whether it’s an external situation or an internal emotional struggle, can be a helpful step in finding ways to overcome this feeling. 

Remember, you are not a victim of your circumstances. Take charge of your situation and determine to invest in strategies that can allow you to gain resilience and make choices that lead you to appropriate solutions.

If you need to reach out for extra support contact us!