I feel hopeless in depression: 7 Tips on How to Overcome feelings of Hopelessness and despair

“I’ve never felt so stuck in my life!”

“I am so depressed that I can’t seem to find any motivation to work towards my goals”. 

Statements like these are commonly used when people feel stagnant or demotivated. Many times, people try their best to motivate themselves, yet are unsuccessful in their endeavours. All of this, accompanied by the existing stresses in life can have a significant effect on the mental well-being of a person. The person might start to lose motivation and eventually feel sad about their circumstances. This emotion of feeling demotivated is called hopelessness. 

Let’s find out more about hopelessness and how depression might affect it.

What Is Hopelessness?

Hopelessness is the feeling that nothing positive will happen in your life. It stops us from engaging with more meaningful parts of our life. When you feel hopeless, you feel like you are stuck in a loop and lack motivation to do something fruitful. Hopelessness is often accompanied by demotivating thoughts and suicidal ideation. 

For example, Neha got divorced from her husband due to incompatibility issues. Since her divorce, Neha has constantly doubted her ability to bond with anybody. She also procrastinates on the tasks at hand, binge eats, and watches TV shows, with no motivation to work towards her dream goal. 

She frequently says “I cannot commit to this task because I will surely disappoint somebody”, “I don’t think I will ever find love in life”. 

Many usually confuse such feelings with being depressed. However, there is a very fine line between hopelessness and depression. 

What Is Depression?

Depression is a mood disorder in which one experiences persistent low mood and changes in appetite and sleep. It is more than feeling “sad” or “down”. It can make you feel hopeless and lose interest in activities that you once enjoyed.  

For example, Shreyas has not found joy in playing football (his favourite activity) since the time his mother passed away. He has been skipping meals and sleeping at irregular hours at night. All of this has started to affect his academics. His performance has been consistently low and he finds it difficult to concentrate in class. He also feels hopeless and often spirals into negative thoughts. 

People often confuse hopelessness with depression. But keep in mind, that depression and hopelessness are two different concepts. While depression affects a person’s mood, hopelessness steals the optimism of a person.

Is Hopelessness (despair) a sign and Symptom of Depression?

Yes, hopelessness is a symptom of depression. Studies have shown that hopelessness is a core clinical symptom of depression. Hopelessness and depression are often correlated. Hopelessness plays a role in the trajectory of depression and suicide. This may be the reason that hopelessness rather than depression, drives suicidal behaviour.

Does Depression Cause Hopelessness? How Are They Linked?

As stated earlier, hopelessness aggravates the severity of depression. But does depression cause hopelessness? That is an answer which is difficult to find. However, both of them are linked through the hopelessness theory of depression. 

Are Hopelessness (despair) and Depression Two Different Mental Health Disorders?

While theseare two different things, hopelessness in intself is not a mental health disorder. While hopelessness means a lack of any positive outlook in life, depression means having a persistently sad mood. However, having no positive outlook in life is also a part of depression. In simpler terms, hopelessness is an outcome of depression and sometimes, the feeling of hopelessness can enhance the effect of depression on a person. Hopelessness accounts not only for the onset but also for the relapse and recurrence of depression. 

The connection between depression and hopelessness can be sourced from the hopelessness theory of depression. It proposes the existence of a subtype of depression that primarily highlights the “hopelessness” component. This is known as the “Hopelessness depression”. Reduced self-esteem, dependency and suicidal ideation are the prime symptoms of this type of depression. Hopelessness depression nonetheless overlaps somewhat with other forms of depression, and is thought to include, for example, cases of major depression and dysthymia.

Why Does Depression Make You Feel Hopelessness?

There are many possible causes of depression, and if you have experienced any of them, you may also be feeling hopeless as a result. For example, experiencing major setbacks in life can cause depression. Setbacks like job loss, financial crisis, death of a loved one, sexual abuse, anxiety, and PTSD might also lead you to feel hopeless about life. 

Certain cognitive distortions might make you feel hopeless too. For example:

1. Mind reading: Assuming what others are thinking without having any substantial proof for it.
2. All or nothing: Having polarizing views or thinking in extremes like black and white perspective with no consideration for grey areas. 
3. Overgeneralization: Taking one isolated incident and making it into a general rule that applies to everything else.

How to Know You Have Depression If You Are Experiencing Hopelessness

It is okay to feel down from time to time if things don’t go your way. In some situations, you might even feel hopeless for a certain amount of time due to the gravity of the situation. However, suppose the feelings of hopelessness take hold and do not go away even after a long period or after the situation improves. In that case, there is a possibility that you might be experiencing depression.

What to do when you feel hopelessness and depression:

You cannot always avoid the situations that make you feel sad or hopeless. It might even feel difficult to contemplate positive thoughts and think that things will get better in the future. But remember that it is just your hopelessness talking. There is a way out and you will surely find it. 

If you’re wondering how to get rid of feelings of hopelessness, here’s what you can do:

Try and identify the root cause:

Hopelessness can be a part of various mental health conditions like depression, bipolar disorder or even some unforeseen event like losing your loved one or financial crisis. In all of these cases, addressing the root issue can reduce the sense of hopelessness. All of these conditions can be managed and treated. 

Reframe your thoughts:

A common thing that happens when you feel hopeless is imagining the worst-case scenarios and the outlook that nothing positive will ever happen in your life. One way to deal with this is reframing your thoughts. 

For example, Sanjana got rejected from her dream university. Instead of assuming the worst-case scenarios like she wouldn’t be successful in life, she calmed herself down and started reframing her thoughts. She thought of it as an opportunity to improve her skills and took a gap year to prepare again. Over time, her feelings of hopelessness turned into the hope of applying for college again. 

Build a support network:

Having someone to talk with can help you feel more supported and heard. You can try to reach out to your friends and family if it is possible. Instead of hiding your feelings or ruminating over them, you can share your burdens and let go of the weight. You can also join a support group where you can find people undergoing similar circumstances. Even a small bit of hope is enough to get started on your healing journey. 

Think about your journey:

Whatever you may be going through, try to remember how far you have come. You may realize that life is not a smooth road but a rollercoaster ride with lots of ups and downs. If you have come this far, you can also get through this and find hope again. 

Try finding role models:

You admire your role models for a reason. It can be their grit, passion or simply their personality. If you are feeling hopeless, think of what your role model would do in such a situation. 

Would they be worried and isolate themselves? Or would they take action to improve their condition?

You can seek inspiration from them and act accordingly. You can also seek advice from your role models at work, at home or in the community. 

Practice gratitude:

Staying in a state of gratitude can help to reduce the feelings of hopelessness considerably. Gratitude helps highlight the good parts of your life. When you focus on the good, your attention automatically diverts from the resisting negative thoughts to the positive ones. 

Focus on taking action:

Feeling hopeless comes with a wave of demotivation. As an outcome of this, many stop taking action, which pushes them further into a downward spiral. Instead of sitting and ruminating on your negative thoughts, you can focus on taking action. You can start by asking yourself these questions:

1. What did I enjoy the most in childhood?
2. What is the one thing that I want to get done today?
3. How can I make my day more fruitful?

Getting things done builds confidence and fills you with hope to do better. 

Treating Hopelessness in Depression:

Studies have shown that treating depression reduces hopelessness as well. Psychotherapeutic approaches like Cognitive behavioural therapy (CBT) have been instrumental in treating hopelessness. CBT has helped enhance changes in self-view, motivation, mood, and vegetative symptoms like sleep disturbances, fatigue and weight differences. It targets to change the patient’s cognitive distortions. CBT is also combined with pharmacotherapy to reduce the effect of hopelessness significantly. Many researchers also hint at the fact that medications alone can reduce the sense of hopelessness in individuals. However, in clinical settings, it is always combined with psychotherapy. Another technique practised to target hopelessness is the Best Possible Self technique (BPS). The BPS technique requires the person to envision himself or herself in an imaginary future where everything turns out in the way the person wishes.

Current research and advancements in technology have also enabled the use of Non-invasive brain stimulation technology like tDCS to treat depression and hopelessness. It enhances the activity of neurons and treats depression effectively. Mave Health’s ARC-tDCS has been used to treat mental health disorders and reduce their effect significantly. 

Online Therapy Options:

Understandably, taking the first step to work through hopelessness in depression can be daunting. If you are overwhelmed by the feeling of hopelessness, you can schedule a counselling session with a therapist online. They can help you address your problems and slowly change your perception towards them. They will also help you to take steps to improve your mental well-being. Multiple online counselling platforms are available to offer guidance and help to those in need. 

Mave Health’s Therapy Club is formed to make mental well-being accessible. If you feel hopeless in depression, you can simply schedule an appointment with any therapist of your choice. You can talk to them over a video call, talk about your problems and seek solutions. 

When to Consult Your Mental Health Professional:

Everybody goes through ups and downs and feeling hopeless in some situations in life is unavoidable. You cannot help but ruminate over it but you must also know how to pull yourself out of it. 

If the feeling of hopelessness persists for more than two weeks, there is a possibility that you are suffering from depression. If this hopelessness interferes with your daily life or you are having suicidal tendencies, you must seek professional help. 

Mental health professionals will help you reframe your thoughts and encourage you to have a positive outlook. They can help you learn tricks to make you more hopeful and adopt an optimistic attitude in life.

Conclusion:

Hopelessness or despair is the most prominent symptom of depression. You cannot help but feel that nothing fruitful might turn in your life. However, this is not true. Hopelessness is just a mental state and you can pull yourself out of it. 

You can learn to fight the voices that limit you from reaching your best potential. You just have to learn to cope with it. Techniques like reframing your thoughts, practicing gratitude or even looking up to a role model can provide a boost of motivation. 

Figuring out how to fight depression and hopelessness is a job you don’t have to do alone. Remember that your loved ones are your biggest support. You can rely on them for help. They will not judge you for feeling this way. If you feel that this feeling of hopelessness is coming in the way of conducting your daily activities, do seek professional help. Therapists are trained to guide you through this problem and help you feel hopeful again. 

At Mave Health, we believe that a person’s biggest strength is the support they get from their surroundings. With the ARC-tDCS technology and psychotherapy available online, we can help you reach your full potential and feel hopeful again. 

References:

1. Liu, R. T., Kleiman, E. M., Nestor, B. A., & Cheek, S. M. (2015). The Hopelessness Theory of Depression: A Quarter-Century in Review. In Clin Psychol Sci Prac (Vols. 22–345, pp. 345–365). https://doi.org/10.1111/cpsp.12125 
2. Greene, S. M. (1989). The relationship between depression and hopelessness. The British Journal of Psychiatry, 154(5), 650–659. https://doi.org/10.1192/bjp.154.5.650 
3. Hopelessness: Definition, Examples, & Theory. (n.d.). The Berkeley Well-Being Institute. https://www.berkeleywellbeing.com/hopelessness.html 
4. Lcsw, A. M. (2023, November 9). What Can Help When You're Feeling Hopeless. Verywell Mind. https://www.verywellmind.com/9-things-to-do-if-you-feel-hopeless-5081877 
5. Marchetti, I., Alloy, L. B., & Koster, E. H. W. (2023). Breaking the Vise of Hopelessness: Targeting its Components, Antecedents, and Context. International Journal of Cognitive Therapy, 16(3), 285–319. https://doi.org/10.1007/s41811-023-00165-1
6. Assari, S., & Lankarani, M. M. (2016). Depressive Symptoms Are Associated with More Hopelessness among White than Black Older Adults. Frontiers in Public Health, 4. https://doi.org/10.3389/fpubh.2016.00082