There’s a lot going on in today’s world. Constant news updates, uncertainty about the future, and personal challenges can leave many people feeling anxious, discouraged, or even hopeless. It’s completely normal to be discouraged by everything going on, but it’s still possible to have hope.
Hope doesn’t mean pretending that difficult things aren’t happening – it means finding ways to keep moving forward even when things feel uncertain. If you’re grieving, anxious, overwhelmed, or feeling numb, that’s okay. Give yourself the time to process those feelings and remind yourself that hard times don’t last forever. Also know that if you’re having a hard time finding hope right now, you’re not alone. Here are some things that can help:
What are you hopeful for?
We all want to feel hope, but what does that mean to you? Identifying exactly what you want to see change can help you feel more empowered to take action, which often brings hope. If you want to see people in your community support one another, get involved with groups doing mutual aid work. If you want to see political change, donate to organizations doing on-the-ground work or volunteer yourself in a way that still allows you to feel safe.
Remind yourself that this isn’t forever.
When life gets hard, it can be easy to forget that things will get better eventually. They may not improve as quickly as we’d like, and it doesn’t mean that current events won’t cause destruction, but they will end or become better controlled eventually.
Look ahead.
Think about what you are looking forward to or things you want to do once the chaos is under control. Make a list and start to plan – what steps you can take in advance to make these things a reality once they are possible?
Control what you can.
A big part of feeling hopeless is feeling like everything is out of your control. Remind yourself of what you can control – like your morning routine and what time you go to bed, or what you eat, or who you keep in touch with. These might seem too minor to make an impact, but being consistent with the little things can make a difference over time.
Turn to faith and spirituality.
If you are religious or spiritual, you may find hope in your faith. Many people feel that religion gives them a greater sense of purpose and is helpful to lean on during tough times. Look to your faith’s teachings for some peace and optimism that resonates with you, or connect with others in your faith community.
Combat your negative thoughts.
Our thoughts are directly connected to our feelings. If you’re dealing with unpleasant emotions, try to identify the specific thoughts related to how you’re feeling. Once you notice those negative thoughts, you can work to replace them with more positive ones – if you need some guidance, check out this worksheet or try this online tool.
Make time for fun.
Joy isn’t necessarily the same as hope, but it’s important to make sure you’re experiencing happy moments. Don’t feel guilty about spending time on things you love, whether that’s art, talking to friends, or having a funny movie marathon.
Keep up with basic self-care.
It can be tough to find hope in times of uncertainty, but it’s especially hard if you aren’t taking care of yourself. Make sure you’re eating well, staying hydrated, getting enough sleep, and moving your body regularly. It may not seem like much, but – just like with controlling the things you can – little things add up.
Taking steps to find hope in your life, but still can’t see it? Take a mental health screen – the way you’re feeling may be a sign of depression, and screening results can help you start a conversation about feeling better.
If you’re dealing with serious hopelessness or experiencing a mental health crisis, help is available. Call or text 988 to be connected to a trained crisis counselor for free, confidential support 24/7.
