Feeling hopeless is heavy and painful. It’s important to remember that you’re not weak for feeling this way, and someone else in your situation would probably feel the same. Learn about the steps you can take today to find the support you deserve and start feeling more hopeful about the future.
In this article
Key points
You are not alone, and help is available: If you feel like hurting yourself or don’t want to live, call or text 988 for free, 24/7 support. Reaching out shows strength, and you deserve help.
Small steps can help you start to feel better: Taking care of your basic needs, talking to someone you trust, and balancing movement with rest can help you feel a little better and build hope.
Feelings of hopelessness don’t last forever: It’s normal to feel this way sometimes, especially when life gets hard, but these feelings can and do change with time and support.
When to seek immediate help
If you’re thinking about hurting yourself or feel like you don’t want to live anymore, it is important to get help right away. That’s where the 988 Lifeline comes in.
You can call or text 988 for free, confidential support when things feel too heavy to carry alone. Trained counselors are available 24/7 to offer help during difficult moments. Reaching out for support when you are in crisis shows strength, not weakness. You do not have to suffer in silence. The world is better with you in it.
Feelings are not forever
Hopelessness can feel so painful because it comes from the belief that things will never get better. Things like money trouble, pressures at work and home, or dealing with chronic pain can feel unmanageable, especially when you’ve been struggling for a long time.
Feeling hopeless is not a sign of weakness. It is a sign that you need more support to feel better. You are not alone, there is help, and change is possible.
Small steps that can make a big difference
Taking small steps toward feeling a tiny bit better can add up to make a big difference. Here are some things you can try:
- Take care of the basics: When we feel completely overwhelmed, it can be easy to forget about basic needs. Eating nutritious food, drinking water, or taking a nap are good first steps toward feeling better.
- Talk to someone you trust: Feelings of hopelessness can grow when we feel alone. You don’t have to explain everything— just telling someone you trust what is going on can be a powerful and positive step. It’s ok to simply let them know you’re struggling or feeling really down about life. This conversation might feel difficult if you’re not used to talking about your feelings. Here is a tool to help you prepare for the conversation before you share.
- Be a friend to yourself: You would try to comfort a friend who was feeling hopeless, so try offering yourself the same support. Being kind to yourself can ease shame and remind you that you deserve care, especially when you’re facing more than you can handle.
- Balance movement with rest: Your mind and body are connected, and moving your body releases natural mood-boosting chemicals like serotonin and dopamine. While it’s important to move, resting and recovering from work and family responsibilities is just as important. If it is hard to find time to unwind, try setting aside even five minutes to recharge. This reset can make the rest of the day feel less stressful.
What should I do next?
If you are taking steps to feel better but you still feel overwhelmed, here are some additional things to try:
- Think about what resources you can access: It isn’t always easy to reach out for help but there are people who want to support you. Support can come from community clinics, food banks, places of worship, schools, or mutual aid groups. Local leaders, such as pastors, teachers, and farm co-op leaders may be able to connect you to helpful resources. You can always call a warm line (a non-crisis support line) or the 988 Lifeline for free, anonymous support.
- Reflect on what your feelings are telling you: There are often many layers to our feelings. It might be hard to figure out why exactly you are feeling hopeless. You can use this opportunity to think about what might be underneath your hopelessness. Ask yourself: Am I feeling lonely, unsafe, overwhelmed, or hurt? Identifying these feelings can help guide you to the support you need to feel better.
- Find treatment that works for you: Asking for help is one of the bravest things you can do. If you are open to it, search for a mental health provider in your area. Therapy can help you feel stronger in the face of challenges, heal pains from the past, and set goals to help you move forward. You might find that teletherapy, or virtual therapy, works better for you and your needs, especially if there are limited providers in your area. Support groups are another great way to get help and develop connections with others in a similar position.
Take a mental health test
If you or a friend are struggling with your mental health, take an anonymous, free, and private mental health test. It only takes a few minutes, and after you are finished, you will be given information about the next steps you can take based on the results.
