Hopelessness [1] is when you feel like things will never get better. It can happen after tough life events, like losing a job or someone you love. It’s also a common sign of depression.
People who have hope usually feel happier, stay healthier, manage stress more easily, and are less likely to feel depressed [2].
You can cope with hopelessness by recognizing and shifting thought patterns. You can also reach out to a therapist for support and pay attention to small moments of joy each day.
When life gets hard, it can be tough to stay hopeful. Maybe you lost your job or learned that someone you love is sick. Suddenly, the future feels uncertain. In those moments, it can be hard to know how to have hope or believe that things will get better.
Hope and mental health go hand in hand. When you feel hopeful, you believe that change is possible. That belief can make a big difference in how you handle challenges. Hope isn’t something you either have or don’t — it’s something you can build one small step at a time. Being hopeful isn’t about having toxic positivity. You can have hope while also acknowledging the challenges you’re facing.
Here are eight ways to bring more hope into your life.
Try “hopescrolling”
When you’re online, it’s easy to get stuck reading one piece of bad news after another — also known as doomscrolling [3]. Instead, flip the script. Try “hopescrolling” by looking for positive stories, inspiring people, and posts that make you feel good.
On social media, you can follow accounts that focus on kindness, creativity, and community. Seek out people and posts that inspire you to grow and see the good in the world.
Finally, it can be helpful to put limits on how much time you spend on social media or watching the news. You can set a timer that reminds you to focus on other things, like reaching out to a friend or focusing on a hobby you enjoy.
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Look for glimmers
Glimmers are the opposite of triggers. While triggers spark stress or negative emotions, glimmers are small moments that help you feel calm, happy, or hopeful.
A glimmer might be listening to your favorite song, curling up with a good book, or watching the sunset. Paying attention to these moments of joy can relax your body, lift your mood, and remind you that hope exists even on hard days.
Find hope through faith
Faith, whether spiritual or religious, can help you believe in something bigger than yourself and give you comfort during hard times. Prayer or meditation can remind you that you’re not alone and that there’s meaning in what you’re going through.
You don’t need to pray or meditate for hours. Even a few minutes of reflection in a quiet space can reduce anxiety, depression, and stress. In dark moments, having faith can spark the belief that better days are ahead.
Join a support group
A support group provides hope through reminding you that you’re not alone in whatever you’re experiencing.
Talking with others who understand can bring comfort and strength — especially when you’re experiencing a mental health condition, substance use, or grief. Being in community with others who are also in their recovery journey can be especially inspiring. Over time, these connections can help you rebuild confidence and restore your sense of belonging.
Volunteer your time
Helping others is a great way to boost your mood, make friends, and find greater purpose. It reminds you that what you do matters and that you have the power to make a difference.
Volunteering doesn’t have to be time-consuming. Small acts of kindness count too. You can donate food to a local food bank or run errands for an elderly neighbor. Helping others can inspire others to do the same, creating more hope for everyone involved. Research [4] shows that volunteering boosts mental and physical health, increases happiness, and builds confidence and life satisfaction.
Create a hope ritual
Simple daily rituals can help you feel more hopeful by adding meaning, structure, and connection to your day — especially when life feels uncertain. Lighting a candle, writing in a gratitude journal, or taking a walk each morning can remind you that good things are still possible. Research suggests that people who have a consistent morning ritual [5] have a more positive outlook.
Reframe your thoughts
When you notice your mind jumping to the worst outcome, pause and ask yourself, “What if things turn out better than I expect?”
Changing your perspective can help you see challenges in a new light and remind you that tough moments don’t last forever. Of course, this might not come easily at first. But with awareness and practice, you can start to adopt a more hopeful mindset.
Find your sense of purpose
Having a goal, passion, or cause to care about gives your life direction and helps you stay motivated through difficult times. When you have a sense of purpose — whether that’s caring for your family or working toward a personal dream — it gives you a reason to keep going even when things feel tough. Purpose helps you focus on what truly matters to you instead of what’s going wrong, which builds hope and resilience.
Spend time with pets
Pets can bring love, comfort, and laughter into your life. Their playful energy reminds you that hope can be found, even on hard days. Caring for an animal gives you a sense of purpose and something to look forward to each day. Pets live in the moment and don’t judge, which can remind you to do the same. If you can’t adopt, consider fostering, and giving a pet a safe, loving home while they wait to be adopted.
Adopt a sense of childlike wonder
Children naturally find joy and curiosity in simple activities like watching the stars at night or building a sandcastle. When you approach life with that same sense of wonder [6], it helps you see beauty and possibility, even in hard times.
You can embrace a more childlike sense of wonder by slowing down, asking questions, and living in the moment. This mindset can spark creativity, lift your mood, and remind you the world is full of hope and surprises waiting to be discovered.
Seek professional help
Therapy can help you build hope by teaching you new ways to look at challenges, set goals, and believe in positive change. Cognitive behavioral therapy (CBT), a type of talk therapy, can help you recognize negative thoughts and replace them with more hopeful ones. It’s never too late to start therapy, and research shows that people who feel more hopeful tend to have lower rates of depression and anxiety.
Trying to force positivity by denying how you actually feel can leave you more discouraged. Hope grows in a healthier, more authentic way when people allow their feelings, stay gentle with themselves, and make room for small, genuine moments of positivity.
Ashley Ayala, LMFT
Clinical reviewer
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Hope gives us strength to face challenges and help us stay balanced. Without it, stress and sadness can take over. If you’re having trouble finding hope, therapy can help you understand your feelings, build coping skills, and see new possibilities for the future.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
References
- [Hopelessness: a concept analysis] https://pubmed.ncbi.nlm.nih.gov/15045898/
- Hope and Optimism as an Opportunity to Improve the “Positive Mental Health” Demand https://pmc.ncbi.nlm.nih.gov/articles/PMC8907849/
- Doomscrolling Scale: its Association with Personality Traits, Psychological Distress, Social Media Use, and Wellbeing https://pmc.ncbi.nlm.nih.gov/articles/PMC9580444/
- Volunteering and health benefits in general adults: cumulative effects and forms https://pmc.ncbi.nlm.nih.gov/articles/PMC5504679/
- The Power of a Morning Routine https://www.nami.org/complimentary-health-approaches/the-power-of-a-morning-routine/
- Childhood curiosity might be somewhat protective against depression in adulthood, study finds https://www.psypost.org/childhood-curiosity-might-be-somewhat-protective-against-depression-in-adulthood-study-finds/#google_vignette
Linda Childers
Linda is an award-winning medical writer with experience writing for major media outlets, health companies, hospitals, and both consumer and trade print and digital outlets.
Her articles have appeared in the Washington Post, USA Today, WebMD, AARP, Brain+Life, HealthyWomen.org, The Rheumatologist, California Health Report, Everyday Health, HealthCentral, and many other media outlets.
While juggling the responsibilities of being part of the “sandwich generation” and caring for both her toddler son and terminally ill mother, a nurse friend encouraged her to seek therapy, which helped her to learn coping strategies and manage her depression. Linda hopes her work will help to destigmatize mental health conditions and encourage others to get the help they need.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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