Overcoming Hopelessness with 6 Positive Coping Strategies

As professionals dedicated to fostering wellbeing and resilience, we often encounter clients grappling with profound feelings of hopelessness.

Helping them navigate through the haze of hopelessness can feel like a difficult feat. But what if there were a way to lead them out of the haze and onto a pathway of hope?

Integrating positive psychology principles into our practice offers a powerful approach to restoring hope. By understanding the psychological roots of hopelessness and employing evidence-based strategies, we can help our clients transform their outlook and renew their sense of optimism.

This article explores these concepts and provides practical tools to guide clients toward a more hopeful and resilient life.

Before you continue, we thought you might like to download our three Gratitude Exercises for free. These detailed, science-based exercises will help you or your clients connect to more positive emotions and enjoy the benefits of gratitude.

Understanding the Psychology Behind Hopelessness

Hopelessness is a complex, multifaceted psychological construct, one with different theoretical perspectives that have emerged over time. In the scientific literature, some have conceptualized hope (and hopelessness) as a cognitive process (Snyder, 2002; Stotland, 1969), an emotion (Lazarus, 1999; Stockdale, 2019), and a virtue (Moellendorf, 2006; Snow, 2013, 2019).

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 (Snyder & Lopez, 2002).

This triad, sometimes referred to as Beck’s cognitive triad, plays a crucial role in the development of hopelessness (Beck, 1976). 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.

Another key psychological factor contributing to hopelessness is learned helplessness (Seligman, 1972). Learned helplessness occurs when an individual is repeatedly exposed to uncontrollable and adverse situations, leading them to believe that they have no control over their circumstances (Seligman, 1972).

Over time, this belief can generalize, 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 (Abramson et al., 1978).

Finally, hopelessness is often perpetuated by rumination, a cognitive process where individuals repeatedly focus on their distress and its possible causes and consequences (Nolen-Hoeksema et al., 2008).

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 (Nolen-Hoeksema, 2000).

Understanding the psychological underpinnings of hopelessness is crucial for delivering effective interventions. By recognizing the patterns that contribute to it, you can better equip clients with the tools needed to rebuild a sense of agency and optimism.

If you’re looking for inspiration and a deeper understanding about hopelessness, we encourage you to watch this video.

5 Types of Hopelessness

Hopelessness can be categorized into different types based on the underlying causes and contexts in which it arises. Here are some key types of hopelessness that have been discussed:

1. Situational hopelessness

Situational hopelessness is typically caused by specific life events or situations, such as the loss of a job or loved one, trauma, or a health diagnosis. These are perceived as overwhelming or unchangeable (Marchetti et al., 2023).

2. Chronic hopelessness

Chronic hopelessness is characterized by persistent, long-term feelings of hopelessness and is descriptive of an individual’s general outlook on life (Beck et al., 1974).

It is often associated with chronic mental health conditions.

3. Existential hopelessness

Existential hopelessness relates to a deep-seated sense of despair related to the belief that life is meaningless. It often arises from existential crisis or loss of purpose (Yalom, 1980).

4. Cultural hopelessness

Cultural hopelessness stems from societal and cultural influences, such as systemic oppression or discrimination (Polanco-Roman & Miranda, 2013).

5. Reactive hopelessness

Reactive hopelessness occurs in reaction to an acute or severe stressor that overwhelms a person’s coping mechanisms and can be natural disasters or rare, catastrophic life events (Bonanno & Burton, 2013).

Consequences on Health & Wellbeing

Hopelessness has been linked to various adverse health and wellbeing outcomes, including mental and physical health, social functioning, and even mortality.

Mental health implications

On the psychological front, hopelessness is strongly linked to depression, anxiety, loneliness, and an increased risk of suicidal behavior (Marchetti, 2018; Steeg et al., 2016; Abramson et al., 1989; Gum et al., 2017).

Individuals who experience hopelessness often engage in rumination, which exacerbates feelings of despair and can lead to severe depressive episodes (Nolen-Hoeksema, 2000).

Hopelessness is a predictor of suicidal ideation, attempts, and death, with significant but variable effects across different studies (Steeg et al., 2016; Ribeiro et al., 2018), increasing the risk of self-harm and suicide especially when combined with other risk factors, for example, unemployment and previous psychiatric treatment (Steeg et al., 2016).

Social functioning implications

Hopelessness is also associated with difficulties in identifying and communicating feelings, negatively impacting social functioning and emotional wellbeing (Serafini et al., 2019).

It negatively influences the severity of illness and psychosocial problems in patients with mood disorders (Pompili et al., 2013).

Physical health implications

Research indicates that individuals who experience high levels of hopelessness are at a greater risk for cardiovascular diseases, including myocardial infarction (heart attack), ischemic heart disease, and stroke (Everson et al., 1996; Marchetti, 2018).

A study by Everson et al. (1996) found that hopelessness was a significant predictor of mortality and morbidity due to cardiovascular conditions, independent of other known risk factors like smoking and hypertension.

Evidence suggests a potential causal role in cardiovascular health deterioration, likely mediated through mechanisms such as chronic stress, inflammation, and unhealthy behaviors like poor diet and lack of exercise. High levels of hopelessness also predict poorer health-related quality of life and increased mortality up to three years after critical illness (Orwelius et al., 2017).

Hopelessness is a critical factor that adversely affects both mental and physical health and social implications. It also exacerbates the impact of other stressors and risk factors, highlighting the need for targeted interventions to address hopelessness in various populations to improve overall health and wellbeing. We will discuss such interventions further down.

Using the Beck Hopelessness Scale (BHS)

How does one measure hopelessness?

One psychological assessment tool widely used is the Beck Hopelessness Scale (BHS), developed by Aaron T. Beck (1988).

It consists of 20 true–false statements that assess hopelessness in three areas:

• Feelings about the future
• Loss of motivation
• Expectations

It is more often used in clinical settings in the identification of clients at risk of depression and suicide, as well as those struggling with anxiety, chronic illnesses, and other mental health conditions.

The BHS can be used by trained clinicians such as psychologists, psychiatrists, mental health counselors, and therapists.

Examples of items on the BHS include (Beck, 1988):

• I look forward to the future with hope and enthusiasm.
• I might as well give up because I can’t make things better for myself.
• When things are going badly, I am helped by knowing they can’t stay that way forever.
• I can’t imagine what my life would be like in 10 years.
• I have enough time to accomplish the things I most want to do.

Limitations

Though generally acknowledged for its good reliability and validity across clinical samples (Beck, 1993), one limitation of the BHS is that it relies on self-reported data, which is subject to response biases and subjective interpretation.

Steed (2001) provided evidence for the reliability and validity in a nonclinical sample. By examining the psychometric properties of the BHS within a nonclinical population, Steed’s research helped to clarify the potential limitations and considerations when interpreting BHS scores in nonclinical settings.

How to Foster Hope in Hopeless Clients

Fostering hope in clients is an essential aspect of therapeutic work. According to Snyder’s (2002) hope theory, hope is not just a passive feeling but an active process involving two key components: agency and pathways.

Agency refers to a client’s motivation and belief in their ability to pursue goals, while pathways represent the strategies and routes they believe they can use to achieve those goals (Snyder, 2002). Together, these elements create a framework that therapists can use to help clients cultivate and strengthen hope.

Therapeutic approaches to fostering hope typically begin with goal-setting. Clients are encouraged to identify clear, meaningful, and attainable goals, which provide direction and purpose. Once goals are established, therapists work with clients to develop multiple pathways to achieve them.

This process often involves cognitive-behavioral strategies, such as cognitive behavioral therapy (CBT), which helps clients identify and challenge negative thought patterns that undermine their sense of agency (Beck, 1993). By reframing these thoughts, clients can enhance their belief in their ability to succeed.

In addition to goal setting and cognitive restructuring, positive psychology interventions play a crucial role in fostering hope. Hope therapy specifically focuses on the components of hope, guiding clients through exercises that emphasize planning, overcoming obstacles, and reflecting on past successes (Cheavens et al., 2006).

These interventions help reinforce a client’s sense of agency, making them more confident in their ability to influence their future.

As can be said of all therapeutic work, cultivating a supportive therapeutic relationship is vital when helping clients who are struggling with hopelessness. This relationship provides clients with a secure base, allowing them to explore their emotions and develop hope in a safe environment.

By systematically enhancing both the agency and pathway components of hope, therapists can empower clients to envision and work toward a positive future, even in the face of challenges. This comprehensive approach not only alleviates hopelessness but also promotes resilience and wellbeing.

6 Evidence-Based Positive Coping Strategies

Hopelessness is a debilitating emotional state that can sap motivation, drain energy, and erode a person’s sense of purpose. However, various evidence-based coping strategies can help individuals shift their perspective, foster resilience, and ultimately restore hope.

Below are some of the most effective strategies supported by psychological research:

1. Cognitive behavioral therapy

CBT is a well-established therapeutic approach that targets negative thought patterns contributing to hopelessness (Beck, 1993). By identifying and challenging these thoughts, individuals can learn to replace them with more realistic and positive beliefs. This cognitive restructuring helps reduce feelings of despair and fosters a more hopeful outlook (Beck, 1993).

2. Mindfulness-based stress reduction

Mindfulness-based stress reduction (MBSR) incorporates mindfulness practices like meditation and mindful breathing to help individuals stay present and reduce the impact of negative thoughts (Kabat-Zinn, 2003).

By cultivating a nonjudgmental awareness of the present moment, MBSR can alleviate the overwhelming emotions associated with hopelessness and foster a sense of calm and acceptance (Kabat-Zinn, 2003).

3. Gratitude journaling

Gratitude journaling involves regularly writing down things you’re grateful for, which helps shift focus from what is going wrong to what is going right.

This simple practice has been shown to increase optimism and decrease feelings of hopelessness by fostering a more positive outlook on life (Emmons & McCullough, 2003).

4. Hope therapy

Hope therapy is based on the concept that hope can be cultivated through goal setting, developing pathways to achieve those goals, and fostering the agency to pursue them.

This structured approach helps individuals regain a sense of control and purpose, counteracting the pervasive helplessness that often accompanies hopelessness (Cheavens et al., 2006).

5. Strengths-based interventions

Strengths-based interventions focus on identifying and leveraging personal strengths to overcome challenges. By using their unique strengths, individuals can build confidence and resilience, which are crucial in combating feelings of hopelessness (Seligman et al., 2005).

6. Humor

Humor is a vital coping mechanism that helps protect psychological wellbeing by offering a way to reframe stressful situations positively. By interpreting challenges through the lens of humor, individuals can buffer the impact of stress and maintain a sense of identity and self-worth, even in difficult times (Kuiper et al., 1995; Fritz et al., 2017).

These evidence-based strategies offer a multifaceted approach to overcoming hopelessness, helping individuals reframe their experiences, build resilience, and rediscover hope. By incorporating these techniques into therapeutic practice, mental health professionals can provide their clients with the tools they need to navigate challenging emotions and emerge stronger.

10 Ready-Made Exercises & Tools

Thankfully, many tools exist to help clients learn more positive, hopeful, and resilient ways to view and interact with their world.

In my own work with clients over the years, it became clear that most of them had not learned or strengthened the foundational mindset skills to confidently address hardships and obstacles.

Teaching these skills is critical for building their capacity for a hopeful, optimistic approach to life. To that end, here are 10 free exercises and tools that you can begin integrating into your work right away.

1. Visualization techniques for hope

Visualization is a powerful technique that helps clients imagine their desired outcomes in vivid detail, fostering a sense of hope and motivation.

This visualization article includes 16 techniques and tools you can try with your clients. By visualizing success, they can mentally rehearse the steps needed to achieve their goals, reinforcing their belief in their ability to overcome challenges and succeed.

2. Willingness, goals, and action plan

This free template is designed to help clients increase their sense of agency by systematically identifying their goals, considering potential obstacles, and creating a practical, step-by-step action plan.

By clearly outlining the path to their goals, clients can build confidence and momentum toward achieving them.

3. “What is hope?” Thought exercise

This exercise invites clients to explore the concept of hope by answering a series of questions designed to increase their optimism.

It encourages clients to reflect on what hope means to them, how it has influenced their lives, and how they can cultivate it further, helping them develop a more hopeful and positive outlook.

4. Dispute negative thinking

This worksheet guides clients through the process of identifying and challenging negative thoughts that contribute to feelings of hopelessness.

By reframing these thoughts and replacing them with more balanced, realistic perspectives, clients can reduce their negative thinking patterns and enhance their overall wellbeing.

5. Adopt a growth mindset

This growth mindset worksheet helps clients shift from a fixed mindset, where abilities and outcomes are seen as static, to a growth mindset, where challenges are viewed as opportunities for learning and development.

By adopting a growth mindset, clients can increase their resilience, motivation, and capacity for hope.

6. Visualize success

The Visualize Success worksheet encourages clients to create a detailed mental image of achieving their goals, focusing on the emotions, sensations, and outcomes associated with success.

This exercise reinforces their belief in their ability to succeed and serves as a motivational tool to keep them focused and determined.

7. Replace negative self-talk

Negative self-talk can be a significant barrier to hope and progress. This worksheet helps clients identify their negative self-talk patterns and provides strategies for replacing them with positive, constructive statements.

By changing their inner dialogue, clients can build self-esteem and foster a more hopeful outlook.

8. Unhelpful thinking styles

This worksheet helps clients recognize and address unhelpful thinking styles, such as catastrophizing, black-and-white thinking, and overgeneralization.

By identifying these patterns, clients can learn to challenge and modify them, leading to more balanced and hopeful thought processes.

9. Creating realistic optimism for resilience

This tool focuses on helping clients develop realistic optimism—a balanced perspective that acknowledges challenges while maintaining a hopeful outlook.

By fostering realistic optimism, clients can build resilience, enabling them to persevere through difficulties with a positive and determined attitude.

10. Resilient problem-solving skills

Resilient problem-solving skills empower clients to approach challenges with a solution-oriented mindset. This tool provides strategies for breaking down problems, exploring multiple solutions, and taking actionable steps, helping clients maintain hope and motivation even in the face of adversity.

These 10 tools collectively offer a solid approach to begin supporting clients in building hope, resilience, and a positive outlook on life. By incorporating them into your work with clients, you can equip their clients with practical strategies to navigate challenges and achieve their goals.

Helpful Resources From PositivePsychology.com

We have several more resources to support you in the process of helping clients increase hope through evidence-based interventions. Here are a few ideas if you’re just getting started:

• Our strengths-based skills article provides 12 skills and activities therapists can use to begin integrating a strengths-based approach into their work with clients struggling with hopelessness.
• To learn more about how to perform hope therapy, this article offers an overview of the approach as well as four techniques you can begin using in session.

If you’re ready for a more comprehensive set of tools to support you in this work, including ways to help others enhance their resilience in the face of challenging circumstances, we encourage you to access the Positive Psychology Toolkit©, which is packed with science-based exercises, practical activities, and interventions.

Another excellent tool to consider is the Realizing Resilience Masterclass©, which includes all the materials you need to deliver high-quality resilience training sessions to your clients. These tools will support you in helping others flourish by developing the skills to bounce back from life’s challenges.

If you’re looking for more science-based ways to help others harness the benefits of gratitude, this collection contains 17 validated gratitude tools for practitioners. Use them to help others shift to a more positive mindset and experience the joys of life more deeply.

A Take-Home Message

Hopelessness is a serious and, unfortunately, prevalent issue in our modern society. As professionals working with clients struggling with hopelessness, we can feel confident — and hopeful — that we can effectively support them by integrating the numerous positive psychology tools at our fingertips.

By understanding the psychological roots of hopelessness and employing evidence-based strategies — such as cognitive behavioral techniques, mindfulness practices, and strengths-based interventions — we can help clients rediscover their capacity for hope, resilience, and purpose. These approaches not only empower clients to set and achieve meaningful goals but also foster a renewed sense of agency and optimism.

Remember, even in the face of profound despair, hope can be nurtured and restored. Our role is to illuminate the path forward, helping clients navigate their way toward a more hopeful and fulfilling life.

We hope you enjoyed reading this article. Don’t forget to download our three Gratitude Exercises for free.