Feeling hopeless? Here’s how to bounce back.

For those who care about the health of our planet, these are not easy times. Climate science is met with a shrug, while environmental policy is being loudly dismantled. Algorithms feed us unsettling updates, prioritizing outrage and fear to up comments and shares. Even if positive things are happening every day, it’s very understandable to occasionally feel hopeless about the climate crisis—and, according to the Climate Change and the American Mind survey out of Yale’s Program for Climate Change Communication, 31% of Americans do.

When hopelessness creeps in, it can feel like you’ve been transported to some blurry in-between space, one where time is warped and possibility feels distant. You might feel paralyzed or haunted by the pessimistic refrain: Why bother? 

Those dealing with these feelings are by no means alone. The U.S. dropped from 11th to 24th in the United Nations’ 2025 World Happiness Report—our lowest ranking since 2012. The decline was largely driven by increased feelings of hopelessness and loneliness among people under 30. A recent analysis of 94 studies found that women, young adults, those with left-leaning views, and people who stay on top of climate-related news are among the groups most likely to experience climate anxiety.

But many mental health professionals, including those who specialize in climate anxiety, emphasize: hopelessness isn’t the story, it’s a small chapter. “When someone tells me they’re feeling hopeless, I try to gently slow things down,” says Robin Shannon, a licensed clinical professional counselor and founder of Chicago Healing Connection. “I remind them that hopelessness doesn’t mean you’re broken. It often means you’ve been carrying too much, for too long, without enough support.” The feeling, she stresses, is not something to ‘snap out of’ but approach with compassion and curiosity. 

To arm you with some advice, we asked Shannon and other therapists to share what they recommend to patients who are feeling hopeless. Here’s what they suggest.

Get moving

One of the most effective ways to combat hopelessness is to move your body. Movement and exercise have repeatedly been shown to improve mood. Even a little bit of time outdoors in nature—focusing on the senses of sight, smell, touch and hearing—can be a great start. Being outside connects us with forces that are more solid, and more neutral, than our hopeless thoughts. This helps break the connection between the negative thoughts and emotions that fuel hopelessness. 

— Anna Yam, Ph.D., Bloom Psychology

Understand that you have resources

One piece of advice I often share with my clients is this: There is no emotion your adult self can’t handle. You’ve lived through challenges, learned skills, and developed resilience. Even when old feelings like fear and hopelessness resurface, you are no longer powerless. You have resources now. As a kid you didn’t have any resources, you were trying to survive. Now, you can face and move through whatever comes up.

— Carolina Bracco, LCSW, Inner Path Therapy

Tune into your emotions 

Understand what the emotion is trying to tell you. Not why you’re feeling hopeless, but rather what it’s telling you about what you might fear or feel vulnerable about, and what you might need. Ask yourself: What might the times have in common that I feel this way? Are there specific emotional triggers? Are there certain situations that are contributing to this feeling? Clarify if your hopelessness might actually be a feeling of helplessness. If it is, it might be easier to know what you need, what might help, and what action you can take. 

— Sherry S. Kelly, Ph.D., Licensed Clinical Psychologist and author

Take one small step

When someone feels hopeless, I remind them: This feeling is a signal, not a life sentence. It often means they’re overwhelmed and have lost sight of their sense of agency or possibility. It’s the mind’s way of saying, Something needs to shift, but I can’t yet see how. Two practical steps I often suggest are: Pause and gain perspective and take one meaningful step. Hopelessness often traps us in overwhelming, negative future scenarios. Taking a moment to pause and remind yourself that thoughts are not facts can create much-needed space and clarity. And don’t wait to feel better to act. Even tiny actions—sending a text, stepping outside for fresh air, or writing down one thing you care about—can spark momentum and remind you that you’re not powerless.

 — Carolyn Karoll, LCSW-C, CEDS-C

Rephrase the feeling

Instead of saying, “I am hopeless,” rephrase it to, “I notice myself feeling hopelessness at this moment.” This subtle shift from identity to observation creates distance and space to breathe, allowing for a perspective above the ‘fog.’

— Kathy Wu, Ph.D., author and trauma-informed psychologist

Write a letter to yourself

It can help to write a letter to yourself when you’re not feeling so bad, reminding you that the feeling isn’t going to last forever. That way, even if you can’t generate these thoughts in the moment, you can just read them in your own handwriting, reminding you to stick through it until you’re out the other side.

— Raffi Bilek, LCSW-C, Director of The Baltimore Therapy Center

Shrink the timeline

Name the feeling. Saying “I feel hopeless” out loud is hard, but powerful. It helps shift you out of shame and into self-awareness. And remember to tend to your body. When our nervous system is overwhelmed, our thoughts can spiral. Gentle grounding—placing a hand on your chest, stepping outside, breathing slowly—helps us get back into our bodies and out of survival mode. I also try to help people ‘’shrink the timeline:’ Hopelessness tells us things will always feel this way. Instead, focus on what might help you feel 5% more steady today—or even in the next 10 minutes? 

— Robin Shannon, LCPC, Founder of Chicago Healing Connection

Talk to someone—and find a goal

Seek support from people you trust and love. Don’t let the possibility of “they won’t understand me” stop you from sharing a little bit of your vulnerability—-they may surprise you. And find a goal that feels meaningful and gives you a sense that you’re making a difference, either in your life or in others. This can help spark hope and direction.   

— Yuxin Sun, Ph.D., Licensed Psychologist, Sunburst Psychology

Of course, it’s important to seek professional help when experiencing feelings of depression. All experts we spoke with emphasized this. “Talking to a professional therapist or psychologist would be very beneficial,” says Sun. “You don’t have to worry about their reactions–you know that they have worked with individuals who share similar feelings, you can freely share what has been internal for you with someone who is unbiased.” If hopelessness feels unshakable, talking to a mental health professional can make all the difference.