Common Triggers
- →Job loss or financial instability
- →Chronic illness or health issues
- →Loss of a loved one
- →Repeated failures or rejections
- →Isolation or lack of social support
- →Ongoing stress or trauma
Physical Sensations
- •Heaviness in the chest
- •Low energy or fatigue
- •Numbness or emptiness
- •A sinking feeling in the stomach
- •Tightness in the throat
- •Difficulty sleeping
Plutchik's Emotion Wheel
sadness
reintegration / help-seeking
Working with This Emotion
Recognize
Hopelessness can be recognized by physical sensations like a heavy heart, low energy, and a sense of numbness. Facial expressions might include a downward gaze and drooping shoulders. Behavioral signs include withdrawal from social activities and a lack of motivation.
Understand
Common causes of hopelessness include chronic stress, loss (such as the death of a loved one), ongoing illness, or repeated failures. It can also be triggered by feelings of isolation and abandonment.
Label
To label hopelessness accurately, distinguish it from similar emotions like sadness or disappointment. Hopelessness is characterized by a deep belief that things will never get better, whereas sadness might still allow for the possibility of improvement.
Express
Healthy ways to express hopelessness include talking about your feelings with trusted friends or family, writing in a journal, or engaging in creative activities like painting or music. These outlets can help you process and articulate your emotions.
Regulate
Strategies to regulate hopelessness include practicing mindfulness meditation, seeking professional therapy, setting small, achievable goals, and connecting with supportive communities. Regular physical activity and maintaining a routine can also provide structure and a sense of control.
Co-occurring Emotions
Emotions that frequently appear alongside hopelessness, based on the NRC Emotion Lexicon.
Associated Words
Words associated with hopelessness from the NRC Emotion Lexicon.
Using Inner
Using Inner, you can track patterns of hopelessness by logging specific instances when it arises. Pay attention to physical sensations like heaviness in the chest or a sinking feeling in the stomach. Use the app to explore what triggers these feelings and experiment with different regulation strategies, such as mindfulness exercises or reaching out for support from friends or professionals.
Try Inner for FreeSources & References
- —RULER Framework (Yale Center for Emotional Intelligence)
- —Plutchik's Wheel of Emotions
- —Geneva Emotion Wheel
- —Lisa Feldman Barrett - How Emotions Are Made
Related Content
Despair
The complete loss or absence of hope.
Sadness
Feeling or showing sorrow; unhappy.
Melancholy
A deep, pensive, and long-lasting sadness.
The Shadow
The unconscious aspect of personality containing rejected or repressed qualities.
Projection
Attributing one's own unacceptable thoughts, feelings, or motives to another person.