Author’s Note: This blog is written from a place of privilege and marginalization as a white, queer, non-binary person. I do not aim to claim that every person reading this can follow every step of separation or care taking that is listed here. I fully recognize that not everyone has the privilege to “step away” from hopelessness and I seek to support holding both an inescapable feeling of hopelessness and hope simultaneously. This is also not an article aimed at supporting the feeling of hopelessness that comes with mental illnesses.
Lately, I’m noticing how a lot of people are carrying a quiet, or not-so-quiet, sense of hopelessness. Unfortunately, it’s not shocking. 5 minutes of the news can feel completely draining, witnessing injustice in your own neighborhood carries heaviness and, as if that’s not enough, it’s the middle of winter in Chicago.
When the world feels overwhelming, hope can feel distant, or even naïve. But losing hope doesn’t mean you don’t care. Often, it means the opposite. It means you care deeply, and your system is just overloaded.
This isn’t about pretending things are fine. Instead, I’m aiming to help teach how to hold onto hope while acknowledging reality so you don’t burn out, shut down, or feel completely numb.
Practicing Empathy Without Burnout
Many people are feeling stretched thin by what they’re witnessing and experiencing.
You might relate to thoughts like:
- I can’t keep up with everything that’s happening.
- I feel helpless when I walk past someone who needs help.
- I don’t even know where to start.
Firstly, know your response makes complete sense, and know you’re not alone in feeling this way. Empathy is a strength, true, but without support and boundaries, it can turn into emotional overload.
But try thinking about it this way: hopelessness isn’t a sign that hope is gone, but it signifying that your nervous system is overwhelmed.
Stepping Back to See the Bigger Picture
The feeling that everything is dark and grim causes our brains narrow their focus, zooming in on threat, loss, and what’s going wrong. That’s a survival response, but it can make the world feel smaller and more impossible to navigate than it actually is.
Taking a step back is just widening the lens enough to remember:
- Change has always come from collective effort over time.
- You are not meant to carry everything alone.
- Small actions still matter.
Rest is part of resistance.
“Caring for myself is not self-indulgence, it is self-preservation, and that is an act of political warfare.”
Hope Is Built Through Action, Not Pressure
I find that hope grows organically through connection and participation, even in small ways. Putting energy toward something you care about can transform helplessness into agency, especially when you do it in community.
That might look like:
- Volunteering occasionally
- Donating when you can
- Attending a meeting or event
- Following trusted organizations for accurate information
You don’t have to do everything. Pulling one thread still matters.
“If you’re pulling at one of the threads, you’re helping to unravel the whole damn cloth.”
Document the Wins
Our brains are wired to track danger, not progress. That’s why intentionally noticing positive change can be powerful.
Try keeping a running list of:
- A policy shift
- A mutual aid effort
- A moment of community care
- A conversation that gave you perspective
Each of these are evidence that movement, care, and resistance are happening, even when headlines don’t center them. So when hopelessness spikes, this list becomes a reminder: things are moving, including you.
Closing Thoughts
It can be overwhelming to witness and experience so much at once. When the weight of the world feels heavy, shrinking your focus to only what’s wrong is a natural response, but make sure you’re looking at the whole picture. Remember that you don’t have to carry everything. You just have to carry your part and let others carry theirs. And remember that even in the dark, there is always movement.
So while I can’t offer a quick fix to the heaviness I and others may be feeling right now, I can provide a simple reminder: hope lives in connection, boundaries, rest, and most importantly, in remembering that change is built collectively and over time.
Reflection Prompts
1. When do I notice hopelessness the most, and what else is happening in my life at that time?
Remember to be looking at the bigger picture of your stressors, and understanding context is helpful to decide what self-care practices you can try.
2. What is one boundary that could protect my energy this week?
Once you’ve identified this, use that boundary to lead your mindset that week. To take it an extra step, end each day by writing a sentence or two of how this boundary supported you that day.
3. Where have I already seen small examples of care, resistance, or change?
Every win matters! Keep a notebook or dedicated note on your phone to write these down, and look back at them often.
4. Who can I reach out to when things feel heavy?
Community can be a great way to shake off the stressors of the day-to-day. Find your village, and lean on each other for support.
5. What does sustainable hope look like for me?
Ensure that this isn’t built from urgency, impatience, or burnout and instead invite steadiness.
More About the Author
Laura Young is a licensed mental health therapist and art therapist at Thrive Ahead Co., located in the Bucktown neighborhood. Laura serves clients not only in Bucktown, but in the larger city of Chicago and surrounding suburbs.
Laura blends traditional therapy with an exploratory, creative approach to navigating the difficulities life can throw at us. In addition, if aligning with a client, they also leverage art therapy in their practice.
Their specialities include depression/mood concerns, personal growth, self-understanding, identity exploration, anxiety and overwhelm, and self-expression.
Meet the Founder
Jenn Graus is the incredible founder behind Thrive Ahead Co. and a licensed clinical professional counselor. Jenn is an active guide for her clients, is involved, approachable and attentive.
“You can bet that in a tough session, we’ll still find ways to connect with humor as I truly believe when used well it’s one of the most integrating skills we can have, to know and hold this lightness at the same time as the seriousness and even pain that life brings us.”
(Neurodivergence)(Neurodivergence) neurodivergence. Neurodivergence
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