How to Find Hope in Challenging Times

Strategies to build greater hope and overcome feelings of helplessness and hopelessness.

Published on Feb. 13, 2026

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This article provides guidance on how to find hope and overcome feelings of helplessness and hopelessness during challenging times. It explains how chronic stress can compromise our ability to think clearly and move forward, and offers steps to develop greater hope, including recognizing stress, using calming strategies like deep breathing and self-compassion, and setting meaningful goals with pathways and agency.

Why it matters

The article is relevant as the COVID-19 pandemic and other global challenges have led to a rise in anxiety, depression, and a sense of hopelessness worldwide. By providing actionable steps to build hope, the article aims to help readers improve their mental health and resilience during difficult times.

The details

The article outlines how chronic stress can trigger a fight-or-flight response in the brain's amygdala, compromising our higher cognitive functions and leading to defensive reactions like aggression, withdrawal, or helplessness. It then provides two simple strategies to relieve stress: deep breathing and practicing self-compassion. The article then explains how to develop 'active hope' by setting meaningful personal, professional, or altruistic goals, identifying pathways to achieve those goals, and building personal agency and motivation.

  • In September 2025, the World Health Organization reported a worldwide rise in anxiety and depression.
  • The article was published on February 13, 2026.

The players

Jim Doty

A Stanford neurosurgeon who would take three deep mindful breaths to relieve stress and focus during complex brain surgery.

Kristin Neff

A psychologist who recommends a three-step process for practicing self-compassion: naming your feeling, recognizing your common humanity, and being a caring friend to yourself.

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What they’re saying

“If this works in stressful brain surgery, it should help with our challenges too.”

— Jim Doty, Stanford neurosurgeon (Psychology Today)

“Talk to yourself as you would a dear friend, saying reassuring words like 'this is hard but I'm here for you. We can get through this.'”

— Kristin Neff, Psychologist (Psychology Today)

The takeaway

By recognizing and relieving stress, practicing self-compassion, and setting meaningful goals with pathways and agency, individuals can build greater hope and resilience to overcome feelings of helplessness during challenging times.