5 Ways to Reclaim Hope When Life Feels Out of Control

Yes, the news can drive us crazy, and it can be hard to hold onto hope when the ground we're standing on seems to be shifting every single day. 

It's so easy to be swept up by sensational events, or have our minds hijacked by fear. What to do?

Let's take a deeper look at an often misunderstood emotion: hope. It is so much more than wishful thinking, waiting for a better day or looking at life through rose-colored glasses. 

Hope is actually a powerful life-giving force, and it's something that we can consciously choose to cultivate, no matter the circumstances. 

Think of it as a spiritual muscle that we get to grow. The more we use it, the stronger it gets—and the more it carries us forward. 

Instead of succumbing to fear or numbness, choosing hope is also about making a mental shift to take back our connection to what we value most.  This involves checking in with our inner compass. It requires more intention and steadfastness to  stay the course and to connect with something deeper.

When we are aligned with that, we sense the possibilities.  It's only then that we can better guide our mind and our energies to create the conditions in which hope can nat­urally grow. 

The more we use this muscle, and put hope into action, the stronger it gets—and the more it carries us forward. We all have that capacity - it just needs to be focused on, so it can grow.

Why Hope Matters (Especially Now)

Hope isn’t pretending everything is fine. It’s believing that even if it’s not fine now, it can be.

Brené Brown, describes hope as a function of struggle. It’s not something we're born with—it’s something we cultivate. That means hope is a skill. One we can learn. One we can teach.

Even Oprah reminds us that “Every storm runs out of rain.” She’s not just offering comfort—she’s offering perspective. Whatever we’re walking through today, it’s not permanent. We can hold space for our pain without losing sight of the possibility that something better is coming.

Hope is what allows us to imagine a future that feels worth fighting for. It's the bridge between heartbreak and healing, between paralysis and action, between what's hurting now and what could still be beautiful. It keeps our hearts open, and reminds us: we are more than what we are walking through.

So… How Do We Actually Keep Hope Alive?

Here are five powerful, research-backed and soul-supported ways to maintain hope, especially when things feel bleak.

1. Name What You’re Feeling (Yes, All of It)

Hope begins with truth-telling.

When life gets overwhelming, our instinct is often to minimize or numb our feelings. But stuffing them down doesn’t make them disappear—it makes them louder, festering below the surface to erupt later in ssurprising ways.

“We cannot selectively numb emotions.”  - Brene Brown

When we try to bury fear or grief, we also mute joy, connection, and yes—hope.

So, name what’s real. Say it out loud. Write it in your journal. Call a friend and let the messy stuff be spoken. It may sound like:
“I’m scared right now.”
“I feel exhausted by how much is uncertain.”
“I’m losing faith in people, and I hate that.”

This isn’t complaining—it’s clearing the space so hope can find a way in.

2. Limit Your Exposure to the Noise

Hope doesn’t flourish in a doomscroll.

Yes, it’s important to stay informed—but not at the cost of your mental, emotional, and spiritual well-being. You are not a machine designed to process the pain of the entire world every hour on the hour.

Create boundaries around your media intake. Curate your feed. Take digital detox days. And instead of waking up to headlines, try waking up to your own breath, your own intentions, your own possibility.

When you reclaim your attention, you reclaim your power. And that is a direct pathway back to hope.

3. Find One Thing That Grounds You Daily

When everything feels chaotic, rituals restore order.

This doesn’t have to be elaborate. It can be lighting a candle in the morning. Saying a three-word mantra. Standing barefoot on the grass and remembering that life has seasons—nothing lasts forever.

The point is intentionality. You’re reminding your nervous system: “I’m still here. I still get to choose how I meet this moment.”

“The greatest discovery of all time is that a person can change their future by merely changing their attitude.”  - Oprah

A grounding ritual shifts you from reaction to response—from fear to faith.

4. Be in the Company of Hope-Filled People

Hope is contagious. So is despair. Choose wisely who gets a seat at your mental table.

You don’t have to cut people off, but you can choose to spend more time with those who lift you, who remind you of what’s possible, who hold the light when you forget how to.

Find your hope circle—those people who see your light even when you can’t. And be that person for someone else. There’s nothing more healing than saying to another human being, “I believe in you.” Often, that’s all it takes to remember the path back to believing in yourself.

5. Do One Small Thing That Moves You Forward

Hope loves action. Not grand gestures, but tiny, meaningful steps.

Taking that course. Finally starting that creative project, Emailing that coach. Drinking more water. Making a list of what you’re grateful for. Going outside. Choosing to speak kindly to yourself, even when the inner critic is loud.

These aren’t just wellness tips—they’re hope habits.

Because here’s the deal: we don’t wait for hope to come after we feel better. We start doing hopeful things now, and that’s what helps us feel better.

And if you feel committed to a cause, take steps together with like minded people. You will connect with those who share your values, and remind yourself that small steps set the foundation for bigger change.

Hope Is a Spiritual Discipline

When the world feels dark, hope doesn’t mean pretending it’s light.

It means you light a candle anyway.

It means you choose to believe that your life—this beautiful, messy, unfolding story—is not done yet. That even now, something new can be born.

Consider thinking of hope as your spiritual muscle - the more you exercise it, the more you will feel your inner strength stretching, breathing, and bending in the wind. 

Viktor Frankl who spent years in a concentration camp, explained in Man's Search for Meaning that hope is not something passively received. It's a conscious choice we can make, even when faced with seemingly impossible odds. This choice to hope, he believed, is a fundamental aspect of the human spirit. 

There is a future that is brighter than this moment. There is a part of you that already knows how to be resilient. And there are people out there—who are also doing their best to keep choosing love, grace, and trust in something better. Hope reminds you that you are not alone.

Take the Longer View

Align yourself with those things that do not change. Even after a storm, the sun emerges. After night, there is morning. Winter does turn to spring. You can count on it. 

That is nature's power, and we are part of nature... 

Here's an invitation to consider that can set the tone for your life: “I don't know how this will turn out. But I know who I am. And I will choose to keep showing up—with heart, with truth, with hope.”