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Feeling hopeless? Top 14 steps to cope with hopelessness

Feeling hopeless? Top 14 steps to cope with hopelessness

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Do you feel stuck where escape is not possible? Do you question your self-worth? If so, you are not alone in feeling this way! Hopelessness is just a feeling that things will not improve, and you will continue to remain in adversity. But normally, it is precipitated by stressful life events such as poverty, displacement, or mental health conditions. However, by following the right steps and strategies, one can be able to manage hopelessness.

This article provides the steps and strategies to manage hopelessness. 

Understanding hopelessness 

Hopelessness is an emotional state that occurs when you are going through difficult times in your life. It can occur from several life aspects, such as climate change, financial stress, and more. Individuals experiencing hopelessness tend to remain sad, trapped, insecure, and doubt themselves. However, experiencing hopelessness is a natural part of human being, but if you are experiencing it for a long time it can be a sign of mental health disorder. 

What are the strategies to overcome hopelessness?

Hopelessness is a feeling of despair that severely impacts an individual’s life. Here are some of the strategies that may help in managing hopelessness and bring positivity in your life. 

Read More: Emotional Intelligence (EI) And Its Relationship With Mental Disorders

These include: 

  1. Accept your emotions

Acknowledge your thoughts and emotions to overcome hopelessness. The first one is to know about your thoughts and emotions. Motivate yourself by saying it’s ok to feel this way, everyone goes through hard times in their lives. Instead of getting rid of your thoughts and emotions, write them in a diary. 

 2. Find little moments of hope 

Everyone has their battles and difficult times in life. It makes finding happiness in little moments so much more invigorating to achieve success. Take a minute to ponder over nature, flowers in bloom, lakes, and forests, etc. One can take snaps, write memories in a diary, and even post them online can add to one’s positivity in life. 

3. Set goals 

Set small achievable goals, like exercising daily. Make a time goal to motivate yourself to a healthy lifestyle by 15 minutes of meditation, 15 minutes of walking, 20 minutes of exercising. 

When you put every inch of your routine details on a timetable, it gives you hope and optimism.

Read More: How To Improve Your Mental Health For Emotional Wellness

 4. Celebrate the little moments with full joy

You can celebrate small moments of life. For example, you can celebrate your job task completion or your health with expression and joy. And share them with friends. 

But not everything can transform overnight. That’s why you celebrate little wins in life. 

So, wherever you feel low, listen to your favorite music or eat your favorite snacks to boost your mood. 

5. Do opposite of your hopeless feelings

Hopelessness can make you harm yourself, isolate, or withdraw from social activities. Whenever these thoughts cross your mind, do the opposite of your thoughts, such as, go for walk, validate yourself more, or meet a friend, it can help in shifting your emotional state. These are small steps but can be very helpful for a longer run.

dealing-with-hopelessness

6. Take a healthy diet 

A healthy diet is a necessity for your mental and physical health. When you take nutritious foods, it affects your neurotransmitters, which results in mood enhancement. 

Moreover, eating well helps in blood flow and reduces inflammation in the brain. 

7. Support group

Joining a support group provides a sense of belonging. It helps in reducing the stigma of mental health conditions and reduces loneliness. Sharing your thoughts and emotions with other individuals without the fear of judgment reduces the isolation. It helps in building coping skills and provides hope by witnessing the recovery of others. 

8. Social connections 

Keeping social connections is an effective way of managing hopelessness. Leaning on friends and family in difficult times allows people to connect and break the isolation. Sharing your worries with the individuals gives a sense of belonging to the group and being connected with the group. 

Read More: The Connection Between Sleep And Depression

9. Balance exercise 

Make yourself busy with stress reduction techniques such as breathing, yoga. Set a corner in your house for yourself, where you can relax. Engage yourself in activities that help your mind to calm. Moreover, seek professional support if hopelessness becomes uncontrollable and difficult to manage. 

10. Take break from social media

The excessive use of social media, negative headlines, impact on your mental health limit the time you spend on social media. The breaks from social media reduce your stress levels, anxiety, depression, and hopelessness.

11. Practice gratitude

Engage yourself in gratitude by acknowledging the things you have, spend some time alone and write down the positive aspects of life. It helps in enhancing the mood and brings positivity in life. Write down the things you have 

12. Challenge your thoughts 

Whenever you think like “Why are things getting worse? Do I have to face hardships my whole life? Give yourself some time, take a deep breath and question yourself. Why am I thinking this way? What is another way of this situation? 

Reframing your thoughts is a beneficial process to reduce hopelessness. 

13. Find a seed of hope 

Engage yourself in the activities that you are interested in, it can be painting, going on riding, and more.  Engaging yourself in small things provides a positive impact on your life. This approach helps in gaining strength from past experiences. 

Read More: Online Psychiatrists Give The Same Care as In-House Psychiatrists

14. Find professional help

If you are feeling hopeless or sad for more than two weeks, you should consult the best mental health professional. A professional expert will make the best treatment plan according to your condition. They will recommend therapies and medications according to your conditions. 

Last Remarks 

Hopelessness is an emotional feeling that makes individuals feel drained, sad, and despair. Hopelessness is triggered by poverty, discrimination, misjudgment, unemployment, or even loss. Mental health conditions like sadness and confusion in life can also lead to hopelessness. Hopelessness affects your life in general. It also disturbs your sleep, your mood, and your eating habits. Luckily, it can be controlled if the right treatment is given and by following a healthy lifestyle. 

Take the first step towards healing at Orange Coast Psychiatry 

If you are struggling with hopelessness and feel like it’s getting worse! Orange Coast Psychiatry is here to help you. We provide effective individualized and group treatments according to your unique needs. Our team of experts provides a holistic approach to help you overcome your symptoms. Our team of professional experts works together to promote your growth and well-being. We also provide in-person and telehealth services so that you can get your treatments with ease.

Connect with our experts today!

Frequently Asked Questions

People face this because of poverty, shifting their homes frequently, or dealing with other mental health problems.

Yes, excessive use of substances can increase hopelessness

Yes, hopelessness can impact physical health; it causes fatigue, weight loss, and more.

Yes, hopelessness causes difficulties in sleep

It can be managed by taking a good diet, engaging in mindfulness activities, joining a support group, and more.

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Leemarie Lewis

Psychiatric-Mental Health Nurse Practitioner-BC

Leemarie Lewis is a Board-Certified Psychiatric Mental Health Nurse Practitioner with over six years of experience in emergency medicine, community health, and psychiatric care. She earned her Master of Science in Nursing from West Coast University, where she completed focused training in psychiatric assessment, psychopharmacology, and evidence-based therapeutic modalities across the lifespan. Her clinical interests include the treatment of anxiety, mood disorders, ADHD, OCD, trauma-related conditions, and substance use disorders.
She began her healthcare career at UCLA Health as a nursing assistant, where she frequently served as a one-to-one observer for patients in acute psychiatric crisis. This experience sparked her deep interest in mental health. She went on to provide care for unhoused individuals in Los Angeles, supporting both physical and psychiatric needs while advocating for underserved populations. Much of her clinical background was spent as an emergency department nurse at a Level 1 trauma and county facility, where she gained valuable experience managing complex psychiatric and medical emergencies with empathy and precision.
Leemarie is committed to delivering equitable, inclusive, and culturally responsive care. She emphasizes the importance of creating a collaborative, patient-centered environment where individuals feel heard, supported, and empowered in their mental health journey. She integrates preventive care, patient education, and individualized treatment planning into her practice.
Outside of work, Leemarie enjoys staying active, practicing self-care, and spending time with family and friends. She also loves traveling and trying new experiences that bring joy and balance to her life.

Vivienne Peng

Psychiatric-Mental Health Nurse Practitioner-BC

Vivienne Peng is a board certified Psychiatric-Mental Health Nurse Practitioner with over 10 years of nursing experience working in the mental health field. Fluent in both English and Mandarin, she brings a culturally responsive, person-centered care that honors each individual’s unique background and walks of life.
Vivienne’s clinical expertise spans crisis de-escalation, therapeutic communication, and evidence-based treatment modalities. She draws on a mix of techniques such as psychotherapy-based interventions, integrative care models, medication management, psychoeducation, and complimentary approaches in her care. She has worked with individuals ages 6 and above across a variety of settings. She supports individuals with mental health challenges including depression, anxiety, mood disorders, PTSD, Schizophrenia, and more. She is committed to provide compassionate, empathetic, individual-focused care, always meeting individuals where they are with respect, authenticity, and clinical skills.
Vivienne’s Practice emphasizes on creating a safe and judgement free environment where individuals feel supported and empowered on their mental health journey towards healing and growth. Drawing from the foundation of nursing, trauma-informed, and holistic care, Vivienne collaborates with individuals to develop personalized treatment plans grounded in current research, best practices, and the individual’s own goals and values.

Outside of work, Vivienne enjoys traveling, discovering new restaurants, watching movies and visiting museums. She genuinely enjoys meeting new people and feels inspired everyday by the strength and resilience of those she serves.

Dr. Grawert

Psychiatrist

Dr. Lauren Grawert is a double board-certified psychiatrist with the American Board of Psychiatry and Neurology and Addition Psychiatry. She is an integral part of the team of Supervising Psychiatrists for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast Psychiatry.
In previous roles, Dr. Lauren Grawert was the founder of LHG Telemedicine LLC, as well as Chief of Psychiatry (Northern Virginia) for the Mid-Atlantic Permanente Medical Group; she has also worked in private practice specializing in general psychiatry, substance use disorders, and medically assisted treatment (MAT). Dr. Grawert has served as an expert for the San Diego Community Response to Drug Overdose Task Force; the Addiction subcommittee leader for Kaiser Permanente National Mental Health & Addiction Leadership Organization; and a Professor of Psychiatry at Penn State College of Medicine. She received her medical and psychiatric training at Medical University of South Carolina.
Dr. Grawert is also experienced with a variety of behavioral healthcare models through both private practice and leadership roles at Kaiser Permanente and other organizations.

Jackson Tea

MSN, PMHNP-BC

Administrative Director and Psychiatric Mental Health Nurse Practitioner

Jackson Tea, MSN, PMHNP-BC, serves as the Administrative Director and a board-certified Psychiatric Mental Health Nurse Practitioner (PMHNP-BC) at Orange Coast Psychiatry. Dedicated to breaking the stigma surrounding mental health, Jackson is passionate about providing compassionate, evidence-based care that empowers individuals to take charge of their mental well-being. His expertise includes comprehensive psychiatric assessments, personalized medication management, and behavioral health interventions designed to help patients achieve the best possible outcomes in their mental health journey.
Jackson’s approach to care is rooted in the belief that mental health is just as vital as physical health. He focuses on creating a supportive, judgment-free environment where patients feel heard, valued, and understood. By offering individualized treatment plans tailored to each person’s unique needs and goals, Jackson helps clients overcome obstacles such as anxiety, depression, mood disorders, and other mental health challenges.
He holds a Post-Master’s Certificate as a Psychiatric Mental Health Nurse Practitioner from National University, a Master of Science in Nursing in Nursing Administration from the University of Phoenix, and a Bachelor of Science in Nursing from California State University, Los Angeles, where he earned Dean’s List honors. As a member of the Sigma Theta Tau Honor Society of Nursing, Jackson remains committed to advancing mental health awareness and promoting high standards of care in the field.
In his role at Orange Coast Psychiatry, Jackson leads clinical operations while ensuring regulatory compliance and delivering high-quality care. His core competencies include psychiatric assessment, evidence-based interventions, crisis management, clinical leadership, and risk mitigation. Above all, Jackson strives to make mental health care accessible and effective for everyone, supporting individuals in making meaningful progress, improving their quality of life, and achieving lasting well-being.

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Psychiatric-Mental Health Nurse Practitioner-BC

May Faustino, PMHNP-BC, is a compassionate and highly skilled psychiatric provider with over four years of nursing experience, including three years specializing in psychiatric care. She holds a Master of Science in Nursing from West Coast University, where she received extensive training in managing the psychiatric needs of pediatric, adult, and geriatric populations, as well as providing therapy and counseling services.
May has worked in diverse mental health settings, including forensic psychiatry at the Department of State Hospitals and behavioral health services at Aliso Ridge Behavioral Health. Her clinical expertise spans psychiatric assessments, medication management, and trauma-informed care, with a strong focus on treating anxiety, depression, and trauma-related disorders.
Bilingual in English and Tagalog, May is dedicated to serving diverse patient populations with a culturally sensitive approach. She is trained in evidence-based therapeutic modalities such as cognitive behavioral therapy (CBT) and motivational interviewing and is well-versed in trauma-informed care and suicide prevention strategies.
May is passionate about promoting resilience and recovery through preventive mental health care and individualized, holistic treatment plans. Her commitment to excellence is reflected in her memberships in the American Psychiatric Nurses Association and Sigma Theta Tau International Honor Society of Nursing.
In her personal time, May enjoys fostering mindfulness and well-being through activities she loves, such as spending time with her husband and their two beloved cats, Pippy and Eva.

Dr. Montgomery

M.D. – Psychiatrist

Dr. Torri Montgomery, M.D., is a board-certified psychiatrist with the American Board of Psychiatry and Neurology, with a subspecialty board certification in forensic psychiatry. Dr. Montgomery is an integral part of our Management Team as a Psychiatrist and Supervising Psychiatrist for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast psychiatry.
Dr. Montgomery earned her Bachelor of Science (Magna Cum Laude) from Arizona State University and her Doctor of Medicine (M.D.) from The University of Arizona, College of Medicine. She completed her psychiatry residency at Los Angeles County Harbor-UCLA Medical Center. During her psychiatry residency, Dr. Montgomery completed a year-long certification in Electro-Convulsive Therapy (ECT), earned a certificate from the Drug Enforcement Agency (DEA) to prescribe medication for the treatment of substance use disorders, and worked in a Medication Assisted Treatment (MAT) clinic for substance use disorders. Additionally, she was appointed Chief Resident and received an Excellence in Teaching award.
After psychiatry residency, she completed her Forensic Psychiatry Fellowship at the University of Southern California, Keck School of Medicine. After completing her fellowship, Dr. Montgomery has worked in public psychiatry for the Los Angeles County Department of Health Services. She teaches, consults, and treats individuals with depressive disorders, anxiety disorders, trauma-related disorders, and serious mental illness (SMI), such as schizophrenia spectrum and bipolar disorders. Her experience includes outpatient, inpatient, emergency, consult liaison, addiction, dual-diagnosis, and forensic psychiatry. She is an expert evaluator on the Superior Court of California Panel of Expert Psychiatrists and Psychologists. Dr. Montgomery is an attending physician for the Harbor-UCLA Department of Psychiatry and serves as a psychiatrist with Orange Coast psychiatry.

Dr. Ravi

M.D. – Psychiatrist

Dr. Dave Ravi, M.D., is a Board Certified Psychiatrist with additional qualifications in geriatric psychiatry. Dr. Ravi is an integral part of our Management Team as a Psychiatrist and Supervising Psychiatrist for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast psychiatry.
Dr. Ravi graduated from Virginia Commonwealth University (B.S., Magna Cum Laude), VCU School of Medicine (M.D.), Dartmouth Hitchcock Medical Center (Residency in Psychiatry), and John. A. Burns School of Medicine (Fellowship in Geriatric Psychiatry). He currently is a clinical assistant professor of psychiatry at John A. Burns School of Medicine in Honolulu, HI and serves as a psychiatrist with Orange Coast psychiatry.
Dr. Ravi is a dedicated community psychiatrist with extensive experience in public, correctional, inpatient and outpatient settings, and an experienced tele-psychiatrist. He consults on topics in general psychiatry, including quality improvement, treatment planning, and crisis management, and in correctional psychiatry, including recovery-oriented treatment for individuals with serious mental illness and dual diagnosis. His current and future interests focus on understanding the various approaches in managing the suffering and disturbance of complex psychiatric disorders, particularly in the use, misuse, overuse, and misrepresentation of psychotropic medications.

Dr. Irwin

M.D. , Ph.D – Psychiatrist

Dr. Scott Irwin, M.D., Ph.D., is Board Certified Psychiatrist. Dr. Irwin is an integral part of our Management Team as a Psychiatrist and Supervising Psychiatrist for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast psychiatry.
His career mostly focuses on improving outcomes for those with cancer or other progressive, potentially life-limiting illnesses, and their families, through leading-edge clinical services, ongoing research, as well as program development, improvement, and implementation.
He is widely published, has been recognized at many levels for his research, teaching, consulting, and clinical endeavors, and has received research funding from the NCI, NIMH, the National Palliative Care Research Center, the Archstone Foundation, and industry.
Dr. Irwin earned his Bachelor of Science from the University of California, Los Angeles, and both his MD and PhD (neuroscience) at the University of Illinois, Urbana-Champaign. He successfully completed his psychiatry residency at UC San Diego as chief resident of Outpatient Psychiatric Services, as well as a two-year elective in hospice and palliative care at San Diego Hospice and The Institute for Palliative Medicine. He is a diplomate of the American Board of Psychiatry and Neurology, with subspecialty certification in psychosomatic medicine.

Richard Samedra.

Psychiatric-Mental Health Nurse Practitioner-BC

Richard Samedra, PMHNP-BC, is a Board Certified Psychiatric-Mental Health Nurse Practitioner. He brings over 12 years of experience in the mental health field, working with clients facing a wide range of acute and chronic mental health conditions. His journey began as a Licensed Vocational Nurse and Charge Nurse at Westminster Therapeutic Residential Treatment, where he supported clients dealing with anxiety, depression, schizophrenia, bipolar disorder, and substance use disorders. Richard’s dedication was centered on helping these individuals improve their mental health and transition to a lower level of care, whether that meant returning to their families, a board and care facility, or a sober-living environment.
Motivated by a growing passion for mental health care, Richard pursued his Registered Nurse (RN) education at Saddleback Community College and later transitioned to La Palma Intercommunity Hospital Behavioral Health. In this role, he specialized in geriatric psychiatry, working with older adults experiencing conditions such as Parkinson’s disease, dementia, depression, and anxiety. This experience solidified his commitment to mental health, leading him to work at Bellflower Community Hospital, where he provided care for patients experiencing severe psychiatric crises, including suicidal ideation, manic and depressive episodes, substance use disorders, and exacerbated schizophrenia symptoms.
Inspired by the impactful work of PMHNPs at Bellflower, Richard enrolled in the Psychiatric-Mental Health Nurse Practitioner program at Azusa Pacific University. To broaden his expertise, he worked full-time at College Hospital Costa Mesa while completing his studies. There, he gained comprehensive experience across various units, including adolescent, acute men’s and women’s, stabilization, and detox/med-surg. Now, as a PMHNP, Richard is committed to leveraging his diverse background and knowledge to provide compassionate, comprehensive care to those in need.
Richard currently practices as a Nurse Psychiatric-Mental Health Nurse Practitioner at Orange Coast Psychiatry, where he is supervised by Dr. Montgomery.

Shaheena Gazipura

Psychiatric-Mental Health Nurse Practitioner-BC

Shaheena Gazipura is a board-certified Psychiatric Mental Health Nurse Practitioner (PMHNP-BC) with over 9 years of dedicated experience in both inpatient and outpatient mental health care. She earned her Master of Science in Nursing from Western University of Health Sciences in Pomona, California.
Shaheena began her career working on an adult psychiatric inpatient unit before transitioning to the geriatric psychiatric inpatient unit at USC Verdugo Hills Hospital. In addition to her clinical work, Shaheena also serves as a Nursing Clinical Instructor, guiding the next generation of nurses through their mental health rotations at a large community college.
Shaheena is a passionate advocate for mental health, believing that it is a fundamental pillar of overall well-being. She is committed to reducing the stigma surrounding mental illness and strives to provide comprehensive, compassionate care that honors each individual’s unique experiences and challenges. Her goal is to create a supportive, nonjudgmental environment where patients feel empowered to work alongside her in achieving their mental health goals.
Outside of her professional life, Shaheena enjoys exploring new culinary experiences, staying active through exercise, and planning her next travel adventures.
Shaheena currently practices as a Nurse Psychiatric-Mental Health Nurse Practitioner at Orange Coast Psychiatry, where she is supervised by Dr. Barrios.

Clint Nacar

Psychiatric-Mental Health Nurse Practitioner -BC

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Mr. Nacar brings over 7+ years of experience with the mental health population. He works to help patients take control of their mental health through patient education, psychotherapy and medication management. Mr. Nacar’s areas of focus include: Depression, Anxiety, Adjustment Disorder, Bipolar disorder, Attention Deficit Hyperactivity Disorder (ADHD), and Post-Traumatic Stress Disorder (PTSD). Mr. Nacar treats children ages 6+, adolescents, and adults, offering both in-person services and telehealth at Renewed Mental Health Group.
With the collaboration of each patient, Mr. Nacar strives to develop individualized plans of care addressing each patient’s unique situation and concerns. He also encourages each patient to take charge of their mental health through a holistic approach while also employing the latest evidence based practices in treatment.

Clint is one of our most experienced Psychiatric-Mental Health Nurse Practitioners at Orange Coast Psychiatry and is 103NP Licensed in the State of California.

Cristian Cuevas

Psychiatric-Mental Health Nurse Practitioner-BC (Fluent in Spanish)

Cristian Cuevas, PMHNP-BC, is a highly skilled board-certified psychiatric mental health nurse practitioner with over seven years of experience in inpatient psychiatry and mental health.
A California State University Long Beach graduate, Cristian also earned recognition as a board-certified psychiatric mental health registered nurse. With a wealth of expertise in adult psychiatric care across the lifespan, Cristian has successfully diagnosed and treated a diverse range of mental health disorders.
Additionally, his specialized experience in child and adolescent inpatient populations further enhances his ability to provide comprehensive and compassionate mental health care.
Cristian Cuevas is the Lead Nurse Psychiatric-Mental Health Nurse Practitioner at Orange Coast Psychiatry and is supervised by Dr Barrios.

Mina Cheriki

Psychiatric-Mental Health Nurse Practitioner-BC

Mina Cheriki is a masters-prepared Registered Nurse (RN), certified Clinical Nurse Leader (CNL), and a board-certified Psychiatric and Mental Health Nurse Practitioner (PMHNP). She brings nearly a decade of experience within the healthcare industry, particularly within the fields of nursing, mental-health, education, research, and leadership. She obtained a Bachelor of Science degree in Health and Rehabilitation Sciences, followed by a Master of Science degree in Nursing at The Ohio State University.
Rooted in the highest quality of evidence-based practice and informed by a holistic, collaborative, person-centered approach, Mina’s clinical skillset encompasses psychiatric assessments, medication management, psychotherapy, and education. Her clinical focus covers symptoms and conditions related to depression, anxiety, panic, mood imbalances, attention/concentration deficits and hyperactivity, executive dysfunction, life transitions, acute stress, grief, trauma, and more. Additionally, Mina has experience in providing ketamine-assisted therapies and Transcranial Magnetic Stimulation (TMS) for mental health.
Coming from a family of immigrants, Mina is familiar with providing culturally-, religiously-, and spiritually sensitive care while also maintaining efforts in delivering highly therapeutic communications. Furthermore, she continues her commitment in providing evidence-driven care and in upholding standards of quality by remaining active in organizations such as the American Psychiatric Nurses Association and the Sigma Theta Tau International Honor Society of Nursing.
Above all, Mina is committed to empowering her clients throughout their journeys toward recovery and well-mindedness. More specifically, she uses her combined knowledge and passions for physical and mental health to assist her clients toward achieving a lasting balance between the mind, body, and spirit.
Aside from her dedication to providing mental health care, Mina also enjoys exploring nature and hiking, making photography and art, as well as spending quality time with friends, family, and her dog, Kona.

Dr Barrios

Board-Certified Child and Adolescent Psychiatrist

Dr. Carlos Barrios is a Board-Certified Child and Adolescent Psychiatrist with over two decades of experience in mental health care. His expertise in telepsychiatry has allowed him to serve patients across California and beyond. In his practice, Dr Barrios integrates metabolic and functional methodologies, focusing on guiding patients toward medication independence and emphasizing the connection between physical and mental health.
Outside of his professional life, Dr Barrios is passionate about kettlebell training, which helps him maintain my physical and mental wellness. He cherishes visiting his family in Guatemala, to reconnecting with his cultural roots and rejuvenating his spirit. Dr Barrios is also deeply involved in transcendental meditation and rucking, practices that not only provide him with tranquility but also keep him grounded and connected to nature. These hobbies reflect his commitment to a holistic approach to health, both personally and professionally.