Hope
In frightening and uncertain times, it is hard to feel hopeful. But studies show that having hope for the future helps build our resilience—the ability to get through tough times and recover more quickly from setbacks. Moreover, hope can help ward off or reduce anxiety, trauma and depression.
What if you are not a hopeful person by nature? That is okay. We all have the ability to strengthen our “hope muscle” and, therefore, increase our positivity and resilience, even in the midst of difficult circumstances.
What defines hope, exactly? According to the “hope theory,” hope gives people the will, determination, and sense of empowerment that allows them to reach their goals. A large body of research on hope demonstrates its power to support well-being, even more so than optimism or self-efficacy (our belief in our own abilities).
Research shows that people who are hopeful are more likely to attain their goals, do better academically, choose healthier lifestyle habits, cope with and recover better from illness, experience higher life satisfaction and have a stronger sense of meaning and purpose.
There is no shame in struggling to hope. It is not a personal failure to feel as though a better future is elusive. But even if someone does not feel their desired outcome is likely, it is important to continue to believe that it is possible.
We do not have to think about hope in this grand sense. We only need to leave room for the unknown. We also do not want to get lost in thinking, 'it will never happen.' That prevents us from taking the next right action. Sometimes, taking just the next right action is all we can do. Sometimes, it’s all we need to do.
Here are five powerful, evidence-based practices to cultivate hope and support better mental health:
Focus on your strengths. Tapping into our natural strengths cultivates a sense of hope and resilience.
Practice gratitude. Research on gratitude shows that it is more effective than self-control, patience or forgivingness in creating hope for the future. Try keeping a gratitude journal in which you list big and small things you are grateful for each day.
Reframe negative thoughts. When you feel afraid or hopeless, try zeroing in on what is scaring you and look at it in a different way.
Limit media exposure. Both news coverage and social media can have negative effects on hope and mental health. News tends to focus on the most frightening and sensational aspects of what is happening. Social media can help you feel more connected, but it can also increase feelings of anxiety and distress.
Spend time with hopeful, optimistic people. According to the science of “emotional contagion,” when you surround yourself with people who are hopeful and positive, you are more likely to feel that way yourself.
In summary, hope and mental health are inextricably linked. And we can strengthen both by taking small, daily actions that will help us thrive, even in the midst of uncertainty.
Here are today’s Wellness Wednesday Program reading resources:
“Cultivating Hope in Recovery,” Nikki Rollo, PhD, LMFT, Center for Change,
“How Hope Affects Your Health and 5 Ways to Build It,” Cathy Cassata, Fact checked by Dana K Cassell, February 12, 2021, Healthline,
“Inspiring Hope as a Mental Health First Aider,” Mental Health First Aid, USA, April 21, 2021,
“Hope and Optimism,” University of Kansas Health System,
Here are today’s Wellness Wednesday Program book suggestions:
