Cultivating Hope, Even in Hard Times
One dictionary definition of “hope” is: “to cherish a desire with anticipation: to want something to happen or be true.” Despite the fact that we all feel like we know what hope is, often times hope is associated with naiveté. Those that are hopeful are sometimes seen as engaging in wishful thinking or blind optimism. However, in reality, hope is more action-oriented than wishing, and is more balanced than pure optimism.
Positive psychology is a scientific study of human strengths and well-being; it focuses on understanding and promoting the factors that contribute to happiness, resilience, and optimal functioning. In positive psychology, “hope” refers to the belief in one’s ability to achieve desired goals in the future. Here, hope is defined as a mindset that focuses on the idea that positive changes are possible, even in difficult situations. Thus, the opposite of hope is not pessimism, but apathy and loss of motivation. Wishing is passive; hope is about taking action.
It is important to cultivate hope both for individual well-being, as well as for the good of our society as a whole. Research has shown that people with more hope throughout their lives have fewer chronic health problems, are less likely to be depressed or anxious, have stronger social support, and tend to live longer. Research has also suggested that there are steps that we can take to cultivate hope. Here are three things to try the next time you are feeling overwhelmed, apathetic, or just plain hopeless.
- Set and pursue achievable goals related to something that you care about. The old adage “be careful what you hope for” is in some ways true – centering your hope around unrealistic goals leads to frustration and disappointment. But in general, goal-oriented thinking is associated with increased hopefulness. Creating and pursuing goals around something that you care about can take unlimited forms, which leads to the second point.
- Be flexible in how you pursue your goals. Often times an initial effort that is intended to support hopefulness is not successful. Research suggests that individuals who are more hopeful are also more flexible in how they pursue their goals. They are willing to look for alternative pathways in order to keep going.
- Practice having a hopeful mindset. Individuals who are better able to cultivate and hold on to hope are able to see the “silver linings” in a given situation. One way to practice doing this is to say to yourself: “I’m (worried/ angry/ sad) about ________, but at the same time I can feel positive about _________.” Research suggests that our minds are much more easily able to focus on the negatives; it sometimes takes increased effort and deliberate attention to seek out a more balanced viewpoint.
In the words of Martin Luther King, Jr.: “We must accept finite disappointment, but never lose infinite hope.”
Kathleen McElhaney
Licensed Clinical Psychologist