In a
nutshell, hope is the fundamental belief that things will get better. It is an
interior disposition that is tied to both endurance and courage. It is the
ability to hang on in the hard times and, simultaneously, the ability to make
real changes in life when needed. Hope is a virtue that leads us to happiness
and peace. It is good to live life with a belief that no matter what happens
things will get better.
Engage in acts of kindness.
Being kind to another
person is a wonderful thing to do. A selfless act can make someone’s day and
sometimes it can even change their life. However, even selfless acts are
not totally selfless. They can do wonders for your own mental health, by
reducing stress, improving emotional well-being and helping to get rid of negative
feelings. It can even help us to live longer – studies show that
those who give support to others live longer lives than those who do
not. Focusing on contributing to others, instead of our own needs, is a
useful reminder that the world exists outside of ourselves. The act of giving
also provides a useful distraction from our own problems. Amid this
overwhelming pandemic, performing small acts of kindness can reinforce a sense
of agency. There is at least something you can do to help, however small that
the act might be. Agency, as we have learned, is a key component of hope.
Getting involved with charities is a good way to start.
Step out of your comfort zone.
By taking risks and being brave, you can also generate hope. It
can generate confidence in yourself and your ideals. It often means taking
control of the narrative, which we know to be an important part of the hope
equation. Stepping out of your comfort zone can inspire the confidence to be
brave for bigger challenges. Bravery can take all forms. It can involve
showing up when everything seems lost. It can involve taking a stand for what
you believe in, despite the consequences. But courage on behalf of others is
one of the best forms of bravery. A fearless but selfless act for another gives
the gift of hope to someone else.
Stay in the present.
Feelings of hopelessness are necessarily focused on the future. By
focusing on the here and now, we reduce the sense of powerlessness we might
feel when thinking about things that could be. There are a few methods which
can help to keep us in the present. Meditation is an excellent way to
channel your thinking to your current state. Meditators are often gently
encouraged to slow the mind down and focus on how the body feels at that very
moment. It is an excellent way to pull yourself out from worries about the
future and into action in the present. Single-tasking, which is the act of
doing one thing at a time, can also focus your mind on what you are doing right
there and then.
Create new ways of thinking.
A lot of the time, negative feelings, such as hopelessness, are
brought about by harmful ways of thinking. Simple cognitive behavioural therapy
techniques can help to realign negative mental models and can help you become
more positive and hopeful. For example, “thought stopping” can help to
halt negative thoughts of hopelessness in their tracks. When a negative thought
comes into your mind, say the word “STOP!” and replace it with a more positive,
hopeful idea. Another way to create hopeful thinking is to interrogate the
way that you think about yourself and the world. Understanding common negative
thought patterns can help you to recognise them when you fall victim to
them.
Limit your news and social media intake.
Many studies have found a strong link between heavy social
media usage and an increased risk of depression, anxiety and sometimes suicidal
thoughts. Platforms like Facebook and Instagram can lead to unrealistic
comparisons and feelings of inadequacy. Constantly surrounding yourself
with negative news and there is a lot of it these days, can multiply hopeless
feelings. As a citizen of the world, it is important to stay in touch with
world events so that you can instigate change, but you should also take breaks
from the news and social media when it becomes overwhelming. Instead,
surround yourself with friends, family and loved ones, and become more present.
Seeking out human contact, rather than getting lost in your phone, is a
surefire way to boost your hopefulness.
Talking to other people.
Hopelessness can germinate if our negative thoughts only stay within the confines of our own minds. Talking to someone - whether it be a friend or a professional therapist - can give you the perspective you need to feel better. You should make sure that the people you talk to are also hopeful spirits. Surrounding yourself with positive people reflects positively onto you. By allowing others into your journey, you can benefit from contagious hopefulness.
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