HOPE

 

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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