Cultivating Hope

Hope can feel impossible. Even once gained it is often elusive, receding as our day goes off track and our social media feed gives us endless doomscrolling opportunities. But while our brains tend to have a negativity bias, and some of us are more naturally pessimistic, hope can be cultivated and strengthened.

Hope is the feeling that not only are better days coming, you will be an agent of that change. It joins gratitude and kindness as an emotion that increases well-being and decreases the effects of chronic stress by boosting resilience when obstacles threaten your path. 

The steps toward hope lead you out of your head and into your experience. One initial step involves reframing your issue within your larger context to ensure that you see its size and scale with clarity. You may find that what you hope for is closer than you realize. 

You may find friends and family positioned to help you in your journey. Make a list of everyone on your team cheering you on. They can support your hopes; hope doesn't have to be solitary. Reaching out to those who sustain you bolsters hope. If you cannot reach out directly, learning more about inspiring individuals may reveal similarities in your experiences.  

Cultivate hope by taking steps to create positive change. For example, studies show that kind acts promote further kindness; if one of your hopes is a kinder world, that can be achieved today. Try texting a friend you have not seen recently and notice how you feel. There is some way, however small, to get yourself closer to your goals today. 

Hope has physical and mental benefits to enhance every domain of your life. You can stop hoping for hope and pursue this valuable feeling.  

Blog by Stephanie Barca, LMSW and BHC Resident Therapist