When the pressures of life overwhelm us, hope is the tiny bright bulb that holds us afloat. Hope is not an impression; it’s a choice, a mindset that allows us to see beyond what we’re currently experiencing. In The Unbreakable Human Spirit of Resilience, I write about how hope held me through the sands of war growing up in a war-torn country and allowed me to imagine a better future among the wreckage and despair.
Understanding Hope: A Cognitive Process
As psychologist Charles R. Snyder (2002) famously showed, hope is not a mere emotion but a process. The energy of hope combines goal-directedness and plan-making, as defined by Snyder’s Hope Theory. Hope involves both agency (the drive to make things happen) and pathways thinking (the imagined ability to make things happen despite the challenges).
Hope was not just a game for me; it was a science. Born during the Liberian civil war, I cultivated hope by focusing on what might be outside my present surroundings. Although war took away homes and stability, hope gave me reason to think of a future of peace and opportunity. This faith kept me going and gave me the courage to get a good education and a decent life regardless of how uncertain things got.
The Role of Hope in Resilience
Resilience depends on hope. Studies by Cheafocvens (2006) indicate that hope-oriented people are more able to cope with stress and recover from trauma. Hope sets the stage for individuals to view past or current problems positively and achieve the impossible, even if the road ahead seems unclear.
Think of Nelson Mandela’s dependence on hope during his 27 years in captivity. Although he was beaten and his prospects uncertain, Mandela’s vision of a free and equal South Africa kept him upright and resilient. He saw hope as a means, not merely an emotion – an intellectual process that enabled him to move forward deliberately.
Hope as a Deliberate Practice
Perhaps most importantly, Snyder’s book shows that we don’t rely on hope; we cultivate it. For me, hope was not a coping mechanism; it was a choice. I consciously opted for the possibility instead of the past. It involved envisioning paths that no one could see and claiming that I could get somewhere better with whatever was at stake.
According to psychologists, people who engage in hope – especially in times of crisis – are better prepared to solve their difficulties and remain emotionally healthy (Snyder et al., 1991). Hope helps people think about things in a problem-solving, rather than disabling way, so they can remain motivated and withstand failure.
Practical Strategies for Cultivating Hope
Though hope is intangible, it can be built and maintained practically. Here are strategies rooted in research and experience that can help you cultivate hope during difficult times:
Set Clear, Achievable Goals: Hope thrives when you visualize the future. Work with small, achievable targets that are like your bigger dreams. It gives you something to strive for, even when things get rough. As you accomplish these modest aspirations, you become increasingly more autonomous and in control, increasing your sense that you can make progress.
Visualize Success: Positive imagery can give us hope. Let yourself imagine what it will feel like and how it will affect your life. This cognitive exercise helps not only to provide motivation but also to help develop the ability to figure out what you need to do to get there.
Reframe Setbacks as Learning Opportunities: Change the Way You See Mistakes As A Learning Experience. Failure is a part of life, but your attitude towards it kills or strengthens you. Rather than treat failure as failure, consider it a learning experience. Ask yourself, "What can I learn from this, and how do I put this into action?"
Create a "Hope Board": Just like the vision board, a Hope Board represents what you hope for, what you dream about, and what you are excited about. Bring images, quotes, and reminders of the objectives that you are aiming for. It’s a great motivator to remind yourself daily to focus on the future when the present gets in the way.
Surround Yourself with Support: You need social support to hold on to hope. Whether it is friends, family, or advisors, you want to surround yourself with others who push you forward and let you know that you have the chance. Studies have indicated that people with deep social ties tend to retain hope and resist stress (Cohen & Wills, 1985).
Practice Gratitude: Gratitude is a practice that can accompany hope. You disengage from scarcity and fear by thinking positive thoughts about your life. Thanksgiving promotes emotional health and improves resilience by providing a positive perspective on life (Wood, 2010).
The Power of Hope in Dark Times
Hope is not about ignoring our hardships but believing that a better future is possible and taking steps toward it. This spirit saw me through the darkest years of my life and allowed me to go to school and pursue a life that appeared impossible in the chaos of war. Hope gave me the strength to persevere, and it can do the same for you.
When you face your struggles, remember that hope isn’t something you wait for; it is something you create. You can cultivate hope even through failure by establishing objectives, envisioning achievements, and mapping routes to your dreams.
Key Takeaway for Your Journey
Hope is not a natural response; it’s a deliberate activity. It is the intentional choice to envision and act on a better future. Hope is your guide if you struggle with personal, professional, or life issues.
Actionable Step
Create a "Hope Board" today. Use it to evoke what you are striving towards, what you hope for. You will use this board as a daily reminder of where you will get, focusing on the future even when the moment is overwhelming.
To understand how hope can be nurtured and cultivated during life’s struggles, explore The Unbreakable Human Spirit of Resilience, where I share how hope shaped my journey and helped me rise above adversity.
References
Snyder, C. R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13(4), 249-275.
Snyder, C. R., Irving, L. M., & Anderson, J. R. (1991). Hope and health. In Handbook of Social and Clinical Psychology: The Health Perspective (pp. 285-305). Pergamon Press.
Cheavens, J. S., Michael, S. T., & Snyder, C. R. (2006). The correlates of hope: Psychological and physiological benefits. Journal of Clinical Psychology, 62(10), 1247-1267.
Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin, 98(2), 310-357.
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890-905.