What Do You Hope For?

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Hope is a fundamental human strength available to everyone. Even during times of uncertainty and adversity, hope can endure and even thrive.

Research links hope to emotional and physical well-being, positive interpersonal relationships, and effectiveness in academics and athletics (Rand & Cheavens, 2009; Snyder, 2002).

It may feel counter-intuitive to consider the idea that hope can survive even during tough times. Researcher Barbara Fredrickson (2020), explains that we can recognize all our feelings, and “when that fear is paired with looking toward the positive, then it becomes hope,” leaving us with new possibilities. We can own the whole of all our feelings – positive emotions and difficult emotions – while looking for openings through which we can notice glimmers of light.

Hope can be practiced at multiple levels. Studying hope in people experiencing chronic pain, researchers Eaves and colleagues (2016) propose several categories of hope:

1. Practical/Realistic Hope. Understanding the situation and hoping for a realistic, probable, positive change.
2. Utopian Hope. Focusing outward, hoping that collective action can lead to a positive outcome for all (Eaves et al., 2017; Webb, 2007).
3. Wishful Hope. This kind of hope is not necessarily “realistic” but can help with coping and continuing to seek strategies for improvement.
4. Transcendent/Existential Hope. Rather than focusing on a specific outcome, transcendent hope is open-ended, envisioning good things that can happen in a more general or global sense.

Psychiatrist Viktor Frankl (1959), who survived the Auschwitz Nazi death camp, wrote about his experiences, explaining that there is always a choice – that emotional health is influenced by the attitudes we choose, the decisions we make, and the desire to look forward rather than backward.

According to hope theory, hope involves believing that you have the capacity, pathways, and resolve to reach our goals (Snyder, Rand, Sigmond, 2002; Snyder, 2000). This perspective can shift hope from wishful thinking to intentional goal-oriented motivation and action (Feldman & Dreher, 2011). Hope theory suggests three components: (1) Having a goal; (2) Agency, the motivation and determination that the goal can be achieved; and (3) Pathways, a plan for reaching the goal.

You can get a snapshot of how hopeful you are by taking the hope test (Snyder et al., 1991). It takes just a few minutes to complete and can give you a look into your goal-directed thinking at this point. Find the hope scale here.

Greater hope has the potential to expand well-being and life satisfaction.

Here are three guiding strategies to help navigate toward greater hope during uncertain times:

1. To restore your capacity for hope, you might try savoring. Paying attention to brief moments of goodness offers opportunities for hope and renewal. Savoring is an easy skill to practice by simply noticing what’s happening right now at this moment and then pausing briefly to enjoy it.

Here are a few examples of moments you might savor:

• Experiencing the beauty of the sunshine
• Noticing a flower growing as you walk outside or look out the window
• Sitting in the comfort of your favorite chair
• Looking at an old photo that brings warm memories
• Tasting the delicious first bite of the food you enjoy
• Listening to the voice of your loved one

2. Gratitude acknowledges and connects you to life's goodness. The practice of gratitude involves paying attention to what you are thankful for, and engaging in appreciation has emotional, physical, and interpersonal benefits (Emmons, 2007).

Why write? According to research conducted by psychologist Robert Emmons (2007), writing daily in a gratitude journal is one of the most effective strategies to increase your gratitude. Although there is no specific right way to do this, paying attention to what you are grateful for daily is most effective. Evidence shows that putting thoughts into words — oral or written — is more effective than just thoughts.

3. Wherever your hope score is now, hope is like a muscle and can be strengthened:

• Have a goal. Whether short-term or long-term, small or large, having a goal offers direction to help you guide yourself forward. A specific and positive plan is likely to be a more effective guidepost than a vague, general goal. Consider self-inquiries, such as: What do I really want? What question am I trying to answer? How important is this to me, and why?
• Create an actionable pathway toward your goal. Generate one or more routes toward the destination and alternative options if the first pathway doesn’t get you there. What are your options? What else might you try if needed?
• Engage your sense of agency and self-efficacy ( Bandura, 1997; Snyder, Rand & Sigmond, 2002). Continue to motivate yourself along the pathway. Bolster yourself with affirming messages that amplify your confidence and motivation to continue toward your desired goal even when you confront obstacles. Examples of hopeful self-talk: “I can work my way toward this,” “I’ll keep trying despite the obstacles,” or “Things will work out in the end.”
• Visualize yourself reaching your goal. Pause daily and imagine yourself achieving your goal (Dreher, 2008). Invite yourself to visualize this achievement in the present moment, imagining the thoughts and feelings you are experiencing as you reach your objective and live your new reality.

Gratitude Essential Reads

8 Simple Ways to Practice Gratitude

One of the Greatest Powers You Have

This post is for educational purposes and should not substitute psychotherapy with a qualified professional.