How to Find Hope and Happiness Amidst Uncertainty

You may have heard this familiar advice in the midst of uncertainty: “Hope for the best; prepare for the worst.” Many people would like a better plan.

As it turns out, confidently facing the future is easier with a sense of control, according to recent research.

Image by Khusen Rustamov from Pixabay

Harnessing Hope Through a Sense of Control

Psychologist Angela Richardson, of the University of Houston, examined the interplay between anxiety and hope, both recognized as future-oriented traits, in an October paper, "Hope and Anxiety" (2023)[i] As she points out, hope is a factor relating to resilience as well as a way to reduce anxiety.

Richardson notes that hope has two major components that combine to produce a “goal-oriented positive expectancy.” A high-hope individual uses a greater number of pathways to pursue a goal, including modifying pathways to overcome obstacles. Richardson notes that, in this fashion, a high-hope individual may not perceive as many anticipated negative outcomes because they have more pathways available to reach their goal. In reality, high-hope individuals may actually have the same vulnerability to future threats as those with less hope, but not feel as distressed by the possibility of future negative outcomes because they possess the determination, motivation, or agency to overcome potential obstacles to pursue their goals.

A Question of Control

Richardson notes that anxiety is often inversely proportional to having a sense of control, which means that perceiving less control over possible negative outcomes can be a psychological vulnerability for developing anxiety-related disorders. She describes the perception of control and hope as constructs that are related yet distinct, in that they share the belief that one has influence over outcomes. Hope also includes motivation in agency-oriented and pathway-oriented thinking that is not included within the perception of control. Accordingly, hope uniquely predicts expecting outcomes that are objectively within a person’s control, and can indirectly reduce anxiety through a greater level of perceived control.

So, apparently, there are ways to harness the power of hope even when storm clouds are brewing. Here are a few ideas:

1. Knowledge is Power. In all contexts, gathering information about an anxiety-provoking situation can decrease feelings of helplessness by increasing the ability to plan, prepare, or prevent undesirable events from taking place—or preparing the individual to withstand them. In the same way communities prepare for an incoming storm by gathering sandbags and shoring up riverbeds or vulnerable structures, individuals can prepare for an event brewing on the horizon, whether personally or professionally, in a fashion that affords more control over the impact or outcome. Learning how to prevent medical conditions to which one has a unique susceptibility can increase a sense of control over one’s health, and learning how to protect personal information online can empower someone to more confidently interact on the internet.

The Advantage of Options. If having a greater number of pathways to achieving a goal can reduce stress and anxiety, exploring multiple methods to protect against a threat or potential feeling of loss can provide result-oriented readiness. Burglar-proofing a home to reduce anxiety over property loss can include actively participating in a neighborhood watch program, installing an effective alarm system, sharing suspicious ring camera footage, and more. Newly single or having lost a loved one, approaching the holiday season may include proactive planning with friends and family, researching community and faith-based events, and making other plans to provide ways to avoid feelings of isolation or loneliness.

Identify Coping Strategies in Advance. Because hope impacts anxiety through a perception of control, plan in advance to use coping strategies in situations that are controllable, such as brainstorming with supportive friends and family or joining a support group,

In addition to actively taking steps to increase feelings of confidence and control, options and optimism, remember that professional help is available. An inclusive approach to harnessing hope, health, and happiness often includes multiple avenues of initiative and assistance.

To find a therapist near you, visit the Psychology Today Therapy Directory.