The power of hope and your mental health
How to cultivate hope in your life to continue progressing toward recovery and long term wellbeing.
A crucial aspect of the human experience is hope.
It is the conviction that despite adversity, things will turn out better. It provides us the desire and strength to push through difficult situations and the courage to face the unknown.
In terms of mental health, hope is particularly significant. It might be simple to lose ourselves in unfavourable emotions and ideas while we are dealing with mental health issues. We could feel helpless, overwhelmed, and despairing. But when we cling to hope, it can be an effective remedy for healing. Let's examine how...
What is hope?
Hope is a feeling or state of mind that something positive or desired will happen in the future.
It is a belief in positive outcomes and the ability to achieve them. It is the expectation that things will get better, even in difficult or uncertain circumstances. It is a sense of optimism and a sense that challenges are surmountable. Hope can be seen as a cognitive, emotional and motivational state. It is the proverbial light at the end of the tunnel that guides us through difficult times and helps us overcome challenges.
Hope can take many forms and can be expressed in different ways. For some, it may come from a strong faith in a higher power. For others, it may come from a belief in one's own abilities and the support of loved ones. Additionally, hope can take shape of a specific goal or aspiration, like getting a degree, landing a dream job, or recovering from an illness.
In the context of psychotherapy, hope can take on several different forms.
1. REALISTIC HOPE is hope for an outcome that is reasonable or probable. This allows you to observe and understand your situation while still maintaining openness towards the possibility of positive change.
2. UTOPIAN HOPE is a collectively orientated hope that collaborative action can lead to a better future for all. This allows you to critically negate the present and strive towards a better alternative within a social group to expand the horizons of possibility.
3. CHOSEN HOPE helps us live with a difficult present but also with an uncertain future. Chosen hope is critical to the management of grief, fear and despair and it's accompanying paralysis of action. In this way chosen hope is essential to the regulation of negative experiences and emotions.
4. TRANSCENDENT HOPE or EXISTENTIAL HOPE describes a general hopefulness not tied to a specific outcome or goal, but that something good can happen and encompasses the following:
Patient Hope - a hope that everything will work out well in the end.
Generalized Hope - hope not directed toward a specific outcome.
Universal Hope - a general belief in the future and a defense against despair in the face of challenges.
Overall, hope can be a powerful tool for healing and personal growth. When people have hope, they tend to have a better quality of life, are more resilient, have better coping mechanisms, and overall wellbeing. It allows people to look towards the future with a sense of optimism and positivity, rather than becoming mired in present difficulties.
Isn’t hope the same thing has ‘wishful’ thinking?
Hope and wishing are similar in that they both involve a positive desire for something to happen in the future. However, there are some key differences between the two.
Wishing is often associated with fantasy or magical thinking. It can be seen as a passive activity, where a person simply expresses a desire for something to happen without taking any action to make it a reality. Wishes may not be based on a realistic expectation and may not be aligned with the person's actual circumstances or abilities.
Hope, on the other hand, is more active and goal-oriented. It involves a belief that a positive outcome is possible and the motivation to work towards achieving it. A person who has hope, may work on a plan, take actions, develop strategies and resources to make the hope happen. It may involve facing and overcoming obstacles and challenges, and accepting that setbacks are normal part of the process.
What are the mental health benefits of hope?
Research has shown that hope can have a positive impact on mental health in several ways:
Reduces stress and anxiety: Hope can act as a buffer against stress and anxiety, by providing a sense of optimism and the belief that things will get better. This can help to lower levels of stress hormones and reduce feelings of anxiety. A study published in the journal "Personality and Individual Differences" found that higher levels of hope were associated with lower levels of anxiety and depression among college students.
Improves coping skills: People who have hope tend to have better coping skills and are more resilient in the face of difficult or challenging situations. They tend to have a more positive outlook, and are more likely to seek out support and find ways to problem-solve.
Enhances motivation: Hope can also increase motivation, by providing a sense of purpose and direction. It can give people the drive to work towards achieving their goals and overcome obstacles.
Increases life satisfaction and overall well-being: People with a hopeful outlook tend to have better mental and physical health and greater overall well-being. They report higher levels of life satisfaction, positive relationships, and a sense of meaning and purpose. Another study published in the "Journal of Social Psychology" found that hope was positively associated with life satisfaction and well-being, and negatively associated with symptoms of depression among older adults.
Promotes healing and recovery: In the context of mental illness, hope is considered as a key element of recovery and treatment. It gives people the motivation to participate in therapy and to stick with treatment, which can be beneficial in managing symptoms and promoting healing. A study published in the "Journal of Clinical Psychology" found that hope was positively associated with treatment outcomes for individuals with depression and anxiety disorders. And, a study published in the "Journal of Traumatic Stress" found that hope was positively associated with resilience and recovery outcomes among individuals who had experienced traumatic events.
It’s important to not that hope may be one of many factors that contribute to mental health, and its effects may vary from individual to individual and based on the severity and duration of the mental health condition. But overall, it's clear that hope has a positive impact on mental health and well-being.
What are the barriers to hope?
There are several barriers to hope which can include:
Negative thoughts and beliefs: Negative thoughts and beliefs, such as low self-esteem, feelings of worthlessness, and hopelessness, can make it difficult to have hope. These thoughts can be particularly persistent and hard to shake off.
Prolonged stress or trauma: Prolonged stress or trauma, such as the aftermath of a traumatic event or ongoing abuse, can make it hard for people to believe that things will get better. This can make it hard for people to have hope.
Social isolation: Social isolation can make it hard for people to access support and to feel connected to others. This can make it hard for people to have hope.
Lack of access to mental health resources: People who don't have access to mental health resources, such as therapy or medication, may find it hard to have hope for recovery.
Limited understanding and lack of education about mental health and the recovery process: A lack of understanding and education about mental health can make it hard for people to understand the recovery process and have hope for the future.
Stigma surrounding mental health: Stigma surrounding mental health can make it hard for people to reach out for help or to talk about their experiences, which can make it hard for people to have hope.
It's important to note that the experience of hope can be different from person to person, and that different individuals may face different barriers to hope. Identifying the barriers and addressing them with the help of professionals, loved ones, and support groups can help people develop a more hopeful perspective and overcome the barriers to hope.
How do you cultivate hope?
There are several things you can do to cultivate hope in your life in the context of mental health:
Practice self-compassion: Treat yourself with the same kindness and understanding that you would offer to a good friend. Self-compassion can help you to see the situation from a more positive perspective, and to be more resilient in the face of adversity.
Focus on the present: Instead of dwelling on the past or worrying about the future, focus on the present moment. Engage in activities that bring you joy and fulfillment. Try to be mindful and appreciate the small things in life.
Practice gratitude: Take time to reflect on the things in your life that you are thankful for. This can help to shift your focus away from negative thoughts and feelings, and towards something more positive and uplifting.
Connect with others: Surround yourself with positive and supportive people. Seek out the company of friends, family, or a support group. Share your thoughts and feelings with someone you trust.
Set goals and work on a plan: Set realistic and achievable goals for yourself, and work on a plan to achieve them. Having a sense of direction and purpose can help to provide a sense of hope and motivation.
Practice self-care: Taking care of your physical, emotional and mental well-being, including eating well, exercising, getting enough sleep and taking time for yourself is essential to cultivate hope.
Seek professional help: Consider seeking professional help, such as therapy, counseling or medication. A therapist or counselor can help you to work through difficult emotions, to develop coping skills and to overcome negative thoughts and beliefs.
It's important to remember that hope is a dynamic process, and it might not come naturally all the time, it might require consistent effort to cultivate, maintain and support it. It's also important to remember that everyone's journey is unique, it may take different time for different individuals, be patient and compassionate with yourself.
How can a mental health counsellor or therapist help me to cultivate hope?
Hope therapy is a form of psychotherapy that focuses on the cultivation of hope as a means to improve mental health and well-being
It is based on the idea that hope is a fundamental aspect of human nature and that it plays an important role in the healing process.
Hope therapy is a holistic approach that incorporates various therapeutic techniques such as cognitive-behavioral therapy, solution-focused therapy, and positive psychology. Its aim is to help individuals to cultivate a sense of hope and purpose, to overcome negative thought patterns, to develop coping skills and to build a support system.
In hope therapy, the therapist or counsellor works with the individual to identify their strengths, resources and personal goals. The therapist will help the individual to set realistic goals and to develop a plan to achieve them. This can help to provide a sense of direction and purpose, which can provide a sense of hope.
Specifically, a therapist or counsellor will work with you to:
Identifying negative thought and feeling patterns: A therapist or counselor can help you to identify negative patterns, such as feelings of hopelessness, low self-esteem, or worthlessness that may be hindering your ability to have hope.
Challenging negative thoughts that hinder the free flow of feeling: Once you have identified negative thoughts that get in the way of you experiencing your place in the world more fully, a therapist or counselor can help you to challenge them and to make room to live in your experience more fully and freely.
Developing coping skills: A therapist or counselor can help you to develop coping skills that can help you to manage difficult emotions and to work through difficult situations.
Building a support system: A therapist or counselor can help you to build a support system that can include friends, family, or a support group.
Setting realistic goals: A therapist or counselor can help you to set realistic and achievable goals, and to develop a plan to achieve them. This can give you a sense of direction and purpose, which can provide a sense of hope.
Providing education about mental health and recovery: A therapist or counselor can provide education about mental health and the recovery process, including the nature of the condition, the recovery trajectory, and the different treatment options.
Addressing any barriers to hope: A therapist or counsellor can help you to identify any barriers and help you to specifically address them.
Providing deeper experiences that give hope: Your therapist or counsellor will help you see yourself more fully in where you are stuck, and create experiments to support you experiencing change directly. While this change does not always last long term, it can support developing hope to continue on towards more lasting change. Examples of this are through the use of EMDR, Brainspotting, Sensorimotor Psychotherapy, Gestalt, EFT, and other sensation supported therapies.
Hope therapy may be used as an adjunct to other forms of therapy for conditions such as depression, anxiety, and trauma, and also for chronic conditions, where the recovery process might take a longer time.
Research has shown that hope therapy can lead to improvements in mental health and well-being, including reduced symptoms of depression and anxiety, improved coping skills, and increased life satisfaction.
Hope is a fundamental aspect of human nature.
As human beings, we have the innate ability to adapt and overcome. We are capable of facing and overcoming the challenges that life throws at us. We have the ability to shape our own destiny and to create our own meaning and purpose in life. Hope is an important part of this process. It gives us the motivation and inspiration to keep moving forward and to make positive changes in our lives.
In order to cultivate hope in our lives, it is important to focus on the present moment and to take things one day at a time. It is also important to surround ourselves with positive and supportive people who believe in us and who will encourage us on our journey. We can also seek professional help if needed, to help us develop new coping skills, to challenge negative thoughts, and to manage stress and anxiety.
Hope can also be cultivated by engaging in activities that bring us joy and fulfillment. Whether it be through creative activities, sports, or spending time in nature, these activities can help shift our focus away from negative thoughts and feelings and towards something more positive and uplifting. Moreover, practicing gratitude, mindfulness, self-compassion, and other self-care practices can also help to cultivate hope.
Hope is an essential part of the human experience and especially in the context of mental health. It is not just a feeling or an emotion, it is an active process, it is something that we need to work on. It takes time, patience and effort to cultivate hope. But with the right mindset, tools and support, we can overcome adversity and create a life that is filled with hope, meaning, and purpose.
We’re here if you need help.
Therapy is a valuable tool that can help you to solve problems, set and achieve goals, or teach you new ways to track your emotions and keep yourself in check. It can help you to build the life, career, and relationship that you want. Does everybody need it? No. But if you are curious about working with a therapist, that curiosity is worth pursuing.
We know it takes a great amount of courage to examine your life and to decide that there are things you would like to change. And, it takes more courage to do something about it. We can help. We offer free consultations for anyone in Ontario considering individual or couples counselling, online at The Dot. We will go through any of your questions and concerns to help you decide whether online counselling is the right choice for you.