5 Ways To Build On Hope
“Hope is not the conviction that something will turn out well but the certainty that something makes sense, regardless of how it turns out.” - Vaclav Havel
Hope is the sum of two components: the ability to plan pathways to desired goals, despite obstacles, and agency or motivation to use these pathways.
In any situation where a valued goal is pursued, hopeful goal-directed behaviour will be determined by the interaction of three elements. These are (1) the degree to which the outcome or goal is valued (2) thoughts about possible pathways to the goals and related expectations about how effective these will be in achieving the outcome or goal and (3) our thoughts about personal agency and how effective one will be in following paths to goals.
Hope is like the sun, which, as we journey toward it, casts the shadow of our burden behind us.
Hope is the belief that our future can be better than our past, and that we have a role to play in making that future a reality. Bellow are 5 ways we can build on hope:
Create small goals- Identify your most valued life goals, anticipate psychological obstacles, and implement a practical plan. Ask yourself:
What values underpin my goal?
What thoughts or mental process, emotions urges, and sensations are you willing to create space for to accomplish your goals?
Develop a sense of agency- While workable goals and pathways are essential, they require the perceived ability to start and continue moving along the pathway; this is known as agency (Lopez et al., 2000).
Tell yourself this is your goal. Go after it!
Use positive self-talk (“I can do this”).
Expect and prepare for roadblocks.
Recall past successes and difficulties overcome.
Create Pathways- Effective pathways take us from where we are now to the goals we set for ourselves. They should be planned carefully.
Break long-range goals into smaller, achievable steps.
At the outset, concentrate on the first subgoal.
Mentally rehearse how you will achieve the next subgoal.
Use your support system- Talk with friends and family about your hopes and seek feedback.
Spend some time with friends.
Ask a family member how they have navigated tough times or similar goals.
Practice acceptance- No one in this world is perfect. We are wonderfully imperfect in different ways. However, there are times when we feel we’re not enough, that we’re not sufficient. But when we know that some people can look beyond our weaknesses and flaws, it gives us hope. Learn how to accept and care for yourself, regardless of the outcome. Show unconditional love and make yourself feel valued.
Take yourself out to a movie.
Start a gratitude journal!
