What do you do when life feels unbearable? When the weight of your struggles threatens to crush you, and hope feels like a distant memory?
It's in those moments that hope becomes a lifeline. Hope isn't just a feeling; it's a powerful force that can change everything, even when it feels like all is lost.
On our podcast, That Sh*t Doesn't Define You, we dive deep into the transformative power of hope. We talk about how hope is more than just wishful thinking; it's a tool that can help you overcome adversity, increase resilience, and shift your mindset toward the future you're capable of creating.
In this blog, we'll break down the science behind hope, share a powerful story of survival, and give you actionable steps to cultivate hope in your life, no matter what you're facing.
Hope Changes the Brain
You might think of hope as a feeling that arises when things seem bleak. But in reality, hope is a cognitive process that involves two key elements: agency (the belief in your ability to achieve your goals) and pathways (the belief that there are ways to achieve those goals).
Dr. Charles Snyder, a pioneer in hope research, coined the "Hope Theory," which explains that when you have hope, you are more resilient, creative, and better equipped to overcome obstacles.
The science behind hope reveals that it engages the prefrontal cortex of your brain—the area responsible for planning, problem-solving, and decision-making. This allows you to think more clearly, act purposefully, and find solutions even when faced with adversity. Hope isn't just something you feel—it's something you cultivate that gives you the tools to succeed.
Hope Increases Resilience
In addition to helping you think more clearly, hope plays a crucial role in mental resilience. Studies, like the one published in Psychological Science (2019), show that people with higher levels of hope are better able to cope with challenges like stress, depression, and anxiety. Hope acts as a psychological buffer—it helps you see setbacks as temporary, manageable, and surmountable.
When you have hope, you don't just survive your difficulties; you thrive through them. Hope gives you the mental strength to bounce back from adversity, no matter how big or small the challenge.
Hope Can Be Cultivated
Here's the best part—hope isn't something you're born with; it's a skill you can develop over time. Just like any other skill, it requires practice and intention. Research shows that you can actively cultivate hope by engaging in practices like goal-setting, visualizing success, and focusing on positive outcomes.
A study published in Motivation and Emotion (2013) found that individuals who practiced goal-setting and focused on positive outcomes experienced increased hope levels. Hope is something you can build and strengthen, no matter your circumstances.
Viktor Frankl's Story of Hope in Auschwitz
One of the most powerful examples of hope in the face of unimaginable suffering comes from Viktor Frankl, a psychiatrist and Holocaust survivor. Frankl endured the horrors of Auschwitz, losing his family and many loved ones. Yet, through all his suffering, Frankl found a way to cling to hope.
He wrote about how those who could maintain hope—whether through a belief in God, the idea of reuniting with loved ones, or a vision of life after the war—were more likely to survive. Frankl himself imagined speaking to others after the war, sharing his experiences, and helping them understand the importance of finding meaning even when suffering. His hope was what kept him alive.
Frankl famously said: "Everything can be taken from a man but one thing: the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way."
Actionable Steps to Cultivate Hope
It's time to take action. Hope is a choice, and you can start building it today. Here are some practical steps you can take to create more hope in your life:
Viktor Frankl survived by holding onto a mental image of life beyond Auschwitz. Visualizing a positive future activates the brain's prefrontal cortex, which helps with goal-setting and problem-solving. Visualizing your ideal life shifts your mindset from "surviving" to thriving.
What to Do: Spend 5 minutes today imagining a future beyond your current struggles. Ask yourself:
Write it down or create a vision board. Keep it visible as a reminder of what you're working toward.
Believing that your pain has purpose can help you endure. Your struggles are part of your story, and once you've made it through, they have the power to empower others.
What to Do: Reflect on these questions:
Write your "why" in a single sentence, such as: "I am enduring this to become stronger, wiser, and to help others who are struggling." Repeat this mantra whenever life feels overwhelming.
Setbacks can feel crushing, but they're not failures but growth opportunities. Reframing challenges as chances to learn helps you maintain hope even in the most challenging times.
What to Do: When faced with a challenge, ask yourself:
Create a "Growth List" to track the lessons you learn from setbacks so you can look back and see how far you've come.
Hope Has the Power to Change Everything
Hope isn't a passive feeling—it's a choice and tool you can actively cultivate. By creating a vision for your future, anchoring yourself in your "why," and reframing setbacks, you can build the resilience you need to thrive in any situation.
If you're ready to explore the power of hope further, check out season 1, episode 7 of our podcast. In it, we discuss how hope can change everything and how you can use it to transform your struggles into stepping stones.
Remember: Hope is the bridge between where you are and where you’re meant to be. Let’s cross that bridge together.