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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,965 times.
Do you often find yourself struggling to realize any meaning or purpose in your daily activities? Want to get rid of bad habits, but can’t find the motivation to change? Hope seems to be a vague word and perhaps has little or no relevance to your life, but to some extent it means seeing the possibility or opportunity inherent in life, that It can be a prediction of the future to help you get rid of boredom and boredom in life. Take the steps below to continue your journey of discovering the many possibilities in everyday life situations.
Steps
Imagine life
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Think about your ideal life. People often struggle to hope for a better tomorrow because they don’t know what it will be like. Before you get your hopes up, it’s important that you figure out the lifestyle you most desire. Take some time to think about your ideal life and what that life would include. [1] X Research Source
- Ask yourself: “If I woke up tomorrow and had the power to choose any given life, what would that life be like?”. Visualize as much detail as possible. What does your house look like? What will your friends be like? What activities will you participate in?
- It helps if you write down your fantasies about that life because you can review and discuss them later.
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Compare your ideal vision with your current life circumstances. Once you’ve found the lifestyle you want in an ideal world, compare that life with your current life circumstances. This can help you see if areas of your life align with your vision or if you’re on the right track.
- For example, if you envision yourself losing 20 pounds, you need to consider what you are doing right now to be able to achieve that goal. Are you eating healthy foods? Are you controlling your portion sizes? Do you exercise regularly? What do you need to do to get closer to that goal?
- When contemplating life, you need to consider your current circumstances. Do any aspects of that ideal life already exist in your life?
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Consider whether these are realistic or unrealistic expectations for life. To have hope, it is important to ensure that you have a realistic vision. If your vision is unrealistic, it will leave you feeling hopeless. You need to examine the vision with your life and try to determine its reality. If not, you may need to make some adjustments to make your vision doable.
- For example, you imagine yourself becoming a millionaire, but you don’t know what work you have to do to make it happen. In this case, you should consider starting with a goal that is more appropriate to your current life conditions.
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Set goals for yourself. Having goals to work towards is one of the best ways to have hope. Once you’ve developed a vision for life, you need to take the time to set goals. Write about your goals and work hard to achieve them. To improve your chances of achieving your goals, make sure you set your goals according to the SMART method. This acronym stands for: [2] X Research Sources
- Specific – Specific. Targeted goals should be specific instead of overarching and vague.
- Measurable – Can be measured. Goals are quantifiable (can be measured numerically).
- Action Oriented – Towards action. A goal is something that you can actively do and control.
- Realistic – Realistic. A goal is something that you can actually achieve with available resources
- Time Bound – Time bound. Goals must have a start and end time or a deadline to follow
Growing Hope
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Acknowledge your strengths. Some people lack hope because they feel they have no talent. If you’re feeling hopeless try making a list of all your strengths and accomplishments. Read through that list and congratulate yourself on the positive traits. Giving yourself a compliment every now and then will give you hope for the future. [3] X Research Sources
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Nurture supportive relationships. Expand your connections with as many supportive and competent people as possible. Try to surround yourself with people who make you feel comfortable and encourage you to reach your full potential. Having a support network from friends will help you move forward with your interests and goals. The search for hope is easier if you live in a strongly supported community rather than being completely alone. [4] X Research Sources
- Observe the activities and attitudes of those around you. See if they can be a role model for what you want to achieve. In addition, you need to consider how the people around you act and make you feel.
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Participate in many interesting activities. Doing things you love can also help you develop hope. By doing activities that make you happy every day, you will have a sense of bigger goals. If you’re not sure which activities make you happiest, try new things to discover. For example, take a class at your local college, try a new sport, learn a new skill, or pursue a new hobby.
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Attend the event. Attending events in the community is a great way to foster hope for the future. It could be an event in the local community or even an online community, but what is needed in this beginning is to build relationships with others through a common goal or project. Forging relationships with like-minded people can help you overcome feelings of being lost that can trigger feelings of hopelessness. [5] X Research Sources
- Get involved in local politics or online discussion forums about some of the world issues that interest you. The more you join, the easier it will be.
- Try volunteering. Research shows that volunteering has many benefits for your mental and physical health. [6] X Research Sources
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Put yourself in more diverse situations. Staying in your comfort zone will leave you feeling hopeless and depressed. However, putting yourself in uncomfortable situations can help you overcome feelings of despair and negativity. [7] X Research Resources Getting out of your comfort zone is essential to changing your thinking and learning to approach the world with more hope. [8] X Research Sources
- Look for activities in your life that place you between feeling slightly uncomfortable and completely overwhelmed. This will often be the best time for you to form and develop hope. For example, you could try hanging out with coworkers after work instead of going straight home as usual.
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Keep track of your thoughts and feelings in a diary. Journaling helps you understand why you are feeling hopeless and is also a great way to relieve stress. [9] X Research Resources To start journaling, you need to choose a comfortable place and spend about 20 minutes a day writing. Start by writing about how you feel, what you’re thinking, or whatever you want. You can also use a journal to record progress towards your goal.
- Try keeping a gratitude journal. Each night, you can think of 3 things you are grateful for and write them down. Practicing this every day will help you develop a vision of hope, helping you sleep better and have better health. [10] X Trusted Source Greater Good Magazine Go to Source
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Take care of yourself. Exercise, eat nutritious food, get plenty of rest, and relax. Doing these things will help you develop hope. By taking good care of yourself, you are sending signals to your mind that you deserve to be happy and to be treated well. Make sure you’re giving yourself enough time to meet your basic needs for exercise, food, sleep, and relaxation. [11] X Research Source
- Exercise regularly. Try 30 minutes of moderate exercise each day.
- Eat a balanced diet that includes a variety of healthy foods such as fruits, vegetables, whole grains, and protein.
- Sleep 7-9 hours a day.
- Set aside at least 15 minutes each day to relax. Practice yoga, deep breathing, or meditation.
- Drink 8 glasses of water per day.
Coping with anxiety and despair
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Identify symptoms of post-traumatic stress disorder (or PTSD). People with PTSD often feel frustrated and have other symptoms. Consider whether you have PTSD and talk to a mental health professional if you suspect you may have it. Here are some common types of PTSD and their respective symptoms: [12] X Research Source
- Agitation: irritability, restlessness, trouble sleeping, difficulty concentrating, feeling of panic, always ready to attack or react.
- Recurrent experiences: experiencing nightmares, invasive memories and flashbacks, experiencing physical symptoms of a traumatic event, sensitivity to reminders of trauma.
- Choking, paralysis: feeling disconnected or robotic, loss of interest in people and activities, feeling hopeless, isolated, and/or depressed, avoidance of thoughts of those involved associated with psychological trauma.
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Decipher your anxiety about the future. Research has shown that having unrealistic expectations for yourself, in a way, “false hopes” can create anxiety. [13] X Trusted Source Nature Go to Source This anxiety makes it hard to see the opportunities available to you. Uncontrolled anxiety can also hinder progress and make you feel less hopeful. To create realistic hope, as opposed to “false hope,” you need to learn how to deal with anxiety.
- Try implementing a systematic desensitization approach. This method will ease anxiety when a person is in a depressing situation so that they become more comfortable. Start by learning basic relaxation techniques, like deep breathing exercises or meditation. Then apply those techniques to the situation that makes you uncomfortable. [14] X Trusted Source Simply Psychpogy Go to Source For example, if you start to feel anxious thinking about your plans for tomorrow, focus on your breath and adjust to it as you imagine the possibilities. chance will happen to you.
- As you become less anxious about the situation that makes you a little uncomfortable, challenge yourself to practice another relaxation technique for the situation that makes you feel more anxious. You need to hold on until you have resolved the situation that worries you the most.
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Notice if a lack of hope turns into despair over you. Almost everyone experiences anxiety in certain situations or has brief periods of sadness in life. This can be a beneficial response to something undesirable in life. But when that emotion begins to become attached to everything in the environment, it becomes a sign of something more serious, such as an anxiety disorder or depression.
- Try to identify the thought that has caused you to feel depressed by talking to someone about your feelings. Consider seeing a therapist or mental health counselor, or even a mental health support group.
- When anxiety or depression is related to something or someone in your life, it is essential to make a complete change, like moving to a new place or simply getting away from it. who has been bothering you. You need to seek feedback from others in your community who you trust before making any decisions that will dramatically change your life.
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Consider seeing a mental health professional. If you worry too much, or just can’t seem to break out of an unhealthy habit or thought pattern, see a therapist because they can help get you on the right track. They will provide you with effective psychological support and/or techniques to help you overcome your own obstacles. This will be very helpful if you are still feeling frustrated with life after many failed attempts to change it.
Understanding hope
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Think about what hope means. Hope is the attitude you strive every day to achieve. It is not a permanent state of mind. One definition of hope used by psychologists is “a positive motivational state based on an interactive sense of origin of success, (a) agent (goal-oriented energy) and (b) the path (planning to achieve the goal)”. Hope is the result of doing things that give us satisfaction and help us achieve our goals. [15] X Research Source
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Understand that you need to keep improving your attitude every day. Don’t think that one day you will suddenly become a hopeful person, as if there was a switch and you simply toggled it on or off. Being optimistic, full of hope requires you to keep improving your attitude every day. You need to do this process once a day and focus your attention on the aspects of your life that you really have control over. [16] X Research Source
- For example, you have no hope of being able to find a job. Don’t cling to things you can’t control, such as someone calling you about an interview. Start thinking about the things you can control, like how many jobs you’ve applied for. Build hope each day through small goals by continuing to do the things you can control.
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Learn how to challenge negative thoughts instead of ignoring them. To have hope, it’s important to convince yourself to face your negative thoughts and stop letting them affect you. Learning to handle difficult emotions when they arise instead of ignoring them, you can begin to understand why you are feeling them. Understanding your emotions will help you deal with them constructively, rather than allowing them to control you. [17] X Research Source
- For example, if you find that you sometimes feel hopeless about your weight loss progress, you need to think about what caused you to have that thought. Are you comparing yourself to others? Are you not losing weight as quickly as you expected? Try to find the source of the depressed feeling that becomes the awareness of the cause of the negative thinking.
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Realize that you need to be resilient in difficult situations. To foster hope, you need to learn how to act in stressful and unmotivated situations. Research shows that learning to make yourself more comfortable in threatening situations can actually reduce the risk associated with physical health problems and improve overall psychological functioning. [18] X Trusted Source PubMed Central Go to Source
- A strong social support system and a sense of confidence in your abilities are essential to developing flexibility and success.
Advice
- Don’t be afraid to seek help if you are feeling hopeless. You don’t have to deal with these emotions alone. Talk to a friend, teacher, counselor, or someone you trust.
Warning
- Despair can be a symptom of depression or another mental health problem. You need to seek help as soon as possible if you are feeling hopeless and the feeling cannot seem to improve.
- If you feel suicidal, seek help immediately! If you don’t know where to contact, you can call 115 which is the hotline for medical emergencies. And you can also call the hotline 1900599830 to contact the Psychological Crisis Prevention Center (PCP). [19] X Trusted Source National Suicide Prevention Lifeline Go to Source
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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 6,965 times.
Do you often find yourself struggling to realize any meaning or purpose in your daily activities? Want to get rid of bad habits, but can’t find the motivation to change? Hope seems to be a vague word and perhaps has little or no relevance to your life, but to some extent it means seeing the possibility or opportunity inherent in life, that It can be a prediction of the future to help you get rid of boredom and boredom in life. Take the steps below to continue your journey of discovering the many possibilities in everyday life situations.
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