Building Hope in Challenging Times
A Path to Resilience
I’m an Author and somatic movement educator, my clients call me “the nervous system whisperer." I specialise in burnout, anxiety, and trauma-related issues with The Soothe Programme.
Hello, how are you? I am on the cusp of many projects which if they play out, could be huge. Underpinning all of this is the US elections and how jittery everyone is feeling. What with that and the relentless violence happening in the world, these dark times can often make hope feel elusive. However, hope is not just a passive feeling but a skill that can be developed and cultivated.
1. Recognise That Hope is a Skill
Hope is not something you simply feel or don't feel; it’s a skill that can be cultivated, according to Charles R. Snyder's Hope Theory. Hope involves two core elements:
the belief that you can influence your future
the ability to map out actionable steps to achieve your goals.
Takeaway: Whether setting small, personal goals or engaging in larger community movements, taking action fosters a sense of hope. Writing down your goals, talking about them with other, and taking actionable daily steps can give you a clear sense of purpose and control.
2. Shift Focus to What You Can Control—Individually and Collectively
It's common to feel powerless during difficult times, especially when facing large-scale problems like economic instability or global crises. However, shifting your focus to what you can control, both individually and through collective efforts, can be a powerful way to sustain hope.
Research shows that individuals involved in collective action, such as activism or community service, report higher levels of hope and well-being . When we come together to address common problems, we realise that we are not alone in our struggles.
Actionable Steps:
Personal Control: Set small, achievable tasks like establishing a daily routine or committing to personal self-care.
Collective Control: Get involved in community initiatives or activist groups where you can join forces with others to enact change. Research shows that people engaged in activism feel a greater sense of hope because they’re contributing to a shared cause, reducing feelings of helplessness .
Activism helps break down large issues into manageable pieces and provides a sense of accomplishment. Whether it’s volunteering for a local cause or participating in global movements, being part of something bigger offers both personal and collective hope.
3. Practice Gratitude—As Individuals and as a Community
Gratitude is a powerful tool for personal well-being, but it can also be a shared practice that fosters community hope. Research by Robert Emmons has shown that practicing gratitude enhances both individual and collective well-being, improving mental health, resilience, and optimism.
How to Practice Gratitude:
Individual Gratitude: Keep a gratitude journal or reflect on three things you’re thankful for each day. I do this at the end of the week and find it incredibly helpful.
Collective Gratitude: In group settings, recognise the efforts of others and celebrate small victories. Collective acknowledgment of progress—no matter how small—boosts morale and sustains hope for the larger goal.
Fostering a community of gratitude not only builds individual resilience but strengthens social bonds, reinforcing hope within the group.
4. Find Meaning in the Struggle
Finding meaning in dark times, both on a personal level and through collective struggle, is a powerful way to nurture hope. Viktor Frankl, a psychologist and Holocaust survivor, argued that finding meaning in suffering can transform even the most challenging experiences into opportunities for growth.
This concept of meaning-making extends beyond individual experiences to collective efforts, where social movements find meaning in the fight for justice, equality, and change. Post-traumatic growth theory suggests that adversity often leads people to a greater understanding of their purpose in life—and this is equally true for communities working together toward a common goal.
Reflection:
Individual Meaning: Ask yourself, “ How can I grow from this experience?"
Collective Meaning: Engage in conversations with others in your community about how adversity fuels your shared mission. Together, reflect on the deeper meaning behind your efforts, be it social justice, climate action, or community building.
In both personal and collective contexts, finding meaning in the struggle fosters a sense of hope that transcends immediate circumstances.
5. Visualise a Positive Future—For Yourself and the World
Hope is inherently future-focused. Research shows that visualising positive outcomes, whether individually or collectively, can boost motivation and reduce feelings of despair. Collective activism, in particular, thrives on the belief in a better, more just future.
How to Visualise Hope:
Personal Visualisation: Imagine yourself overcoming the current challenges. What will your life look like when you’ve achieved your goals?
Collective Visualisation: Work with your community or activist group to envision the future you’re collectively striving for. Whether it's a more equitable society or a healthier planet, co-creating a vision for the future can galvanize hope and inspire sustained action.
When you visualise a better future, you lay the groundwork for positive change.
6. Seek Professional Help When Needed
Sometimes, the weight of dark times can be too much to bear alone. Seeking help from a mental health professional or an embodied therapist can be a critical part of maintaining hope. However, choose your therapist wisely, someone who denies your feelings because they hold fixed ideas will be counterproductive. Ask pertinent questions and find out about them, before you work with them.
What’s going on?
The next Soothe Day retreat in London is on 18th January, the early bird price runs to the end of October. Book here.
The Lefkada Retreat on 31st May - 7th June 2025 has a few rooms left. More info here.
Check out the lessons in my book to soothe your brain and body.
For paid subscribers, a lesson to calm an agitated brain, you will be seated on a chair.
Thank you for reading.
Stay human,
Nahid x
Images: Ron Smith, Sumaid pal Singh Bakshi
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