How to cultivate hope

You might make a list of things each day you feel grateful for, or make an effort to thank others and express your gratitude when they do something kind for you. Regularly practising gratitude can make it easier to recognise all the good things we have in our lives.  

When you know what you’re passionate about, you can set yourself goals and work towards achieving them. When we're working on something we care about, we’re more likely to feel motivated and to make greater progress. All of this builds our self-confidence, and in turn creates hope.

Reflect on things you’ve achieved in your life (big or small!), and let yourself feel proud. By recognising our strengths and feeling confidence in ourselves, we’re cultivating hope that we can take action toward a positive life.  

If you’re feeling anxiety or fear, try to reflect on the emotion and what might be causing it. Is there anything you could do to directly address the issue? It might be that the anxiety or fear is not rational, in which case you might try the ‘Opposite Action’ exercise found in Dialectical Behavioural Therapy. Taking a step to resolve or manage your own fear can build a stronger sense of hope.

Hope doesn’t just have to be an individual practice. You could build it together with friends and whānau by taking positive action for your community. Connecting with people who have a hopeful attitude toward life is a powerful way to build and sustain hope.