How to Cultivate Hope in Dark Times

Introduction: Hope, Uncertainty, and Grief

There are countless things going on right now that threaten our sense of safety and wellbeing. One notable event in recent days is the wildfires in Los Angeles. The collective grief resulting from thousands of homes and structures being lost—entire neighborhoods, in fact—is hard to understand and digest, much less accept. Many have written about how the fires are the latest but not the last disaster resulting from the climate crisis, and so it’s easy to be left with a feeling of great uncertainty and dread of what’s to come.

In times of uncertainty, hope is a helpful tool that can help us navigate the challenges ahead.

Hope—that delicate, sometimes elusive thread that weaves its way through the fabric of our lives—can seem especially fragile in times of darkness. Yet, as I’ve written about in my book Learned Hopefulness, hope is not merely a fleeting emotion but a skill that can be nurtured and developed. By leaning into the practices that strengthen our capacity for hope, we can find light even in the most challenging moments.

The Nature of Hope

Hope is more than wishful thinking; it’s a habit of mind and heart that allows us to envision a future where positive change is possible. As Tomasulo explains, hope thrives in uncertainty. It is not a denial of life’s hardships but a way of reframing those hardships to find purpose, connection, and possibility. In the darkest times, hope offers us a compass, pointing us toward the light.

The Role of Strengths-Based Practices

At its core, cultivating hope requires an awareness of our strengths. According to positive psychology, strengths are the character traits and resources we possess that empower us to navigate life’s challenges. By identifying and using these strengths, we can bolster our resilience and sense of agency.

Exercise: Take a moment to reflect on a time when you overcame a difficult situation. What personal strengths did you draw upon? Perhaps it was creativity, perseverance, kindness, or gratitude. Write these strengths down and consider how they can be applied to your current challenges.

Seeing Possibilities

When darkness surrounds us, it’s easy to believe that our circumstances are fixed and unchangeable. However, hope is rooted in the ability to see possibilities where others see barriers. By shifting our perspective, we can focus on what could be rather than what is.

Exercise: Imagine your best possible future. Write a vivid description of a life where everything has turned out well despite your current challenges. This exercise, known as the Best Possible Self, has been shown to increase optimism and foster hope.

The Power of Gratitude

Gratitude is a simple yet profound way to cultivate hope. By focusing on the blessings in our lives, no matter how small, we can shift our attention away from negativity and toward possibility. Research demonstrates that gratitude changes our brain’s neural pathways, making it easier to notice and appreciate the good in our lives.

Exercise: At the end of each day, write down three things you’re grateful for. Be as specific as possible. Over time, this practice will help you build a reservoir of positive memories and experiences to draw upon in difficult times.

Building Connection

Hope is often born in relationships. Cherishing and nurturing our connections with others is a cornerstone of hopefulness. Whether it’s a trusted friend, a supportive family member, or a therapist, sharing our burdens can lighten the load and foster a sense of belonging.

Exercise: Reach out to someone you trust and share your thoughts or feelings. You don’t need to have all the answers—just expressing yourself can create a pathway toward hope.

Setting Small, Achievable Goals

When faced with overwhelming challenges, hope can feel out of reach. Creating micro-goals can help us regain a sense of control and direction. These small steps forward build momentum and confidence, reinforcing our belief in a brighter future.

Exercise: Identify one small, achievable goal for today. It could be as simple as going for a walk, preparing a healthy meal, or writing in a journal. Celebrate your progress, no matter how modest it may seem.

Finding Purpose

Purpose gives hope its depth. Even in the darkest times, a sense of meaning can sustain us. Purpose doesn’t have to be grand; it can be found in everyday acts of kindness, creativity, and connection.

Exercise: Reflect on what gives your life meaning. What small actions can you take today that align with your values and purpose? Whether it’s helping a neighbor, creating art, or spending time with loved ones, these actions can anchor you in hope.

Embracing Emotional Balance

Hope does not deny the existence of pain and suffering; it holds space for them while also creating room for joy and possibility. Hope is a balance between acknowledging the negative and cultivating the positive. This balance is essential for navigating dark times.

Exercise: Practice mindfulness to acknowledge your emotions without judgment. Spend five minutes focusing on your breath, allowing thoughts and feelings to come and go like waves. This practice can help you stay grounded and open to hope.

The Science of Hope

Research in positive psychology reveals that hope is not just a feeling but a dynamic process that can be strengthened through intentional practices. By cultivating positive emotions, envisioning a brighter future, and taking actionable steps, we can rebuild our hope even in the most trying circumstances.

A Final Word

Hope is not a guarantee; it’s an invitation to imagine, to act, and to believe in the possibility of change. Hope is a form of energy that thrives in adversity. By cultivating hope, we not only survive dark times but emerge from them with a greater sense of purpose, connection, and strength. Let us take small, intentional steps each day to nurture the hope that resides within us all.