In tough times, facing a new year with hope might sound naive – but thoughtful optimism is more important than ever. thediyora
But at the same time, Dr Arroll advises trying to identify small things you’re grateful for right now, even amid the hardships you may be facing. “One thing we can do is to focus on the helpers and see the generosity of human nature, because it’s always there.”
Think of all the community groups that came together during the pandemic, and those providing grassroots support amid the current economic crisis. “We can often find [generosity] in our communities, and it gives us a sense of hope that not only will we be OK as individuals, but also as a group,” says Dr Arroll.
A poster for a community support group in London, 2020. Looking to our communities can give us hope for the futureFeeling optimistic is one thing, but matching a positive mindset with action is even more powerful. Whether that’s joining a local community group to act on issues you’re worried about, seeking out support for a particular problem you’re facing or simply tackling a mountain of dreaded life admin, taking action can help us feel more in control of – and hopeful about – our futures.
“Behavioural activation is incredibly useful, so try putting one foot in front of the other, even if you don’t feel very optimistic,” says Dr Arroll. Whatever active steps you take, they don’t have to be ‘big’ – but making them consistent can help fuel feelings of hope. “It’s like a snowball effect because behavioural activism and optimism are bi-directional and can influence one another.
Reflecting on how we recovered from past struggles, such as heartbreak, can help us be optimistic about coping with tough timesWe can feel more positive about the future by thinking back to when we’ve been through challenges in the past, and reflecting on how we coped and what helped us overcome them. This technique can “build our sense of ‘OK, this is tough, but we have the resources to cope,’” says Dr Arroll.
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