“Worry does not empty tomorrow of its sorrow; it empties today of its strength.”

• Corrie Ten Boom

Many people find it challenging these days to feel hopeful in a world that is becoming angrier, more hostile, and more depressed.

The past two years have been filled with the agony of the pandemic. An unprecedented experience in modern human history, the COVID pandemic claimed the lives of our family members, friends, neighbors, and coworkers. It disrupted our lives in ways that none of us could have predicted.

In the aftermath of the pandemic, more and more people are getting mental illnesses, which brings up new worries.

And new research shows that kids in the U.S. are falling behind in their learning and development because of school closings caused by pandemics.

Then there is climate change. Gun violence. Police violence. Mass shootings. School shootings. Economic crisis. Refugees. And there's the war in Ukraine, which, as many fear, threatens to spiral into World War III…

It is simply too much to bear, and even the most resilient may struggle to find a reason for optimism these days.

How to Find Hope in Difficult Times

In times of increased stress, despair and hopelessness are common experiences that many people feel. However, finding the strength to be hopeful is essential to maintaining your well-being and making life worthwhile.

Finding hope may lead to reduced stress, anxiety, and depression. It makes you more optimistic about the future, increasing your mood and confidence. Also, feeling hopeful can improve your resilience, helping you feel empowered to deal with stress and recover after adversity.

So, here are a few things you can do to reduce stress, find hope, and enjoy your life.

Accept that There is Only So Much You Can Do

Worrying about the things you have no control over increases stress and feelings of hopelessness and helplessness. Accepting that certain situations are just beyond our control may make it easier to find hope.

While staying informed is important, it is also critical to set limits and restrict your exposure to news on TV, social media, and in newspapers.

Instead, find ways to give back to your community.

Do Acts of Kindness

Studies show that helping others can make us feel happier and more hopeful.

So, spread ecological awareness in your neighborhood. Find a tutor for your children to help them catch up at school. Participate in charity events. For example, volunteer at a local senior community. Donate things you no longer need. Sometimes our "only so much" can mean a lot to someone.

Connect with Nature

Spending time in nature may boost your mood and happiness. Scientists have shown that feeling connected to nature can help people feel less stressed, less anxious and depressed, and more relaxed.

In addition, the outdoors and nature can boost optimism, help you feel more energized and grateful, and experience more hope.

Practice Mindfulness

Mindfulness lets you notice and accept what's happening in your mind without getting upset. So, regular mindfulness practice can reduce stress and give you the tools to respond differently under pressure.

Focusing on the present moment can also help you stop thinking about bad things, making you feel less anxious and hopeless.

Rely on Your Faith

People who have faith can cope better with hardship and feel more hopeful. When you believe that a higher power is protecting you, you may think you are not alone and hopeless. So, relying on your religion might help you feel more in control and hopeful.

Surround Yourself with Friends

Social support can help you stay hopeful in difficult times. Research shows that friendships are good for our health and well-being. Friends can make us much happier, keep us from being lonely, lower our stress, and help us find healthy ways to deal with problems. Additionally, spending time with friends provides a sense of comfort and belonging.

Find a Reason to Laugh

Research shows that laughter can boost energy and reduce stress by lowering stress hormones like cortisol and adrenaline. Endorphins, dopamine, and serotonin are the neurotransmitters that are released when we laugh. These chemicals make us more resilient and relaxed, which helps manage depression and anxiety.

Express and Move Through Your Emotions

Suppressed negative emotions can result in mental illness, substance misuse, interpersonal difficulties, and other challenges.

To find hope in challenging situations, learn to express, recognize, and let go of your feelings. Acknowledge your feelings and embrace them as equally important.

However, don't allow negative emotions to get the best of you. After you've mindfully observed your fear, anger, hopelessness, or grief, remember that emotions are just that—emotions—and let them go.

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