I’ve become increasingly intrigued by the topic of hope because, if anything is going to help me climb out of the Black Hole of depression, it’s a sense of hope. In their book, “Hope in the Age of Anxiety,” psychology professors Anthony Scioli and Henry Biller discuss hope from a variety of different perspectives, combining psychology with philosophy, biology, anthropology as well as the literary classics.
I went straight to chapter thirteen, of course, and read “Overcoming Hopelessness: Escape from Darkness.” The authors argue that there are nine forms of hopelessness, each related to the disruption of one or more of the basic needs that comprise hope; attachment, mastery, or survival. The authors present three “pure forms” of hopelessness resulting from breakdowns in one of these three needs or “motive systems” (alienation, powerlessness, doom). There are also six “blended” forms of hopelessness which results when two needs are challenged. We can overcome hopelessness by first recognizing which of these nine types we are confronting. For each form of hopelessness, they present a mind-body-spirit treatment cocktail, involving a restructuring of thoughts, accessing the right kind of hope-sustaining relationship, and specific spiritual practices. Armed with these prescriptions we can summon the light back into our lives.
How to Overcome Feelings of Hopelessness:
If you are experiencing the symptoms of hopelessness — such as sadness, fatigue, low motivation, anger, agitation, and increased isolation and worry — there are tangible steps you may take to begin to feel stronger about yourself and your situation:
- Often, difficult situations require a more nuanced approach than you may initially assume. Avoid over-generalizations or black-and-white thinking; instead, think in colors. Take notice when you analyze yourself and your surroundings, and practice looking for the positive in things.
- To confront challenges head-on, it is helpful to make a list of possible solutions. It can also be valuable to write down pros and cons so you can better visualize the positive and negative aspects of situations.
- Examine the evidence and put your thoughts on trial. Search for the facts in all situations. Use your analytical skills to merge the emotional thoughts with more rational ones to see a clearer picture.
- Write down your strengths and values. Visualizing what you do well over what you don’t may help you take notice of your positive attributes. It may also be beneficial to list all the things you have accomplished over the past day or week. Did you make your bed? Do the dishes? Walk the dog? Finish a work project? Have lunch with a friend? Note each of your actions and take pride in any tasks you have already completed.
- Set up opportunities for small victories. Create small objectives to accomplish, such as grocery shopping, vacuuming your living room, or doing laundry. If you have not felt like going to the gym, take a small walk around your house or neighborhood to start small. This will give you the confidence and motivation to continue achieving great things!
