How to Cultivate Hope When Life Feels Heavy: Part Two

Today, many are holding their breath — unsure of what comes next, overwhelmed by division, uncertainty, and emotional heaviness. Clients, friends, and families are expressing levels of stress I haven’t heard in decades of practice. And yet, as I often remind my clients:

We have one voice to use.
The rest is not in our control.

Which brings us back to hope.

Yesterday we explored:

1. The world is upside down, but hope still exists.

2. Your goals and dreams are still possible.

3. You can be realistic and hopeful at the same time.

Today, in Part Two, we’re going deeper — into the benefits of hope and seven ways to cultivate it, even when life feels overwhelming.

The Evidence-Based Benefits of Hope

Research consistently shows that hope strengthens nearly every facet of wellbeing. Hope contributes to:

• Higher positivity

• Improved health and a stronger immune system

• Better emotional regulation

• Reduced stress and anxiety

• Greater self-worth

• More supportive relationships

• Increased creativity, productivity, and work satisfaction

Hope doesn’t erase difficulty.
But it reframes your lens — helping you notice possibilities instead of only obstacles.

How to Develop More Hope When You Feel Overwhelmed

Here are seven powerful, realistic, and accessible ways to grow hope — no matter what is happening around you.

1. Do Something That Excites You

Create a bucket list for the rest of this year — big or small.
It might include:

• Learning a new skill (like my ongoing attempt at chopsticks… five years later, still questionable)

• Planning a future trip

• Trying a new recipe

• Tackling a creative project

Your list doesn’t need to be extravagant — it simply needs to spark a smile and remind you that possibility still exists.

2. Surround Yourself With Hopeful People (and Protect Your Energy)

Spend time with those who encourage, inspire, and uplift you. Hope is contagious — so is negativity.

And yes… this includes social media.
Pause your scrolling. Try a 30-day social media fast. Curate your feed intentionally. The content you consume becomes the lens through which you see the world.

3. Remember Times When Things Worked Out

Think back to:

• A job you didn’t think you’d get

• A relationship that surprised you

• A challenge you overcame

• A season you survived

Reflecting on past resilience builds present resilience.

4. Set Goals — and Create a Realistic Plan

Hope grows when you take action.

Not a 5-year-plan action.
Not an “I have my whole life mapped out” action.

Just the next step.

Like my client who created a full-life plan (beautiful… and unmanageable), sometimes we need to zoom in. Right now, I’m choosing one month at a time. A six-month plan may be too much, and that’s okay.

Small, steady steps build sustainable hope.

5. Keep a Gratitude List

A simple prompt:
What is one thing I’m grateful for today?

Write it down.
All in one place.
Small wins. Small joys. Tiny sparks of light.

Over time, this list becomes evidence of good — even when life feels messy.

6. Keep Going — and Be Patient

The Greek definition of hope is “Be Still.”

Patience doesn’t mean passive waiting.
It means trusting that the ride will eventually slow, the twists will end, and clarity will return.

As I told my grad students, life is a lot like a roller coaster:

• Anticipation

• Fear

• Chaos

• Thrill

• And eventually — a stop

Hang on. Be still. Keep going.

7. Learn From People Who Made It Through Similar Challenges

You are never the first person to walk through what you’re walking through.
Research the stories of those who overcame similar adversity:

• What helped them?

• What steps did they take?

• What mindset shifts mattered most?

Hope multiplies when you see possibility through someone else’s journey.

Hope Doesn’t Change the Circumstances — But It Changes You

Hope doesn’t eliminate difficulty.
Worry doesn’t eliminate difficulty either.

But hope changes your lens.
It opens your vision.
It allows you to dream again.

And truly — what do you have to lose by choosing hope?

No Matter What Happens Today…

We will continue to be resilient.
We will continue to thrive.
And I hope you continue to Dream Big.

You’re not alone in this.

If perfectionism or fear dims your ability to feel hopeful, the Perfectionism Workbook can help you rebuild clarity, trust, and grounded confidence — one page at a time.

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