Hope as a Key to Health and Wellness
The two elements you MUST have to feel hopeful.
A rising tide of evidence points to the incredible power of an oft-underestimated force: hope. At its core, hope is a motivator, a light in the darkness, a beacon that steers us toward resilience and self-care. It’s one of the key motivators for people to get in better shape.
Over two decades ago, psychologist Rick Snyder, the world’s first researcher to study hope, put three men to the test on a Good Morning America live episode. His instrument of choice: a cold presser tank, used to measure pain tolerance. Using a simple questionnaire, Snyder successfully predicted the endurance of each man based on their levels of hope.
Snyder’s experiment underscores the staggering reality unearthed by numerous studies: Hopeful individuals consistently outperform their peers in numerous domains. The hopeful have the upper hand, whether it’s academic performance, athletic prowess, career progression, or even response to cancer treatment. According to Snyder’s research, hopeful individuals also have a higher pain threshold. But what is the science behind hope, and how can we cultivate it?
According to Snyder, hope requires two elements.
First, you must visualize a path to your goal. It’s not enough to do something generic, like aim for financial prosperity. You must also see or have a realistic means to achieve it.
Second, you must believe that your efforts play a significant role in achieving the desired outcome. Relying on a lucky break or leaving the decision-making power in the hands of another doesn’t work. Completing a goal after investing effort bolsters hope. However, failing to meet a goal after considerable effort can diminish it.
So how do you increase hope? You must begin with manageable, achievable goals and gradually raise the stakes. This step-by-step approach allows for the development of resilience, the ability to meet and overcome challenges. So, every push-up, every extra minute on the treadmill, and every healthier food choice you make all count towards your success. That resilience nourishes hope.
Contrary to popular belief, money and overparenting do not necessarily create resilient individuals. To foster resilience and hope in others, we must guide them through challenges suitable to their current abilities rather than giving them tasks they’re likely to fail. Impossible challenges can lead to diminished hope, not resilience.
Here are eight things that help maintain hope and make you more successful in your fitness journey.
Goal Setting: Establish clear, achievable goals. You want to walk a mile, drop 10 pounds or carry a bag of groceries. Goals give you direction, and having something to work towards can provide a strong sense of hope.
Developing Pathways: Figure out the steps required to achieve your goals. When will you work out? How long will you do cardio? What healthier food choices will you make? Understanding the “how” aspect provides a clear pathway and enhances hope.
Positive Thinking: Foster positivity and optimism. Put a star on your calendar every day you exercise, or allow yourself a few extra minutes of online entertainment. Positive thinking helps when you run into obstacles and experience setbacks.
Foster Resilience: Resilience helps you bounce back from adversity. Set achievable goals to improve your self-confidence. You’re more likely to keep returning when you feel like you've been accomplishing something.
Seek Support: Connecting with supportive people who can provide encouragement and assistance. Invite a friend to join you and hold you responsible for showing up. Make your fitness appointments just as important as work, eating and sleeping.
Mindfulness and Acceptance: Focus on the task at hand. Don’t watch TV or distract yourself with social media while eating. Pay attention to every bite; you’ll be less likely to overeat. Mindfulness can help you focus on your current situation and possibilities instead of getting lost in worry or regret.
Progress Tracking: Keep track of your progress. Even small wins, can motivate you and enhance your feeling of hope.
Education and Learning: Continued learning and knowledge can open new possibilities, fostering hope.
Hope, as it turns out, isn’t just an emotion but a necessity. Hope is not a finite resource; it’s a renewable force that can be nurtured and harnessed. A resilient, hopeful individual can see a goal, believe in their ability to achieve it, and has the grit to navigate their path toward it. By cultivating hope, we don’t just make life more bearable—we make it more healthful and meaningful.
Reference Links:
The will and the ways: Development and validation of an individual-differences measure of hope.
Snyder, C. R. Harris, Cheri Anderson, John R. Holleran, Sharon A. Irving, Lori M. Sigmon, Sandra T. Yoshinobu, Lauren Gibb, June Langelle, Charyle Harney, Pat
APA PsycNet - Journal of Personality and Social Psychology, Published 1991 https://doi.org/10.1037/0022-3514.60.4.570
Snyder explored the power of hope. He established that a person’s level of hope significantly influenced their response to adversity. High-hope individuals displayed greater resilience, demonstrating their ability to overcome obstacles and move towards their goals.
Hope theory: Rainbows in the mind.
Snyder, C. R.
Psychological Inquiry, Published 2002, 13(4), 249–275. https://doi.org/10.1207/S15327965PLI1304_01
Hope and Hopelessness: The Role of Hope in Buffering the Impact of Hopelessness on Suicidal Ideation
Jenny M. Y. Huen,Brian Y. T. Ip,Samuel M. Y. Ho,Paul S. F. Yip
PLOS ONE, Published: June 24, 2015
https://doi.org/10.1371/journal.pone.0130073
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6/15/2023
