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Remaining hopeful in turbulent times

10 May 2020

By Sakuni Weerasinghe Managing your psychosocial wellbeing during a pandemic is not easy, especially when you’re confined indoors due to a curfew which has been extended multiple times over the course of the past few weeks. While we must all bear in mind that these protocols are put forth prioritising the health and wellbeing of every member of society, it is also normal to experience hopelessness in response to such turbulent times. Hope, a term that many struggle to define, can be viewed as an optimistic mental state which is grounded in the expectation of positive outcomes in the immediate or long-term future. It is a state of mind characterised by positive feelings and the motivation to work towards a goal. This is particularly important in the face of adversity as it fosters an optimistic outlook on life. Expressions of hope, especially in turbulent times, are often dismissed as wishful thinking or being a Pollyanna. However, hope that is balanced, sensible, and grounded in reality is what gets us through the toughest of times. Being hopeful has many benefits. Generally speaking, research has found hope to be associated with positive outcomes such as greater happiness, better academic and athletic performance, and lower risk of death. It has also been linked to not only psychological wellbeing, but also physical wellbeing. When immunity is key to facing a pandemic, this finding in particular is perhaps a good reminder that we ought to remain hopeful. Hope is also related to improved self-esteem and enhanced interpersonal relationships. Hope also serves to protect us from the development of chronic anxiety. Researchers have found it to be a protective factor against perceptions of vulnerability, uncontrollability, and unpredictability. This is vital when we’re faced with difficult times such as the one we are enduring right now. So let’s take a look at what can engender hope: Be grateful It’s easy to lose ourselves in the cycle of thoughts that point out everything we’re missing right now; from going out to the movies to having dinner at a five-star hotel to the previously mundane task of shopping for groceries at your favourite supermarket. When we continue to ruminate on what we don’t have access to right now, our feelings of hopefulness diminish. Try instead to focus on what you have: the safety of your own home, the knowledge that your loved ones are safe indoors, having food on the table, and the beauty of technology that allows you to connect with your friends even though you are miles apart. Take a trip down memory lane and recall everything you enjoyed as well as the things you have managed to accomplish over the years. Reminding ourselves of these encourages us to build hope to continue to engage in similar activities in the future too. You can also stop and smell the roses...quite literally. Aren’t we blessed to be surrounded by lush greenery and animals we didn’t notice roaming around our gardens before? Take a moment to marvel at how the environment is healing on its own, reversing some of the effects of our misdoings. Establish a sense of purpose by exploring your goals Viktor Frankl, the author of Man’s Search for Meaning, is famously quoted as saying: “Those who have a 'why' to live can bear with almost any 'how'.” When you know what you strive for in life, it helps you remain resilient even when faced with the most difficult circumstances. It engenders in us a sense of hopefulness that enables us to look beyond the confines of our present situation and forward to a different future. In order to do this, most of us tend to turn inward and look at our core values and ideals. What do we aspire to be? What values guide us to be our ideal selves? In doing so, our purpose becomes to become our best possible self, and we embark on  a path to actualise our full potential. You can engage in an activity to define your goals and reaffirm hope in your abilities, as outlined by Kate Snowise. Ask yourself: What is one goal you hope to achieve in the future? Plan and action: What small actions can you take that will enable you to move closer towards this goal? Affirmation: Write down three beliefs about yourself that will help remind you of your capabilities, such as “I am competent and resourceful”. Acting out of social interest Another way of cultivating a sense of hope is to look beyond yourself and look at what society requires. Acting out of social interest and contributing positively to in the society we live in can be a major driving force in reminding us of “why”. At present, you may act out of social interest by following health and safety protocols in place, following good hygiene habits, minimising travel, and keeping a physical distance from each other. You may also engage in various charitable activities such as donations such as of dry food and healthcare items (material) and even your time, creativity, and knowledge in responsibly spreading information pertaining to Covid-19 (immaterial donations). Even engaging in simple acts of kindness, like checking in on a friend or sending a compassionate message to someone on social media who you see is struggling, can be incredibly helpful. ---------------------- If you’re feeling distressed and/or finding it difficult to cope up with your emotional experiences, please contact the following services for further assistance: 1333 – Crisis Support Service 1926 – National Mental Health Helpline 0112 696 666/692 909/683 555 – Sri Lanka Sumithrayo 0717 639 898 – Shanthi Maargam 0710 898 473 – Sri Lanka National Association of Counsellors


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