Staying Hopeful During Challenging Times
Having a tough day? A rough week? A stressful quarter? It can be easy to focus on the overwhelm and stress that we feel when going through a difficult time, but learning to celebrate the small wins, express gratitude for what we have, and surround ourselves with positive people, can make all the difference. Whether you’re hitting the gym to relieve some tension or scheduling weekly coffee with an old friend, making a conscious effort to take care of yourself during turbulent times can lead to a more hopeful mentality.
How to Stay Hopeful
Whether you’re having a stressful day or a busy quarter, it can be difficult to recognize that there is always goodness around you. As the phrase goes, “it’s a bad day, not a bad life.” Staying hopeful during difficult times is easier said than done — especially when those around you make it seem effortless — but it’s well worth it. We’ve compiled six tips on keeping your spirits high when things around you are bringing you down.
Express Gratitude
While it may sound silly, it’s proven that expressing gratitude each day can improve your overall mood. Taking a few seconds to write down one thing that you’re grateful for can help you recognize all of the small joys around us that we often ignore.
Exercise
Similar to our gratitude activity, exercise is also proven to improve our moods and provide us with endorphins. While exercise can be intimidating, not all physical activity can or will feel that way! The best form of exercise is the one that makes you feel good both inside and out. Whether your ideal form of movement is going on a leisurely walk, a light bike ride, or even an intense weightlifting session, it makes no difference. The only thing that matters is that you feel physically good about your activity and relieved mentally.
Reframe Negativity
When something goes wrong, it’s easy to get caught up in a negative headspace of harping on all that’s flawed around us. We’ve all been there. But, in order to stay as hopeful as possible, we have to put effort into choosing to reframe the negative thoughts in our heads into positive actions. For instance, if you get a grade you aren’t happy about on your problem set, instead of getting frustrated at yourself, acknowledge that you’ll study for a bit longer next week and focus on the next assignment. Dwelling on the past will only keep us from being present in the future!
Find Positive People
Surrounding yourself with people who encourage you and keep your spirits high is essential to maintaining a hopeful mindset. The people you keep around should be the kinds of people who cheer you up when you’ve had a tough day, make you laugh when you least want to, and most importantly, bring out the version of yourself that you are proud of.
Practice Mindfulness
Mindfulness is far more than a meditation practice. While mindfulness can be a guided meditation or a breathing exercise, it’s truly about being present in the space around you and acknowledging the here and now. A lot of our negative thought spirals are rooted in our mind’s ability to get stuck in the past or focus too heavily on the “what ifs” of the future. In both of those scenarios, our mind is focused anywhere but the present. If we take the time to feel our feet on the ground, our backs in our chairs, and our breath in our chest, we can maintain a more balanced and hopeful approach. Consider trying a grounding exercise- recognize the five senses and what you are currently feeling in the present moment to help you feel centered.
Celebrate Often
You are awesome and deserve to treat yourself as such! Take the time to celebrate the small wins that you encounter throughout the week. Did you get a good grade on your midterm or even a compliment from a stranger? Acknowledge how great you feel (when you feel great) and bring that positive energy with you into your day. Even when your days aren’t so great, allow yourself to feel your feels- it can go a long way to getting you back on solid footing.
Written by: Chase Klavon, Class of 2024
Resources
Stanford Resources
- Support During Tough Times: The Stanford Faculty Staff Help Center continues to offer its range of services during the current university health protocol, via secure and confidential Zoom connection.
- Tips on Taking Care of Yourself: Stanford mental health experts provide ways to stay hopeful during tough times.
- Staying Optimistic: Explore how staying optimistic can increase our lifespan.
- Well-Being Coaching: A Well-Being coach can help you cultivate the internal and external resources to live a healthy, vibrant life, manage stress, shift your beliefs and behaviors, and form meaningful connections with others. Book a session today.
- Community and Belonging at Stanford: Explore the vibrant student communities on campus, including Cardinal Recovery, Wellness Buddies, Stanford Mental Health Outreach, Centers for Equity Community and Leadership, the Office for Religious and Spiritual Life, Weiland Health Initiative, and more!
Additional Resources
- What Flourishing Looks Like: Whether you are new to flourishing, familiar with the term, or still getting a grasp on it, discover how to find and cultivate flourishing in your life.
- How Do Deal With Election Stress: We know the period leading up to an election can be extremely stressful. Luckily though, there are a plethora of ways to manage this stress. We’ve put together five tips on coping with election stress that can help make this election season a calmer one.
- The Power of Connection: Social connection is an essential part of our mental health that is often overlooked. Discover the benefits of connection on mental health and how you can begin fostering relationships that last.