The Hope Modules
Cultivating hope after the election.
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Hello dear readers,
No matter where you stand on the political spectrum, the events of this week have surely brought you, or people you care about, into contact with feelings of confusion, conflict, rage, or grief.
A non-traumatic Election Week was never in the cards for us, unfortunately. Half of all American’s would feel betrayed no matter which candidate won on Tuesday.
Despite intellectually knowing this fact, yesterday morning I felt like I was out at sea, searching for meaning. Does hope exist here? What is next? I’m guessing that many of you are feeling the same way.
In my book Real Self-Care I wrote a whole section on cultivating hope. This morning I decided to re-read it to see if it still stood up. Here’s a slightly edited excerpt:
At George Washington University, where I am on the faculty, a group has operationalized the practice of hope into what’s call the Hope Modules. The Hope Modules are based on four coping strategies that people in the most of challenging of circumstances employ to buoy themselves. When someone says they are hopeful, they are likely to engage in these four practices. Note that hope, unlike optimism, is about action, not feelings.
Initially designed to support people who were going through severe illness, like cancer or chronic pain, the Hope Modules were expanded to apply to everyday people who are going through very difficult external stressors or adverse life circumstances. I was fortunate to receive training in this framework when I was a psychiatry resident, and I have seen it work for many patients.
The gist of it is this— in order to cultivate hope, people need engage in one or more of the following coping skills. Most people have one or two preferred coping skills that come more naturally to them.
Problem solving (ie. jumping to a task or action that helps you move forward tangibly — think turning to your to-do-list)
Emotion regulation (ie. reducing your in the moment stress — think taking a walk, listening to your favorite song, splashing cold water on your face)
Activating a core identity (ie. connecting with an individual or collective identity — say, remembering what it means to be a healthcare professional and reaching out to nursing colleagues)
Relational coping (ie. connecting with mentors or important people in your life - think old friends, a pastor, neighbors).
After re-reading my words, it hit me like a ton of bricks. Despite feeling unmoored yesterday, my instinct had been to practice Hope.
8am pre-scheduled dentist appointment: problem solving, emotion regulation since I could not be looking at my phone
a short walk around Town Lake: emotion regulation by breathing in the fresh air and moving my body
a session with a patient: connecting me to my core identity as a physician, problem solving via helping her navigate a challenging situation
spending IRL time with two dear author friends: relational coping and activating core identity
When I woke up this morning, I noticed a difference in how I felt. Yes, I am still scared about the future and worried about the people I care about. And, I feel more resolved in my purpose and connected to my support system.
Hope is a practice — it’s a way to get through. It is not a destination, but instead a pebbled path. The human mind, wired for connection and for shared purpose, bends toward hope even when we do not feel it to be so.
Take all the time you need, and we will get through together. It’s the only way.
xo, Pooja
Which of the 4 Hope Modules practices have you used this week? I’d love to hear in the comments.
You are reading Real Self-Care, the weekly email newsletter written by psychiatrist and best-selling author Dr. Pooja Lakshmin MD.
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📲 For more election stress help, check out Pause Before You Scroll from the archives.
I did all of these instinctively yesterday: I set up a meeting with my director to discuss how we were going to keep our immigrant and refugee students safe and engaged, I worked out some relevant lessons to help students cope, I reached out to a dear friend and organizing mentor to let her know how much she inspires me, and I walked 3+ miles in the golden autumn sunlight.
Your work and words continue to inspire me in more ways than you know. Thank you.