- Happiness, Parenting
Staying Hopeful in a World That Feels Heavy
We’re living in unpredictable, often overwhelming times. From global uncertainty to personal stress, it’s easy for both adults and children to feel weighed down by fear, worry, and negativity. Whether it’s school pressure, scary headlines, or social media comparison, many kids—and parents—are feeling emotionally maxed out. When uncertainty becomes the norm, hope can feel like a luxury. But science shows it’s actually a necessity. Psychology offers real, practical tools to stay emotionally grounded—and even hopeful—when it feels like the world is shaking.
Here are 5 powerful, science-backed ways to stay optimistic, drawn from the work of leading psychologists. These aren’t just feel-good tips—they’re mental habits that can transform your perspective and strengthen your family’s resilience.
1. Choose Realistic Optimism
– Dr. Martin Seligman, founder of Positive Psychology
Optimism doesn’t mean denying problems. It means believing you can cope with them. Seligman’s work shows that people who reframe negative events and expect improvement are more resilient.
Try this:
When facing a setback, ask yourself or your children:
“What part of this can we control?”
“What have we overcome before that was even harder?”
Science says: Optimistic people live longer, are healthier, and bounce back from adversity more quickly (Seligman, 2006).
“Optimism is invaluable for the meaningful life. With a firm belief in a positive future, you can endure hardship and navigate even the darkest times.” — Martin Seligman
2. Spread Positive Emotion Like a Contagion
– Dr. Barbara Fredrickson, author of Positivity
Fredrickson’s Broaden-and-Build Theory shows that even small moments of joy—gratitude, laughter, connection—can shift your mindset and build long-term resilience.
Try this:
At dinner, share one good thing from the day.
Watch something funny together or play upbeat music.
Science says: Positive emotions widen our perspective, increase problem-solving, and undo stress responses.
“Positive emotions don’t just feel good in the moment—they transform us for the better.” — Barbara Fredrickson
Check out our Academic & Wellbeing Planner For daily prompts like these to help foster positive emotions and wellbeing.
3. Watch Your Cognitive Diet
– Dr. Ethan Kross, author of Chatter, a psychologist & neuroscientist
We all know junk food harms our bodies. But junk input—constant bad news, doom-scrolling, social media comparison—harms our minds. Kross’s research shows that your inner dialogue mirrors what you consume.
Try this:
- Limit negative media exposure to specific times each day.
- Follow pages or creators that inspire, uplift, and inform.
- Ask: “Is this nourishing my mind or draining it?”
Science says: Managing information flow improves emotional regulation and optimism.
4. Use "Mental Contrasting" to Stay Motivated
– Dr. Gabriele Oettingen, creator of WOOP
Mental contrasting is a powerful, science-backed strategy that helps turn positive thinking into purposeful action. It means visualizing a goal you want to achieve—and then mentally contrasting it with the obstacles that might get in the way.
Oettingen’s WOOP technique combines hopeful dreaming with strategic planning—a powerful combo for staying optimistic and proactive.
Try this as a family before big tasks:
Wish – What do I want?
Outcome – Why would that be amazing?
Obstacle – What could get in the way?
Plan – What will I do when that happens?
Science says: Mental contrasting improves motivation, performance, and emotional well-being.
Our Academic & Wellbeing Planner has a Goal-Getter Guide that draws from the WOOP technique to help teens and tweens turn their dreams into reality.
5. Build a Hope Map
– Dr. Charles Snyder, developer of Hope Theory
Hope is more than a feeling—it’s a mental framework. Snyder defines hope as having clear goals, multiple paths to get there, and the belief in your ability to keep going.
Try this:
- Sit down with your kids or partner and:
Set a small but meaningful goal. - Brainstorm at least 3 ways to get there.
- Identify the strengths you’ll use when it gets tough.
Science says: Hopeful people are more resilient, less anxious, and better at handling setbacks.
How Parents Can Model Hope at Home
Hope is contagious. One of the best ways to encourage it in kids is to model it ourselves.
Try these at home:
- Narrate your own optimistic thinking aloud: “This is tough, but I know we’ll figure it out.”
- Avoid catastrophizing in front of your children.
- Start a “gratitude jar” and add one good thing each day.
- Practice Sunday evening “hope mapping” with the family to plan for the week ahead.
The Takeaway
Hope and optimism aren’t about pretending things are perfect—they’re about believing our actions still matter, even when things are hard. When you build these habits into your home, you’re not just creating good moods—you’re creating mentally strong humans who know how to face challenges with courage and clarity.
Small actions, practiced daily, create lasting change. And in a world that often feels heavy, optimism may just be the light that guides us forward.
References
- Fredrickson, B. L. (2009). Positivity: Groundbreaking Research to Release Your Inner Optimist and Thrive. New York: Crown.
- Kross, E. (2021). Chatter: The Voice in Our Head, Why It Matters, and How to Harness It. London: Vermilion.
- Oettingen, G. (2014). Rethinking Positive Thinking: Inside the New Science of Motivation. New York: Penguin Random House.
- Seligman, M. E. P. (2006). Learned Optimism: How to Change Your Mind and Your Life. New York: Vintage.
- Snyder, C. R. (2002). Hope Theory: Rainbows in the Mind. Psychological Inquiry, 13(4), 249–275.
We’re Here for You
Parenting tweens and teens isn’t always easy, but small steps can make a big difference. The Wisely & Co Academic & Wellbeing Planner is here to support your family every step of the way.
If you ever have questions, need advice, or just want to share your child’s progress, don’t hesitate to reach out to us at talktous@wiselyandco.com. We’re in this together, cheering for you and your amazing kids.
