«THE PERFECT STORM»: How Mindfulness and Hope Help Us Endure
Photo by Jason Rosewell on Unsplash
Lately, humanity has been living with an anxious sense of an impending «perfect storm». Crisis and uncertainty paralyze our will, preventing us from moving forward. Yet, history and culture have left us with numerous strategies for coping with such challenges.
We can consciously practice mindsets that help us navigate crises. Researchers from Clemson and North Carolina universities, in collaboration with the nonprofit organization MusiCares, argue that two approaches — mindfulness and hope — can be particularly effective.
WHY MUSICIANS?
Researchers noted that during the COVID-19 pandemic, few industries were hit as hard as the entertainment sector. Travel agencies, restaurants, sports facilities, and concert halls closed their doors. Musicians and actors suddenly found themselves out of work, losing their livelihoods.
University specialists began to investigate what helped these individuals persevere. For answers, they turned to MusiCares, an organization dedicated to supporting those in the music industry. With its assistance, researchers decided to test how two mental approaches — mindfulness and hope — could help people cope with crises.
The first approach focused on being consciously present in the moment — here and now. The second emphasized an active belief in a better future, distinct from passively waiting for what might come next.
WHAT DO MINDFULNESS AND HOPE MEAN?
Psychologists use these two concepts — mindfulness and hope — to describe the general state of personal well-being. It’s no secret that some people are naturally more mindful or hopeful. Others, however, need to make an effort to develop these traits, such as improving focus on the present through meditation.
Mindfulness — a buzzword especially popular in creative circles — refers to a metacognitive process that allows individuals to consciously control and regulate their attention, emotions, and behavior in the present moment. It «grounds» people in the now, alleviating anxiety about an uncertain future.
It seemed logical to assume that mindfulness would be the most effective tool for achieving psychological well-being in times of crisis. However, another strategy proves equally vital during turmoil — the ability to cultivate and sustain optimism.
Hope acts as a guiding light, helping us recognize our capacity to find solutions to problems.
HOPE — A SUPERSTAR FOR CREATIVE INDIVIDUALS
Over 18 months, researchers tested 247 performers. They found that most experienced psychological challenges during isolation. However, after analyzing data on their mental strategies, the scientists found no evidence that mindfulness significantly helped them during the pandemic.
Instead, hope emerged as the true superstar for musicians, artists, and actors. Those who maintained an optimistic outlook displayed a high level of engagement with their craft, even as the industry was in decline.
Moreover, their ability to experience positive emotions boosted their resilience during the crisis. Hope enabled them to remain productive and explore new avenues for self-expression, such as virtual performances and online collaborations.
WHY MINDFULNESS FALLS SHORT IN A CRISIS
The researchers explained their findings as follows. First, mindfulness requires a certain level of mental energy, which can be hard to muster during prolonged periods of stress. Techniques for calming the mind may be out of reach when insomnia and anxiety drain mental resources.
Second, the researchers identified what they called the «mindfulness paradox».
While mindfulness is often highly beneficial, in times of unrelenting hardship, it can backfire. Excessive focus on the bleak «here and now» may even lead to depression. This doesn’t mean mindfulness is without value, but its effectiveness is heavily context-dependent.
When the researchers combined their findings with data from 23 other workplace mindfulness studies, they concluded that while mindfulness generally helped reduce anxiety and stress, it was less effective at addressing burnout.
WORKING WITH HOPE: PRACTICAL TIPS
In a prolonged crisis, actively cultivating hope proves to be the best strategy for overcoming life’s challenges. However, it’s important to distinguish this from blind optimism. The focus is on believing that things can improve — paired with the motivation to take steps toward that improvement. Psychologists offer several practical suggestions:
#1 Keep a journal — Write down everything you hope to achieve in the future. Your dreams and plans should be grounded in action rather than left as abstract wishes.
#2 Seek out like-minded people — Engage in meaningful conversations, share your hopes, and surround yourself with supportive individuals. Find hobbies and activities that bring you joy, as positive emotions are the foundation of resilience.
#3 Develop a personal strategy — Set small, achievable goals that bring you closer to a better future. These practices can help you focus on possibilities beyond the current hardships.
#4 Follow the example of optimists — Spend time with people who continue to believe in better days ahead. During dark times, when the present feels unbearable and the future uncertain, cultivating hope can give you the push you need to keep moving forward.
Original Research:
- Work-related resilience, engagement and wellbeing among music industry workers during the Covid-19 pandemic: A multiwave model of mindfulness and hope
- Hope Can Be More Powerful Than Mindfulness
