Hope

Last reviewed Saturday, October 24, 2026

Hope is the belief that your future can be better and that you can play a part in getting there. Psychologist C. R. Snyder described it as thinking with two parts: seeing ways to reach a goal (pathways) and the drive to use them (agency). Unlike wishful thinking, hope comes with a plan.

Also called: hopefulness; hope theory (Snyder’s model). Its opposite, hopelessness, is a common symptom of depression.

Benefits

In Snyder’s studies, people with more hope pursued goals more actively and coped better. A recent review of 36 studies found that therapies which build hope, including CBT, mindfulness and spiritual care, raised hope and eased depression and anxiety, though some results were mixed.

Across 81 studies with 12,722 clients, people who expected therapy to help tended to do a little better. In six trials, stories of recovery from a suicidal crisis slightly reduced suicidal thoughts in people at risk.

Building hope

Pick a goal: small, concrete and your own.
Plan more than one route: if plan A fails, what’s plan B?
Feed your drive: recall what you’ve already got through; notice progress.
Borrow hope: from people who’ve been where you are, your faith community or a therapist.

In Nigeria

Many people here speak of hope in the language of faith: “it is well”, “God’s time is the best”. That kind of hope carries people through hard years. It works best alongside action, not instead of it; praying and getting help aren’t opposites. In a 2024 survey of 616 students in Adamawa State, those who felt hopeless were more likely to have had suicidal thoughts.

Hope vs optimism

Optimism is a general expectation that things will turn out well. Hope adds your own part: a goal, a route and the will to follow it. You can feel low and still hold some hope.

When to get help

Hopelessness can be a warning sign of suicide. If you have thoughts of ending your life, call 112 (or 767 in Lagos), or Safe Place Nigeria on 0800 800 2000. The full list is on our helplines page.

If hopelessness has lasted two weeks or more, with low mood or loss of interest, it may be depression. You can book a licensed therapist on Mytherapist.ng for depression and mood disorders.

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