The Science of Hope: How Belief Shapes Healing

05.11.25

I was rewatching the banger of a film K-Pop Demon Hunters the other night. In amongst the range of helpful messaging (about the power of liberation from shame, it’s possible to be girly and powerful, even just my personal reflection on how fun it is to indulge in a kids film on a Saturday night), I was struck in particular by the discussion between characters Rumi and Jinu about hope. When they’re discussing whether or not Jinu can hope for change, Rumi says:

That’s the funny thing about hope. Nobody else gets to decide if you feel it.
That choice belongs to you.

It got me thinking about the science behind the concept of hope. Psychologists and researchers have been fascinated by the role of hope for decades, and the evidence suggests that these qualities can meaningfully shape our health, wellbeing, and resilience.

In this post, we’ll explore what science tells us about hope, why it matters, and how to cultivate more of it in everyday life.

What Do We Mean by “Hope”?

Hope isn’t just wishful thinking or blind positivity. It’s not even really an emotion, it’s actually more of a belief.

There are many ways to define hope (one study found 49!), but one I like is:

The belief that the future can be better, combined with the motivation and strategies to make it so.

Breaking this down, pioneering researcher C.R. Snyder described hope as having two key parts:

Pathways thinking – the ability to see possible routes to reach your goals.
Agency thinking – the motivation to pursue those routes, even when obstacles arise.

This means hope is more than just optimism. It’s both an outlook and a tool— imagining a better tomorrow and feeling empowered to take steps toward it.

Hope and Healing: What the Research Shows

The effects of hope go far beyond mood. Studies have linked hope and optimism to:

Physical health: Research in medicine shows that hopeful people recover more quickly after surgery, respond better to treatment, and experience less pain. Optimism is also associated with lower rates of cardiovascular disease and stronger immune functioning.
Mental health: Hope is a protective factor against depression and anxiety, and even helps with PTSD. It provides a buffer in times of stress, helping people manage difficulties without becoming overwhelmed.
Resilience: Hope and resilience are well-understood to be linked, with hopeful individuals more likely to persist through setbacks, adapt when plans fall apart, and find alternative pathways to their goals.

Importantly, hope isn’t about denying difficulty. People with higher levels of hope still acknowledge their struggles. They simply believe there are ways forward, which creates space for resilience.

Neuroscience has also started to uncover what happens in the brain when we feel hopeful. Functional MRI studies suggest that hope activates regions of the brain associated with motivation, goal-directed behaviour, and emotional regulation. In other words, when we feel hopeful, we’re more likely to act, and those actions can create real changes in our circumstances.

This may partly explain the “self-fulfilling” quality of hope. Believing in the possibility of improvement increases the chances that we’ll take steps to bring it about.

What Hope Isn’t

It’s worth noting the difference between hope, optimism and “toxic positivity.”

Optimism involves recognising challenges, but holding onto the belief that things can work out (even without active personal effort).
Hope involves the belief that things can improve despite current challenges (i.e. optimism), coupled with actively taking steps or using strategies to improve the future.
Toxic positivity ignores or dismisses pain and difficulty, insisting that people “just stay positive” no matter the circumstance.

The science of hope shows us that real hope doesn’t deny hardship, it coexists with it. A person with cancer, for example, may feel deep fear and sadness, while also holding hope that treatment can help, or that they can find meaning and connection during their journey.

How to Build More Hope in Daily Life

As Rumi said, the good news is that hope isn’t something we passively receive from the aether. It’s a skill, and one that you can choose to strengthen, even in tough times. Here are some practical ways to cultivate hope:

Set small, achievable goals: Break down larger challenges into steps that feel doable. Each success reinforces the belief that change is possible.
Visualise pathways and prepare to be flexible: When obstacles arise, brainstorm different routes forward. Ask yourself, “What’s another way I could approach this?”
Notice stories of resilience: Reflect on a time in the past when you achieved something really difficult, a time when you took action and it made a difference. Or, think about someone else you genuinely admire who achieved something challenging. Such reflection can inspire us.
Practise gratitude and celebrate the wins: Focusing on what’s working, even in small ways, can help maintain a sense of perspective, motivation, and balance.
Lean into uncertainty: We often fear uncertainty, worrying that it means things won’t work out. But uncertainty cuts both ways. It also creates space for change, where your choices can influence the outcome.
Connect with others: Supportive relationships provide encouragement, perspective, and sometimes the fresh ideas we need when we feel stuck.

When Hope Feels Far Away

Of course, there are times when hope feels impossible, when pain is overwhelming or the future feels really uncertain. In these moments, it’s important to remember that hope doesn’t need to be grand or all-encompassing. Sometimes it’s simply about the next small step: making it through today, or holding onto the possibility of a small moment of comfort tomorrow.

For people in deep despair, borrowing hope from others (whether friends, family, or a psychologist) can be a lifeline. Knowing that someone else believes in your ability to overcome can spark the first flicker of your own belief.

If you’re feeling deeply hopeless, depressed, or having thoughts of self-harm or suicide, please know this is not a personal failing but a sign of how hard things are right now. It’s important to reach out for help right away, whether to a trusted person, your GP or a psychologist, or by calling a crisis service such as Lifeline (13 11 14). You don’t have to go through it alone, and help is available.

The Takeaway

Hope isn’t a fluffy concept. It’s a psychological strength, backed by science, that can shape healing and resilience. It doesn’t erase suffering, but it helps us imagine a future beyond it, and gives us the motivation to keep moving toward that future.

Whether through setting small goals, leaning on support, or simply allowing ourselves to believe that change is possible, nurturing hope can become one of our most powerful tools in facing life’s challenges.

If you’d like to understand more about the science of hope, The Imperfects has an episode you might like, or if reading is more your thing, you might like Hope in the Dark, by Rebecca Solnit. We also have related posts on How Happy Should You Be? And how to feel happier in day to day life.