In times when the world feels unsettled and demands are high, it’s natural to experience moments of worry or doubt that can make optimism more difficult to sustain. Yet, nurturing a positive outlook — both for our own well-being and for the benefit of our students, colleagues, and families — can be a steadying force in uncertain times. Here are tips to help you maintain perspective, strengthen hope, and remain grounded, even when facing adversity.
- Practice daily gratitude. Gratitude enhances resilience and fosters psychological and relational well‑being. It can serve as a protective factor against trauma and promote positive growth. Consider listing three things each day for which you are grateful.
- Engage in positive reframing. Positive reframing is interpreting adversity in a meaningful light. For example, instead of looking at loss of grant funding exclusively as a huge setback where your work was a waste of time, reframe it as also a chance to find a better opportunity to approach your work with a fresh outlook and set of ideas. You can still acknowledge the disappointment, but positive reframing can make it easier to move forward.
- Embed brief mindfulness or quiet reflection into your daily routine. Acknowledging difficult emotions like anger or fear in a non-judgmental way promotes emotional acceptance and mindfulness that can enhance emotional regulation and reduces stress.
- Form peer support groups or buddy check-ins to share experiences and coping strategies. During difficult times, it is easy to isolate ourselves. We might feel like this is our problem, and we can’t burden others with it. Using social support can help provide emotional stability, a sense of belonging, and help others who are also struggling. UNL’s Employee Assistance Program offers counseling services to faculty who feel they need support.
- Schedule regular self-care and reconnect with your teaching and research purpose. We can’t take care of others until we have taken care of ourselves. Self-care (sleep, nutrition, movement) helps us refuel our energy. Reaffirming our purpose sustains our motivation and anchors us on what really matters.
- Journal about your experiences. Journaling can be a powerful tool for navigating challenges, offering both a space to process experiences and a record of past perspectives that reveal how far we’ve come. Through reflection, we can uncover personal strengths, recognize new connections, and gain clarity about the values that guide us.
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