Ever wonder how some people bounce back smoothly from setbacks?
Earlier this week, a friend’s flight home was canceled, extending her work trip. Disappointment hit—she’d miss a long-awaited dinner and didn’t have enough clothes or vitamins. But instead of spiraling, she pivoted:
Gave herself permission to feel the frustration.
Shifted to gratitude.
Turned curiosity outward by asking a colleague about her life and truly listening.
This is the Emotional Pillar of SPIRE in action.
It’s about feeling all emotions (painful & pleasant) and then reaching towards resilience and positivity—the things that keep us steady when the world wobbles.
(EMOTIONAL PILLAR – STAY PRESENT)
4 Tips for Remaining Present with Difficult Emotions
- Don’t resist the wave
— Painful emotions intensify when rejected or avoided.
— Fighting them adds a layer of emotional suffering on top of the original pain. - Let them flow to let them go
— Express emotions to help them pass: cry, vent to a trusted person, or journal.
— Suppression prolongs pain; expression weakens its grip. - Name it to tame it
— Labeling emotions (e.g., “I feel anxious”) reduces their intensity and creates distance. - Acceptance fuels action
— Acknowledge feelings without judgment first.
— Then choose how to respond (e.g., problem-solving, self-care, seeking support).
(EMOTIONAL PILLAR – STAY POSITIVE)
From Surviving to Thriving: Building Resilience & Positivity
Positive emotions ( joy, gratitude, serenity, interest, hope, pride, amusement, inspiration, awe & love) aren’t just pleasant—they rewire your brain! Research by Barbara Fredrickson shows they:
➜ Broaden your perspective (seeing more possibilities & opening to new experiences).
➜ Build enhanced problem-solving skills, greater resilience, and creativity.
(EMOTIONAL PILLAR – TAKE ACTION)
10 Quick Activities to Spark Positive Emotions
- Gratitude – Grab your phone. Scroll your recent photos. Find one that makes you smile. Take a moment to appreciate why—it’s a small glimpse of joy already in your life.
- Hope – Write 3 things that you are looking forward to during the day. They can be small, like enjoying a tasty lunch or listening to your favorite song.
- Interest – Watch a 90-second TED-Ed video on a random topic (e.g., “How do birds learn to sing?”).
- Inspiration – Read a quote from someone you admire and think, “How can I apply this today?”
- Joy – Dance wildly to your favorite upbeat song. Maybe even sing along!
- Awe – Step outside and lie on your back to gaze at the sky—watch clouds morph into shapes, observe birds soaring in patterns, or marvel at the vastness of the horizon.
- Amusement — Watch a funny animal video & laugh out loud.
- Serenity – Place your hand on your heart and breathe deeply 3 times (triggers calm).
- Pride — Journal about something that you did well recently. What strengths did you use?
- Love – Send a voice note to a friend: “You crossed my mind—just wanted you to know you’re awesome.”
This Week’s Challenge
Leave a comment and share: What’s one step you’ll take this week to boost your positivity?
Coming Soon
I will be sharing my favorite tools & exercises for thriving when everything feels uncertain in my newsletter, The Positive Pull. Sign up here: https://diannacollier.com/newsletter/
Need Support?
If you’re craving personalized strategies to build your resilience, let’s chat! Email dianna@collierclan.net for a free consultation.
Dianna Collier 