Nurturing Connection in Uncertain Times

When a cloud of uncertainty arrived in March 2020 with COVID-19, I was leading a small, personal renewal group for mothers. We quickly shifted from in-person meetings to Zoom, worked through the planned material, and then faced a choice: end the group or keep going. We chose to stay connected.

What began as a structured program evolved into a deep, enduring source of support-one that continues to this day. I’m no longer the sole facilitator-we share that role. Our conversations are shaped by books we choose together and by the experiences we bring. We have supported each other through health challenges, the passing of loved ones, career transitions, a move, children heading to college and many other significant changes. I’m deeply grateful for these lasting friendships. They remind me how a powerful community can anchor us during life’s fluctuations.

Today’s Tool for Uncertainty: Lean Into Connection

When life feels uncertain, one of the most powerful tools we have is each other. Connecting with others who understand our experiences can provide comfort, fresh perspective, and hope. By reaching out and building supportive relationships, we create a sense of belonging that helps us navigate uncertainty with greater resilience and optimism.

How to Find (or Build) Your Supportive Community

1. Identify What You Need

  • Reflect on what kind of support you’re seeking: Is it emotional support, practical advice, shared experiences, or simply companionship?
  • Consider whether you’d benefit most from a group related to your profession, personal interests, or a specific challenge you’re facing.
  • The more you understand your own needs, values, and emotions, the better you can find a group that addresses them.

2. Explore Communities

  • Local Organizations: Libraries, community centers, and places of worship often host support groups or clubs.
  • Professional Networks: Industry associations or alumni groups can be sources of both professional and personal support.
  • Look for workshops, classes, or seminars (virtual or in-person) on topics that interest you. These are great places to meet people who share your goals or challenges.
  • Volunteering is a powerful way to connect with positive, purpose-driven people. Shared service can quickly build trust and camaraderie.

3. Create Authentic Connections

  • Don’t be afraid to reach out first. Introduce yourself, join conversations, or suggest a coffee chat. Many people are looking for  connection but waiting for someone else to make the first move.
  • When you find a group or community, be willing to share your experiences and listen to others. Vulnerability fosters genuine connection.
  • Notice how you feel after spending time with a group. Supportive groups leave you feeling understood, energized, and hopeful-not drained or judged.

This Week’s Challenge:

I’d love to hear from you! Leave me a comment and tell me:

  • Where have you found unexpected community?
  • What’s one small step you’ll take this week to connect?

🎓 𝗡𝗲𝘄 𝗙𝗿𝗲𝗲 𝗪𝗲𝗯𝗶𝗻𝗮𝗿 𝗳𝗼𝗿 𝗣𝗮𝗿𝗲𝗻𝘁𝘀!

𝗦𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝗻𝗴 𝗬𝗼𝘂𝗿 𝗖𝗵𝗶𝗹𝗱’𝘀 𝗧𝗿𝗮𝗻𝘀𝗶𝘁𝗶𝗼𝗻 𝘁𝗼 𝗖𝗼𝗹𝗹𝗲𝗴𝗲

I’m thrilled to announce a brand new program for parents of high school and college-aged kids that I’m co-hosting with my colleague, Jennifer Hanawald!

🗓️ 𝗗𝗮𝘁𝗲: June 4th

⏰ 𝗧𝗶𝗺𝗲: 5:00pm CST

👩💼 𝗛𝗼𝘀𝘁𝘀: Dianna Collier & Jennifer Hanawald, Positive Psychology Coaches (& parents who’ve been there)

💻 𝗪𝗵𝗼’𝘀 𝗶𝘁 𝗳𝗼𝗿? Parents of high school and college-aged kids

💡 𝗪𝗵𝗮𝘁 𝘆𝗼𝘂’𝗹𝗹 𝗴𝗲𝘁:

• Actionable tips for navigating the transition

• Q&A with experienced parent coaches

• Tools to regulate your emotions (all the ups & downs)

• Opportunity for meaningful connection with other parents

🔗 Reserve Your Spot: Registration Link

Summer of Strengths Preview

Starting next week, I will be exploring the 24 character strengths identified by the VIA Institute on Character and how to use them to:

  • Boost happiness in daily life
  • Feel more energized & confident
  • Bounce back from difficulties

Join the Summer of Strengths by signing up for my weekly newsletter, the Positive Pull.

Need Support?

If you’re craving deeper connections, let’s chat! Email dianna@collierclan.net for a free consultation.

Finding Stability When Life Feels Uncertain

Have you ever woken up with your heart pounding, your mind already spinning through a list of worries before your feet even hit the floor? I know that feeling all too well. When it happens to me, I turn to my morning mindfulness routine.

I savor my first sips of coffee, feeling the warmth in my hands. I take deep breaths, enjoying the comfort of my heated neck wrap. I pet my dog, noticing the softness of her fur. Then I step outside, tuning into the temperature of the air on my skin and the sounds around me-birds chirping, cars passing, the world waking up.

Today’s Tool for Uncertainty: Practice Mindfulness & Meditation
When the future feels overwhelming, certainty can be found in the present moment. Mindfulness helps us anchor ourselves, even when our minds want to race ahead. You don’t need a special setting or a lot of time-just a willingness to notice what’s happening right now. These tiny moments of awareness can bring surprising calm to your day.

5 Simple Ways to Add Mindfulness to Your Day

  1. Color Hunt: Pick a color for the day (try orange or purple!) and notice every place you see it.
  2. Blow Bubbles: Spend 5 minutes blowing bubbles. Watch their shape and color, and let your breath slow down.
  3. Bumble Bee Breathing: Inhale deeply, then hum like a bumble bee as you exhale.
  4. Breath Mantra: Sync a word or phrase to your breath-“In” as you inhale, “Out” as you exhale.
  5. Finger Focus: Gently rub your thumb up and down each finger, paying attention to the sensation. Repeat for each finger, then go through them all again.

To further reduce stress and prevent anxiety about uncertainty, develop a regular meditation practice. Research shows that regular meditation can significantly lower anxiety levels, improve emotional resilience, and help you respond to stress with greater calm and clarity.

5 Tips on Starting a Meditation Practice

1. Start Small and Build Consistency

  • Begin with just 2–5 minutes. Consistency matters more than duration-try the same time and place each day.

2. Find a Comfortable Position and Location

  • Choose a position and place where you feel comfortable and won’t be disturbed—this could be a chair, a bed, or even a park bench.
  • Comfort reduces distraction and helps you focus on the practice rather than physical discomfort.

3. Focus on Your Breath

  • Use your breath as an anchor for your attention. 
  • Don’t worry if your mind drifts—this is normal. The key is to notice when it happens and gently bring your attention back to your breath.

4. Be Kind to Yourself

  • Approach meditation with patience and self-compassion. Meditation isn’t about perfection. If your mind drifts or you feel restless, that’s okay. Smile inwardly and try again.

5. Experiment and Adapt

  • There’s no single “right” way to meditate. Try different times of day, locations, and techniques (like body scans or guided meditations) to find what works best for you.
  • If you miss a session or struggle to focus, don’t get discouraged—just start again the next day.

This Week’s Challenge:

I’d love to hear from you! Leave a comment and share:

How will you practice mindfulness or meditation this week?

Next Week

Stay tuned for the final powerful tool to help you thrive through uncertainty.

Need Support for Positive Change?

If you’re ready for personalized strategies to navigate life’s challenges, email me at dianna@collierclan.net for a free consultation.

Feeling Stuck? 7 Ways to Process Stress and Find Calm

Recently, a friend called me and said, “I need to vent. I’m setting a timer for one minute.” She quickly shared her biggest stressors, finishing in just 55 seconds. We both laughed, and I acknowledged how much she was carrying—much of it outside her control. Instead of jumping into problem-solving, we simply connected and appreciated our friendship.

That moment wasn’t about fixing her stressors. It was about completing the stress cycle—helping her body move out of “fight or flight” and into a calmer state. She even planned to scribble furiously at work if she felt stressed again, knowing her challenges were ongoing.

Today’s Tool for Dealing with Uncertainty: Completing the Stress Cycle

When life feels uncertain and stress is chronic, it’s important to help your body process stress—not just your mind. If we don’t, stress can show up as physical pain, illness, or unhelpful habits like rumination.

7 Ways to Complete the Stress Cycle

(adapted from Burnout by Emily & Amelia Nagoski) 

  1. Physical Activity

Moving your body is the gold standard for processing stress. 20-60 minutes daily is recommended for dealing with chronic stress, but shorter movement breaks are also helpful.

  • Dance to a song
  • Walk or run around the block
  • Shake out your arms or legs
  • Do a quick workout (jumping jacks, squats, your favorite yoga poses)
  • Stretch & pace around the room
  1. Breathing

Slow, deep breaths can calm your nervous system. Try making your exhale longer than your inhale—imagine blowing bubbles or a pinwheel.

  1. Positive Social Interaction

Friendly exchanges signal safety to your body.

  • Say hello to a neighbor or co-worker
  • Share a kind word with a stranger
  • Text or call a friend
  1. Laughter

Laughter helps regulate our emotions & strengthens social bonds.

  • Watch a funny comedy clip
  • Read a humorous book, story or comic strip
  • Recall a hilarious memory & share it
  • Spend time with people (or animals) that make you laugh
  1. Affection (Loving Touch)

Connection with trusted people (or pets!) can restore a sense of safety. 

  • Share a 20 second hug with someone you trust
  • Give a 6 second kiss to your partner before leaving or returning home
  • Snuggle with a pet or cuddle under a blanket
  1. Crying

Let yourself feel and release emotions—frustration, sadness, anxiety, anger. Sometimes a good cry is exactly what you need. Listen to sad music or watch an emotional movie if it helps.

  1. Creative Expression

Creative activities allow us to express and release big emotions.

  • Doodle or color in an adult coloring book
  • Sing along to your favorite song
  • Try writing a poem or completing a quick, creative writing exercise
  • Try watercolor or splatter painting
  • Recite your favorite dialogue from a movie & pretend you are playing the part

This Week’s Challenge:

I’d love to hear from you! Leave me a comment and share:

How will you complete your stress cycle this week?

Next Week

Stay tuned for another powerful tool to help you thrive through uncertainty.

Need Support for Positive Change?

If you’re ready for personalized strategies to navigate life’s challenges, email me at dianna@collierclan.net for a free consultation.

How to Embrace Failure & Thrive

When I work with clients navigating career transitions—whether by choice or due to an unexpected layoff—we always start by defining what success looks like for the week ahead. But let’s be honest: there’s a lot of uncertainty in these moments. What will actually work? Immediate results aren’t realistic, so we focus on the process instead—taking potentially helpful steps and prioritizing self-care.

Here’s the thing: success doesn’t always look like a big win. Maybe they applied to some interesting jobs, got out of the house, and practiced mindful breathing throughout the day. That’s a victory! Or maybe they searched for jobs but didn’t find anything exciting, stayed home all week, and didn’t find mindful breathing helpful. Guess what? That’s still a victory! Why? Because effort was made, and valuable information was collected.

Here’s the truth: failure informs success. The more you “fail,” the closer you get to figuring out what works.

Tool #5 for Dealing with Uncertainty: Loosening Expectations

Things will go wrong—and that’s okay. Research shows we adapt to disappointments faster than we expect. In fact, the fear of failure is often more painful than failure itself. Taking risks and experimenting as you work toward your goals is how you learn what works best for you.

Failure isn’t final—it’s information. It guides you toward success, whether your goal is landing a fulfilling new job or simply making it through the day without feeling overwhelmed by political or economic turmoil.

Give yourself permission to adjust your plans as you gain new information and experiences. For example, one of my clients is creating her first online course—a completely new type of project for her. Along the way, she’s had to pivot multiple times, adjusting her schedule and deadlines based on what she learns through trial and error. By running small experiments, she gathers insights that help her plan her next steps more effectively.

3 Steps to Loosen Expectations & Find Success in Failure

  1. Start with Self-Compassion
    Failure can be frustrating—so acknowledge that it’s painful (don’t push those feelings away). Remind yourself that setbacks are a normal part of life; everyone experiences them. Practice speaking kindly to yourself. For example, I keep a sticky note above my computer that says:
    “I am granting myself grace today. I am in the process of learning.”
    If you struggle with self-compassion, imagine what you’d say to a friend going through the same situation—and say it to yourself.
  2. Explore What You Learned
    Every failure is an opportunity for growth. Ask yourself:
    • Is there something I could change that might produce different results?
    • Do I need to adjust my environment or timing?
    • Is there a skill gap I need to fill with additional resources or support?
  3. Do Something Fun
    Failure can be stressful, so give yourself time to recover before tackling your next challenge. Whether it’s watching a funny movie, going for a walk, or spending time with friends, doing something enjoyable will help recharge your energy.

This Week’s Challenge:

I’d love to hear from you! Leave me a comment and share:

  • A recent “failure” that taught you something valuable
  • How you’re loosening expectations in your own life

Next Week

Stay tuned for another powerful tool to help you thrive through uncertainty.

Need Support for Positive Change?

If you’re ready for personalized strategies to navigate life’s challenges, email me at dianna@collierclan.net for a free consultation.

How Beauty & Excellence Can Uplift You in Tough Times

The world can feel overwhelming at times, with rapid changes, uncertainty, and unsettling news. Rising prices, job layoffs, and other challenges often dominate our attention. Even as I write these words, I feel the weight of these realities. But there’s a tool that can help: it’s a way to cultivate hope, awe, and positivity—even when life feels difficult.

Let’s explore Tool #4: Noticing Beauty & Excellence.What is Appreciation of Beauty & Excellence?

Appreciation of beauty and excellence is the ability to recognize and take pleasure in:

  • Natural beauty: The wonders of nature.
  • Moral beauty: Acts of kindness or goodness.
  • Excellence: Skilled performances in any domain.

This strength enhances emotional well-being by fostering positive emotions like awe, gratitude, and hope. It’s a simple yet powerful way to shift your focus toward what’s good in the world.The Power of Noticing Beauty & Excellence During Hard Times

Last spring, my father passed away unexpectedly. When I traveled to Rhode Island for his funeral, I was overwhelmed with grief. Yet amidst the sorrow, I found moments of peace by noticing the beauty around me.

I saw daffodils and tulips blooming—their vibrant colors brought a sense of calm. Sitting on a rock by the ocean, I watched waves gently lap against the shore and felt deeply connected to nature—and to my father.

I also experienced the goodness of people as cousins I hadn’t spoken to in years reached out with heartfelt support. While these moments didn’t erase my loss, they reminded me that not everything is bad in the world. They gave me hope that healing was possible.

9 Activities to Highlight Beauty & Excellence AND Inspire, Bring Hope, and Positive Energy Back

Here are some simple ways to practice this tool:

  1. Take a Beauty Walk: Be intentional about noticing nature’s beauty as you walk.
  2. Daily Beauty Photos: Capture one beautiful thing each day for a week—share it with others for extra joy!
  3. Positive News: Seek out uplifting stories on sites like Good News Network or Upworthy.
  4. Savor Excellent Food: Choose a favorite dish and eat it slowly, savoring its flavors, textures, and aromas.
  5. Appreciate Musical Excellence: Listen deeply to a song you love—notice its lyrics, rhythm, or instrumental skill.
  6. Discover Beautiful Art: Visit an art museum or gallery; reflect on the creativity and skill behind each piece.
  7. Notice Human Goodness: Look for small acts of kindness around you—a smile from a stranger, a driver letting you over in traffic or someone holding the door. Identify strengths in your friends, family & co-workers.
  8. Enjoy Poetry or Literature: Read something that moves you; appreciate how language evokes emotions or imagery.
  9. Marvel at Athletic Skill: Watch sports highlights or games; admire the precision and dedication required for excellence.

This Week’s Challenge:

I’d love to hear from you! Leave a comment and share:

Where have you found beauty or excellence recently?

Next Week – A Beautiful Challenge (Join Me!)

I’ll be completing a 7-day challenge focused on appreciating beauty and excellence. Join me on Linkedin to participate. Stay tuned for another powerful tool to help you thrive through uncertainty.

Need Support for Positive Change?

If you’re ready for personalized strategies to navigate life’s challenges, email me at dianna@collierclan.net for a free consultation.

Break Free from the Overthinking Trap: 7 Powerful Strategies

Have you ever found yourself caught in a mental merry-go-round, thoughts spinning endlessly? 

Maybe you’re replaying past mistakes, imagining “what-ifs,” or worrying about the future. It’s tempting to believe that if we just think hard enough, we’ll solve all our problems. But here’s the truth: overthinking rarely leads to solutions. Instead, it often leaves us feeling stuck and drained.

The Overthinking Dilemma–Makes You MORE STUCK
Research shows that rumination can:

  • Hinder our problem-solving abilities
  • Deepen feelings of sadness
  • Disrupt our focus and motivation
  • Fuel negative, inaccurate thinking

Today, let’s explore Tool #3: Interrupting Overthinking.

7 Strategies to Break Free from Overthinking 

(adapted from The How of Happiness by Sonja Lyubomirsky)

  1. Engage in Positive Distractions
    Immerse yourself in activities that spark joy and positivity. Consider music, movement and connection with other  people. My go-to? A brisk walk while listening to Trevor Noah’s “What Now?” podcast. Find your own blend of movement, humor, and engagement.
  2. Practice Thought-Stopping
    Tell yourself “Stop” or visualize a stop sign or a brick wall when rumination starts. Strengthen this skill through meditation:
    • Close your eyes
    • Take 5-10 deep breaths
    • Focus on your breath, gently redirecting when your mind wanders
    • Open your eyes and notice how you feel
  3. Schedule Worry Time
    Allocate a specific 30-minute window for rumination. When intrusive thoughts arise outside this time, remind yourself: “Not now, I’ll think about this later.”
  4. Share with a Supportive Listener
    The social interaction is likely to boost your mood and make you feel less alone. Choose someone who can offer perspective, not fuel your worries. If you’re struggling to find the right person, consider reaching out to a coach or therapist. 
  5. Journal Your Thoughts
    Writing can help you release pent-up worries and spot patterns you might miss otherwise.
  6. Gain Perspective
    Ask yourself: “Will this matter in a year?” If yes, what can you learn from the situation?
  7. Take Action to Solve Your Problems
    Identify one small, manageable step you can take right now. Ask yourself: “What’s the easiest thing I can do?” or “What small change could make my life 2% better this week?”

By implementing these strategies, you’ll not only increase your happiness but also navigate life’s uncertainties with greater ease and resilience.

This Week’s Challenge:

I’d love to hear from you! Leave a comment and share:

What is your favorite way to interrupt overthinking?

Next Week:

Stay tuned for another powerful tool to help you thrive through uncertainty.

Need Support for Positive Change?

Ready for personalized strategies to navigate life’s challenges? Email dianna@collierclan.net for a free consultation.

Job Suddenly Gone? How to Deal Positively

Imagine waking up one morning to the news that your job, the one you’ve dedicated years to, has been suddenly terminated. What the BLEEP happens now?!

The shock of being laid off can hit hard, and with it comes a whirlwind of emotions—anger, betrayal, and a deep sense of loss.

You may feel disoriented, unsure of where to turn, and question your own worth. Longtime colleagues are gone, and you’re left wondering what the future holds.

In moments like these, it’s easy to feel overwhelmed. However, finding a way to navigate this uncertainty is crucial to regaining control.

What Certainty Do We Have?

Today, let’s dive into Tool #2: Identify Your Strengths & Values.

Your strengths and values can serve as a stable, guiding force during times of upheaval, like a layoff or career change. This tool will help you tap into your unique strengths and unlock more positive emotions, even during tough transitions.

What Are Character Strengths?

Character strengths are the best parts of our personalities—the qualities that help us thrive. Research has identified 24 distinct character strengths, including:

  • Creativity
  • Curiosity
  • Bravery
  • Love of Learning
  • Perseverance
  • Kindness
  • Humor
  • Leadership
  • Hope
  • Gratitude
  • Social Intelligence

…and more.

Each of us possesses all 24 strengths, but we express them in different ways and to varying degrees.

How Can You Use This to Shift Gears, Be Positive, and Get Renewed About an Even Better Job.

Take a moment to explore your core values and top character strengths by taking the VIA (Values in Action) survey. It’s free. This will give you insights into what makes you unique and how you can use your strengths to thrive in challenging times.

Here are some reflective questions to guide you:

  • Are your top strengths aligned with who you truly are? If not, what strengths feel more central to you?
  • When you consider times when you were successful, what strengths were you using?
  • When facing challenges, which strengths did you rely on to keep going?
  • What strengths will you need to draw on to create your best possible future?

A Case Example

One of my clients, who was seeking a career change, made a list of the qualities he wanted in his new job. These qualities were deeply connected to his values and strengths. By aligning his job search with this list, he could easily evaluate opportunities from a “position of power.” He also leaned into his creativity, humor, and love to stay motivated and positive during the process.

This Week’s Challenge:

I’d love to hear from you! Leave a comment and share:

  • What strength is central to who you are?
  • How will you use it this week?

Next Week:

I’ll return with another tool to help you thrive through uncertainty.

Need Support for Positive Change?

If you are looking for personalized strategies to navigate a layoff or career transition, let’s talk. Email dianna@collierclan.net for a free consultation.

Embrace Change: Strategies to Thrive in Uncertain Times

I’m going to be bold and say, “You want uncertainty in your life.”

Hear me out … 

Let me first start by asking, How do you respond when life throws curveballs? 

Uncertainty often brings up anxiety, stress, or even a sense of dread when the future feels unknown. Recent job market fluctuations and industry shifts have left many people questioning what comes next. Career changes, life transitions, and unexpected challenges can leave us feeling uneasy—but uncertainty doesn’t have to be all bad.

In fact, uncertainty holds the potential for growth, creativity, and new opportunities. While we can’t eliminate uncertainty, we can learn how to embrace it and reduce the discomfort it often causes.

So, uncertainty is your senses telling you change is happening, and it’s time to respond. 

Over the next 8 weeks, I’ll be sharing my favorite tools and exercises to help you not just survive—but thrive—during uncertain times. Sign up for my newsletter so you don’t miss any of them.

Some tools will focus on managing anxiety and stress, while others will help you open up to new possibilities and activate more positive emotions.

And today, the first one … 

Today, Tool #1 – Reframe Uncertainty

Uncertainty isn’t just something to fear—it’s a natural part of growth. 

As Nathan Furr and Susannah Harmon Furr say in The Upside of Uncertainty, “humans need surprise, spontaneity, and change—things that are inherently uncertain.” Without change, we’d be bored and stagnant. When we reframe uncertainty as an opportunity, we move from fear to hope.

Here’s a quick tool to help you shift your mindset when uncertainty feels overwhelming:

Use “Name, Challenge, Reframe?” Approach

  1. Name: “This is a pessimistic response.”
  2. Challenge: “Do I really know this to be true?”
  3. Reframe: “What good could come of this situation, and how can I make that happen?”

Yes, we are taking a negative and moving into a positive.

This Week’s Challenge

I’d love to hear from you! Leave a comment and share:
Can you think of a time when something positive came out of a challenge or uncertain situation?

Next Week

Next week, I’ll be back with another tool for thriving through uncertainty. Can’t wait? Check out my blog on How to Become More Comfortable with Uncertainty for a sneak peek at what’s coming!

Need Support?

If you’re craving personalized strategies to cope with uncertainty, let’s chat! Email dianna@collierclan.net for a free consultation.

The Emotional Pillar of SPIRE: Bounce Back Stronger

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:

1️⃣ Gave herself permission to feel the frustration.
2️⃣ Shifted to gratitude.
3️⃣ 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

  1. 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.
  2. 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.
  3. Name it to tame it
    — Labeling emotions (e.g., “I feel anxious”) reduces their intensity and creates distance.
  4. 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

  1. 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.
  2. 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.
  3. Interest – Watch a 90-second TED-Ed video on a random topic (e.g., “How do birds learn to sing?”).
  4. Inspiration – Read a quote from someone you admire and think, “How can I apply this today?”
  5. Joy – Dance wildly to your favorite upbeat song. Maybe even sing along!
  6. 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.
  7. Amusement — Watch a funny animal video & laugh out loud.
  8. Serenity – Place your hand on your heart and breathe deeply 3 times (triggers calm).
  9. Pride — Journal about something that you did well recently. What strengths did you use?
  10. 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.

The Antidote to Loneliness – The Relational Pillar of SPIRE

Our relationships are the heartbeat of a fulfilling life—but they’re easy to neglect in the chaos of daily routines & work. 

Let’s pause and check in:

  • Do you carve out quality time for loved ones?
  • Do you feel truly connected to your community?
  • Is there someone you trust to reach out to when life gets tough?

If any of these made you pause, you’re not alone. Nurturing relationships takes intention, but the payoff is life-changing. 

Let’s explore how to reignite meaningful bonds with others and ourselves through the Relational Pillar of SPIRE. 

Why Relationships Matter

Here’s a truth worth remembering: The QUALITY of our relationships is the #1 predictor of happiness and health (backed by the Harvard Study of Adult Development, the world’s longest study of happiness). 

Yet loneliness is rising—25-30% of people feel lonely weekly. 

Former Surgeon General Vivek Murthy called this a “public health epidemic,” and the antidote is clear: Meaningful connections that foster belonging.

7 Ways to Strengthen Relationships

  1. Express Gratitude Daily
    • Write a heartfelt letter to someone, then read it aloud (proven to boost mood for both of you!).
    • Send quick texts or voice notes like, “I appreciate you because…”
    • Offer timely thanks when someone helps you—whether a quick email to a coworker for their support or a face-to-face “thank you” to the neighbor who grabs your mail. Consistent recognition strengthens relationships and encourages more acts of kindness!
  2. Perform Small Acts of Kindness
    • Smile, hold doors, or volunteer. Even tiny gestures create ripple effects.
  3. Be Fully Present
    • Stash devices during quality time. Give undivided attention—it’s a rare gift.
  4. Schedule Connection
    • Block time for calls, video chats, or in-person meetups. Treat relationships like priorities.
  5. Reach Out Boldly
    • Text an old friend or invite a new acquaintance for coffee. Yes, rejection stings—but research shows we recover faster than we fear!
  6. Join Shared Activities
    • Sign up for clubs, classes, or events aligned with your passions. Hello, future friends!
  7. Nurture Yourself First
    • Turn your love inwards & take care of your needs (remember the other pillars of SPIRE!) to avoid feeling resentful in your giving. Strong self-connection reduces burnout and deepens bonds with others. 

Three Ways to Cultivate a Healthy Relationship with Yourself

Try these:

  • Daily Self-Appreciation
    Note 1 thing you’re proud of and recognize the strengths (take the VIA survey if you need help identifying your strengths.)
  • Boundaries = Love
    Say “no” to protect your energy.
  • Self-Compassion
    Talk to yourself like a friend.
    (Struggling to stop beating yourself up? Read my blog for actionable tips)

This Week’s Relational Challenge

Leave a comment and share: What’s one step you’ll take this week to nurture a relationship—with yourself or others?

Next Week is All About Emotions

The Emotional Pillar of SPIRE– feeling all emotions (yes, even the messy ones) & reaching towards resilience and positivity.

Need Support?

If you’re craving deeper connections, let’s chat! Email dianna@collierclan.net for a free consultation.