Positive Intelligence: 5 Small Shifts to Build Big Inner Strength
Emotional Factors Ring | Dr. Cathy Greenberg
Ever notice that some people seem to walk into a room with calm confidence? They’re grounded, present, resilient—even after hard days.
That’s not magic.
That’s positive intelligence—and it’s a skill you can train, just like strength or marksmanship.
For public safety professionals who work in high-stress, high-stakes environments, building your positive intelligence isn’t a feel-good luxury. It’s a critical piece of your emotional armor—the kind that helps you stay centered when chaos hits, recover faster after tough calls, and lead from a place of presence rather than pressure.
Here are 5 research-backed ways to boost your emotional fitness and build the kind of strength that truly lasts.
1. Start a Gratitude Journal
Gratitude isn’t fluff—it’s neuroscience.
When you write down even 2–3 things you’re grateful for each day, your brain starts to rewire itself to see the positive, even in stressful environments.
This isn’t about ignoring reality. It’s about balancing your attention so you don’t get consumed by negativity.
Studies show that a regular gratitude practice increases resilience, improves sleep quality, and even reduces inflammatory biomarkers in the body (Emmons & McCullough, 2003; Killen et al., 2021).
In a profession where hypervigilance can make it hard to feel joy off-duty, gratitude builds the elasticity to bounce back.
Try this: Start your shift or end your day with 3 things that went right—no matter how small.
2. Exercise to Activate Endorphins
You already know exercise helps your body.
But did you know it also sharpens your mind and resets your mood?
Just 20 minutes of moderate exercise can boost cognitive performance, increase emotional regulation, and elevate mood for hours (Ratey, 2008).
Exercise releases endorphins and brain-derived neurotrophic factor (BDNF)—key chemicals for stress resilience and emotional balance.
You don’t need an hour at the gym. Just get your heart rate up.
Try this: Do jumping jacks, a brisk walk, or a short jog before work. Feel the shift.
3. Take Time for Yourself
This one may sound impossible. But it’s non-negotiable.
If you don’t refuel, you will burn out. And burnout doesn’t just affect you—it affects your decisions, your relationships, and your health.
Research shows that downtime improves executive functioning, emotional control, and patience—three essential skills for anyone in a leadership or frontline role (McEwen & Sapolsky, 1995).
Even 10 minutes of quiet time can reduce cortisol and improve mood.
Try this: Set a timer for 10 minutes. Turn off your radio. Step away. Breathe. This is tactical recovery.
4. Connect with Others
Connection is the antidote to stress.
Social isolation increases your risk of anxiety, depression, heart disease, and early death—and public safety professionals are at high risk for disconnection due to shift work and emotional suppression.
Strong social bonds increase oxytocin, which buffers stress and supports nervous system regulation (Cozolino, 2014).
Peer support is shown to be a protective factor against PTSD in law enforcement and military populations (Pietrzak et al., 2009).
Try this: Call someone you trust. Eat with a teammate off-duty. Sit and talk with someone without a radio or screen.
5. Practice Positive Self-Talk
What you say to yourself matters more than anything anyone else could say to you.
Negative internal dialogue (“I’m not good enough,” “I always screw this up”) reinforces threat states in the brain.
Positive self-talk does the opposite—it activates the prefrontal cortex and restores confidence, even under pressure.
Research from the field of performance psychology shows that positive self-talk improves reaction time, accuracy, and emotional control (Hatzigeorgiadis et al., 2009).
In high-stakes professions, your self-talk shapes your split-second decisions.
Try this: When you catch yourself spiraling, interrupt the thought. Replace it with a strength. (“I’ve trained for this. I’ve been here before. I know what to do.”)
Call to Action: 5 Days. 5 Shifts. One Stronger You.
Cops are tough. But no one is invincible.
This week, put these tools to the test. Just one per day:
Monday – Write down 3 things you’re grateful for.
Tuesday – Move your body intentionally for 15–20 minutes.
Wednesday – Block off 10 minutes for real recharge—no distractions.
Thursday – Call, text, or sit down with someone who fills your cup.
Friday – Notice your self-talk. Flip one negative into a positive truth.
These five small choices build the foundation for resilience, clarity, and inner peace—the kind that powers you through the hardest parts of this work.
This isn’t about pretending everything’s fine.
It’s about wiring yourself to thrive—even when it’s not.
You deserve that.
And so do the people you lead, protect, and serve.