Trust is not built through big moments. It is built in the small, everyday phrases that make people feel seen and understood. Here are 9 simple phrases that create deeper connection in conversations. 1. “I hear you—keep going.” 2. “Your perspective makes sense.” 3. “Take your time, I’m here.” 4. “You don’t have to filter anything with me.” 5. “Thank you for being honest with me.” 6. “I’m not here to judge—just to understand.” 7. “You’re not alone in this.” 8. “If this feels hard, that’s completely valid.” 9. “You can tell me the truth—I’d rather know what’s real.” These are small shifts in language, but they open the door to transparency and deeper conversations.

Hey everyone, Just a small anecdote I wanted to share. Every morning I start my day the same way. I grab my mug, brew my favorite coffee, and take 15 quiet minutes before the chaos begins. It is the one thing I never skip. But today I walked into the kitchen and saw that the bag was empty. Just a few sad beans at the bottom. I forgot to buy more. I felt annoyed right away. I complained to myself that the whole day was already off track. So I put on my shoes and decided to walk to the little cafe nearby. I was upset about having to leave the house and talk to people before my coffee. But once I stepped outside something came over me. The air was cool and fresh. The sunrise painted the sky with pink and orange. My neighbor was out watering his roses and we shared a quick good morning. At the cafe the barista smiled at me. She had a cool galaxy tattoo and we chatted about the weather while she made my drink. Walking back home I realized I was never really mad about the coffee. I was mad that my plan had changed. I hold on so tightly to my routine that even small changes feel like world is gonna end. But that change gave me more than I expected. Fresh air. A sunrise. A kind word from a neighbor. A nice moment with a stranger. My broken routine turned into something better than my usual quiet morning. It made me think. Sometimes the best parts of life show up when our plans fall apart. Maybe the universe is not trying to ruin our day. Maybe it is just asking us to look up. What’s a story where a minor setback opened a door you didn’t see coming?

Emotional intelligence does not mean that you never get upset. Emotional Intelligence is about knowing how to respond when you are upset. To be human is to feel — emotions are part of our survival system. They release hormones and neurotransmitters into our bloodstream to prepare our body for action. When we get into an argument, our mind can convince our body that we’re in danger. The chemicals released in those moments pull resources away from higher-order thinking. Survival gets prioritized over complex thought, and this is where things can spiral. If we can’t think rationally, we’re far more likely to make the situation worse. This is why certain practices can help reduce the impact of that cognitive impairment and keep you grounded when emotions run high. Here are a few practical exercises you can introduce into your day-to-day: 1️⃣ The 10-Second PauseBefore reacting, pause for 10 seconds and take one slow breath. This interrupts the emotional spike and gives your prefrontal cortex a chance to come back online. 2️⃣ Name the EmotionSay (out loud or in your mind): “I’m feeling angry / overwhelmed / tense.”Labeling the emotion decreases amygdala activation and increases emotional clarity. 3️⃣ Change Your PhysiologyStand up, stretch your hands, unclench your jaw, roll your shoulders.Loosening the body sends a signal to the nervous system that the threat has decreased. 4️⃣ Redirect the FocusAsk yourself: “What is the actual problem I’m trying to solve here?”This shifts you out of emotional reaction and back into intentional action. 5️⃣ Practice Micro-RecoveryIf you feel escalation: take a 2-minute break, drink water, step outside, or walk to another room. Physical interruption = emotional reset. what other things work for you when you start feeling upset?

Anxiety has a way of distorting our self-perception. It zooms in on our weaknesses and quietly shrinks everything else we bring to the table. The truth we always miss: People around us see a very different picture. They notice our kindness. Our ability to grow. Our loyalty. Our sense of humor. Our patience. Our resilience. Qualities you might overlook are often the ones others value most. If you’re struggling with self-doubt today, borrow someone else’s lens for a moment. You might be doing far better than you think.

Continuing with the 18 Day Emotional Intelligence Crash Course. This is really powerful: The first step toward becoming your real self often happens the moment someone truly sees you without judgment. That experience shows you that you are not alone, that your feelings make sense, and that connection can exist without pretending. When you remember who first made you feel understood, you can see how belonging begins. It teaches you that authenticity grows in safe spaces and that being seen can be the starting point for real confidence and self acceptance.