If there’s one thing we can count on in higher education, it’s change. Whether we’re adapting to new technology, shifting student needs, or evolving institutional priorities, our work — and the world around us — does not stand still. In the swirl of constant motion, colleagues share it feels harder to stay grounded, energized, or optimistic.

Last fall, while co‑teaching a first-year seminar on hope, I had the opportunity to revisit a concept that feels especially relevant for us right now: Hope not as wishful thinking, but as a practical skill set. Our course introduced students to the SHINE principles created by Kathryn Goetzke, an Iowa alumna, and The Shine Hope Company. These five principles offer a simple, research‑informed roadmap for building hope — even (and especially) during uncertainty.

As I worked with our students through these concepts, I found myself applying them to my own life. As we named and discussed common challenges to hope, I began to notice familiar patterns — such as rumination — in my own life. Seeing my students learn to name and navigate those same patterns reminded me that hope is a skill we keep practicing, no matter our age or role.

One SHINE principle, Nourishing Networks, nudged me to reconnect with a childhood friend I’d lost touch with. That small act of reaching out not only revived a meaningful relationship but also reminded me how powerful social support are in sustaining our mental health. Students in the seminar learned that hopeful people don’t go it alone; they identify who encourages their growth and intentionally cultivate those connections.    

Across the university, employees at every level face increasing complexity, competing demands, and rapid change. Hope isn’t a luxury in times like these — it’s a protective factor. Research and practice tell us that hope supports stronger mental health, improves problem‑solving, and helps us stay creative and resilient when we’re stretched thin. As we told our students: Hope doesn’t just expect a better future — it helps us build one.   

Below is an overview of the SHINE principles, along with ways you can put them into practice right now.

S — Stress Skills: Hope grows when we can regulate our bodies and emotions enough to see possibilities.

Try:

• Taking 90‑second pause during transitions to reset your nervous system.
• Belly breathing before sending a difficult email or entering a challenging meeting.
• Practicing sensory grounding (notice five things you can see, four you can touch, etc.).   

H — Happiness Habits: Positive emotions fuel our energy and open up our thinking.  

Try:

• Taking a short walk outside between commitments.
• Listening to a favorite song before diving into a mentally demanding task.
• Practicing gratitude by jotting down one bright spot from your day. 

I — Inspired Actions: Hope isn’t passive— it requires movement toward what matters.  

Try:

• Setting a micro‑goal for one task you tend to put off.
• Blocking 15 minutes to focus on a personal or professional passion project.
• Identifying a strength you rely on during stressful weeks and naming it explicitly.    

N — Nourishing Networks: We do better when we’re connected to people who support our growth.  

Try:

• Reaching out to one colleague, friend, or mentor you haven’t talked to in a while.
• Noticing who restores your energy — and who drains it.
• Setting a boundary or saying “not right now” to protect your emotional bandwidth.    

E — Eliminating Challenges: Rumination, worry, and negative thinking patterns can derail hope quickly.  

Try:

• Naming one common challenge to hope (all‑or‑nothing thinking, negative bias, or rumination) that tends to show up for you.
• Practicing reframing: “What’s one other way to view this situation?”
• Giving yourself permission to step away and return with a clearer mind. 

When so many of us feel stretched or unsettled, hope offers both a mindset and a toolkit. It helps us navigate change — not by pretending things are easy, but by reminding us that even difficult seasons hold pathways forward. Teaching this seminar reminded me that hope is not about forcing positivity; it’s about staying connected to purpose, people, and possibilities. And perhaps most importantly, it reminded me that hope is contagious. The more we model it for one another — through kindness, curiosity, support, and steadying practices — the more we strengthen the well-being of our entire community.

Photo credit: Marc-Olivier Jodoin on Unsplash