LESSONS IN GRATITUDE: HOW TO REFRAME YOUR NARRATIVE

Gratitude is a mindset. It’s a tool that when deployed in crisis can be essential for reframing your narrative and your understanding. How we find gratitude in crisis, however, is not always obvious, nor is it easy. In this special episode I’ve looked back into our archive to find five extraordinary and unique situations where gratitude has been the difference between despair and resilience.Today’s episode features important learnings from Strictly dancer Amy Dowden; celebrity chef Jon Watts; the late tech-founder and philanthropist Stephanie Shirley; self-help powerhouse Paul Mckenna; and Falklands veteran Simon Weston. LESSONS YOU’LL LEARN:Gratitude + passion = purpose. When you're thankful for something you love, that gratitude transforms into determination that can push you through unimaginable pain.When there's nothing else to be thankful for, clarity can be all you need - A hard truth is better than no truth. Knowing the boundaries of your crisis stops the spiral and gives you a place to start.Even the most devastating experiences can transform you for the better. Crisis can deliver a resilience dividend, dismantling what doesn't serve you and building something more meaningful in its place.Deliberately notice what you have, not what's missing. You get more of what you focus on. Gratitude retrains your brain to see abundance instead of lack during crisis.Be grateful for the chance to contribute. After losing everything, gratitude can simply be thankfulness for time and ability to make a difference. Learn to like yourself for that, not despite your scars.

Alex Goldie grew up walking on eggshells in a violent, alcohol-fueled household where he became the family peacemaker - literally throwing pillows into rooms to break up fights. Today, with 2.5 million followers and a bestselling book, Alex is a force in the digital and mental health space.This is Alex's Crisis Compass.

Alex Goldie grew up walking on eggshells in a violent, alcohol-fueled household where he became the family peacemaker - literally throwing pillows into rooms to break up fights. By his twenties, that traumatised child had become an anxious, procrastinating young man stuck in patterns he desperately wanted to break. Then COVID hit, he lost his job with British Airways, and from his lowest point, Alex turned to TikTok, making videos about mental health that weren't meant to go viral - but did. His honesty and raw emotion struck a nerve with millions who recognised their own struggles in his words. Today, with 2.5 million followers and a bestselling book, Alex has built his platform on a radical premise: his ultimate goal is to be unfollowed, because that means you've healed enough to move on without him.Five lessons you'll learn:Embarrassment is an unexplored emotion - some of the best things in life are on the other side of embarrassment. If you can be okay with being embarrassed, you can accomplish anything.You are not wedded to anyone - people can become walls that limit your creativity and growth. Set strong boundaries with those who hold you back, including family if necessary.Success is boring and mundane - real achievement isn't glamorous - it's doing small things consistently every day. Stop waiting for motivation and start taking steps, however tiny.Depression can't hit a moving target - the remedy to anxiety and depression is movement. Leave your house, experience weather, meet people, have real-life adventures instead of relying on convenience.Compare yourself only to yesterday's version - in this age of comparison, the only healthy benchmark is your own progress. Ask yourself: am I in a better place than I was yesterday?

In spring 2017, Robert Paylor seemed to be living a charmed life – starting for America’s top rugby programme, competing for a national championship for UC Berkeley, and on track for achieving a degree in business with an internship with Intel lined up for the summer. Few could have imagined that an illegal tackle during that year’s final would shatter his spine – and leave him instantly paralysed from the neck down.Doctors told him he’d never walk again. That he’d be lucky to feed himself. That his athletic future – and his life as he knew it – was over.But Robert had other ideas. An extraordinary man with an extraordinary story.Here is Robert's Crisis Compass.

Robert Paylor was living the dream - a star rugby player at UC Berkeley competing for a national championship with his future mapped out perfectly. Then an illegal tackle shattered his spine and left him paralysed from the neck down. Doctors told him he'd never so much as lift a piece of pizza to his mouth – let alone walk or play sport – that’s if he even survived the surgery. But Robert has a uniquely unbreakable mindset, and defied every medical prediction. Today he walks with support, is married to the love of his life, and has a baby on the way. This is a masterclass not only in perseverance and grit but in how to turn life’s most tragic moments into your greatest purpose. Paylor is proof that how we respond to crisis matters far more than the crisis itself.Five lessons you'll learn:Control your mindset, not your circumstances. You can't control what happens to you, but you always have complete control over your response. Your positivity and willingness to fight is entirely up to you.Seek discomfort before crisis hits. Don't wait for life to become challenging before you start challenging yourself. Build your resilient foundation when times are good so you can stand stronger when storms come.Forgiveness is for you, not them. Holding onto anger and hate only hurts yourself. Forgiveness isn't about relieving guilt from those who wronged you - it's about removing negative attachments from your own life.Reward effort over accomplishment. When going through adversity, focus on the work you're putting in rather than just the results you're achieving. Effort is the one thing you can always control.Use perspective as your superpower. When struggling, ask yourself "compared to what?" Look at those who have less rather than those who seemingly have more. Healthy comparison is the key to happiness and reframes every challenge.

In this episode recorded in 2024 and republished to mark World Suicide Prevention Day 2025, Andy is joined by three remarkable men, Andy Airey, Mike Palmer and Tim Owen – better known as Three Dads Walking. All would rather have never met but through a common and tragic bond – the loss of their daughters, Sophie, Beth and Emily, to suicide – they did.  Brought together by a shared grief, these three dads connected and decided to shine a light on the shocking number of young people who take their own lives in the UK.  A 300-mile walk between their homes in Cumbria, Manchester, and Norfolk in 2021 was their first epic venture. A 600-mile walk then followed, and another is planned for this year. So far, over £1m has been raised for the incredible suicide prevention charity PAPYRUS.  Their book – 3 Dads Walking, 300 Miles of Hope - tells the story of the courage and hope they’ve found on those walks. It is out now.  Five lessons you'll learnThe Healing Power of Nature and the therapeutic benefits of spending time outdoors. How immersing oneself in nature's beauty can provide solace and clarity during challenging times.The Importance of Reaching Out. Whether through friends, family, or professionals, acknowledging the need for help and being open to it is crucial for healing.Finding Comfort in Work and Routine While grief can disrupt daily life, returning to work or familiar routines can offer a sense of normalcy and purpose.The Role of Work in Recovery. While returning to work can be beneficial, it isn't an immediate comfort. The Dad's experience underscores the importance of understanding and support in the workplace for those grieving.The Unwavering Support of Pets. Pets can provide unconditional companionship and encourage individuals to stay active and engaged, even during the darkest times.Please remember - if you, or anyone you know is having or have had suicidal thoughts, you can reach out to Papyrus UK suicide prevention on 0800 068 4141.Links Three Dads Walking: 300 Miles of Hopehttps://www.amazon.co.uk/Three-Dads-Walking-Miles-Hope/dp/14721484443 Dads WalkingPAPYRUSPapyrus has been campaigning for a suicide-safer internet for nearly twenty years. Do you want to ensure technology companies are held accountable for the safety of users on their platforms?Download their draft letter to send to your local MP here: https://www.papyrus-uk.org/online-safety-bill-write-to-your-mp/Send your letter to your MP here: https://www.writetothem.com/Stream/buy ‘Allies’ by Some Velvet Morning: https://ampl.ink/qp6bmSome Velvet Morning Website: www.somevelvetmorning.co.ukYour Daily Practice: Sleep by Myndstream: https://open.spotify.com/track/5OX9XgJufFz9g63o2Dv2i5?si=b2f9397c92084682Host – Andy Coulson   CWC team: Jane Sankey, Louise Difford, Zach Ellis and Mabel Pickering...

Resilience is not just about being able to bounce-back. It’s about bouncing-forward stronger and wiser than before. It’s about realising that your pre-crisis life is now gone, but your new life – if you will it – can contain within it opportunities you may never have dreamed possible. From our archive I’ve brought together some fundamental lessons on resilience, distilled insights from best-selling author Kit De Waal, world-renowned broadcaster Piers Morgan, business legend and founder of AO.com John Roberts, British cyclist Mark Beaumont, train accident survivor Sarah De Lagarde and geopolitical communications strategist Mark Turnbull.  Each of their stories are individual and unique, but shared among them is a strength not just to carry on but to squeeze the very best out of the tools and life they’ve been given.  LESSONS YOU’LL LEARN: Resilience isn’t innate – it’s built. Like a muscle, it strengthens through repeated habits, training, and choosing to act in ways that rewire the brain for adaptability.Attitude is everything. You can’t control what happens, but you can control your response.Slow down to survive. In moments of extreme crisis, breaking situations into small, manageable steps allows you to act decisively and effectively.Purpose drives progress. When you focus your energy on positive actions they often come back in ways you can’t predict.Let go of fear and judgment. Stop holding yourself back because of what others think; true resilience requires authenticity and self-belief.

From complete self-destruction to resurrection. Natasha Silver Bell proves that our lowest moments can become the foundation for our greatest purpose – and that recovery isn't selfish, it's essential.Here is Natasha's Crisis Compass.—–-----Host: Andy CoulsonCWC team: Jane Sankey, Hana Walker-Brown, Mabel Pickering and Rex FisherWith special thanks to Ioana Barbu and the brilliant people at Global

From beauty pageants to international runways to waking up from a blackout to find her 13-month-old son eating Cheerios alone in his high chair – Natasha Silver Bell's story is one of complete self-destruction and resurrection. Today, she leads SilverBell Global, orchestrating some of the world's most complex recovery interventions with methods so unconventional they sometimes involve former Navy SEALs for high-stakes extractions. With seventeen years of sobriety and brutal honesty, Natasha proves that our lowest moments can become the foundation for our greatest purpose – and that recovery isn't selfish, it's essential.Five lessons you'll learn:Crisis doesn't happen overnight – it seduces you slowly until you're lighting a fuse you can't extinguish. Pay attention to the fear-based responses before the house catches fire.The victim never recovers. You can acknowledge harm without staying stuck in it – moving through pain, not around it, is where healing happens.Your external circumstances don't control your recovery. Real change happens from the inside out, regardless of who's around you or what they're doing.The identified patient is often a symptom of family dysfunction. True recovery requires everyone willing to examine their part in toxic patterns.Rock bottom can become your silver lining. Every failure teaches you something success never could.Host: Andy CoulsonCWC Team: Jane Sankey, Hana Walker-Brown, Mabel Pickering, and Rex FisherSpecial thanks to Ioana Barbu and the brilliant people at GlobalFor PR and guest approaches: [email protected]

Twelve years after his arrest, five and a half years in prison, and countless rejected appeals, Tom Hayes finally heard the words he'd been fighting for: "Your conviction is overturned." In this Crisis Revisited special, the former city trader returns after the Supreme Court ruled he was innocent all along - a landmark judgment that rewrites one of Britain's most controversial financial prosecutions. From naming his newborn daughter after the Greek goddess of justice to navigating the surreal disorientation of sudden freedom, Tom reveals why he's choosing healing over anger and how winning can feel as overwhelming as losing. This is a masterclass in resilience from someone who refused to let bitterness define his vindication.Five lessons you'll learn:When everything is stripped away, all you can fall back on is who you really are. Stop trying to be bigger, stronger, or richer than you are.Accept that some wrongs can never be made right. No apology or compensation can restore lost years. Find peace with the impossibility rather than spending your life angry about what you'll never receive.Don't let bitterness become your prison.The most tempting human emotions are often the least healing. Choose not to be ruled by anger, even when it's completely justified.Trauma changes you, but you choose how. Massive crises inevitably transform who you are. The question isn't whether you'll change, but whether you'll let it make you better or bitter.Victory can be as disorienting as defeat. Take time to figure out what truly fulfills you, not what proves points to others.Host: Andy CoulsonCWC Team: Jane Sankey, Hana Walker-Brown, Mabel Pickering, and Rex FisherSpecial thanks to: Ioana Barbu and the brilliant people at GlobalFor PR and guest approaches: [email protected]