Practice Emotional Duality—Honor All Your Feelings

List your current worries and your small joys. Split a page in half. On one side, describe your real fears or griefs. On the other, list anything—however minor—that brings comfort or hope.

Allow yourself to feel both at once. Schedule a check-in time each day (before bed works well) to sit with emotions on both sides of the list. Let yourself really grieve and also appreciate joy.

Create a ‘resilience trigger’ for tough days. Pick a symbol, object, phrase, or ritual that reminds you you’ve survived before and joy is still possible—whether it’s a song, a photo, or a family saying.