As you go through your day, deliberately flag opportunities for pleasure. - Rick Hanson

Deliberately call upon your inner strengths related to meeting these specific needs,

It helps to remember that kindness is its own reward, that consequences often come to others without you needing to bring justice to them yourself, and that you can be assertive without falling into ill will.

staying with a negative experience past the point that’s useful is like running laps in Hell: You dig the track a little deeper in your brain each time