I heard someone say recently, “Hard is different than bad.” I really love this distinction-- it helps somehow. When I am in a challenging time, sometimes I do a check-in with my needs.
Fredrickson gives a map of how to induce the upward spiral in our lives-- by intentionally creating and savoring positive moments, states, activities. I took the general principles that she mentions and brainstormed my own lists-- things I could do in my life to shift the balance just slightly from the negative to the positive. Each week, I would create a set of little goals for myself.