" You can grow inner strengths in four steps, summarized as HEAL: have a positive (enjoyable, beneficial) experience, enrich it, absorb it, and (optionally) link it to negative material. • You can use the HEAL steps to grow the mental resources that would help you the most these days. Use the framework of the three basic needs—safety, satisfaction, and connection—to identify the inner strengths that are matched to your challenges. "

― Rick Hanson , Resilient: How to Grow an Unshakable Core of Calm, Strength, and Happiness