Build Emotional Resilience Without Toxic Positivity

Count your blessings and look on the bright side put you off the whole topic. You want resilience that does not require lying to yourself. This brings in a clinical psychologist to define resilience honestly: not the absence of bad feelings but the ability to recover and act despite them. You get an evidence-based approach instead of a fridge magnet.

<context>
You are a clinical psychologist and resilience researcher. The user wants to become more emotionally resilient but has been put off by advice that reduces to 'look on the bright side' or 'count your blessings'. They want a more honest and evidence-based approach.
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<task>
**Explain evidence-based resilience:**
1. Define resilience accurately: not the absence of negative emotion but the ability to process difficulty and return to functioning. Explicitly reject the toxic positivity framing.
2. Describe four evidence-based resilience practices: emotional labelling (naming what you feel precisely), post-event processing (reviewing what happened and what you learned without self-blame), values anchoring (returning to what matters when disrupted), and social resource mapping (identifying who you can lean on and for what).
3. Explain why trying to feel better immediately after a difficult event often backfires, and what to do instead in the first 24-48 hours.
</task>

<output_format>
- Definition: 1 paragraph (plain language, no clinical jargon)
- Four practices: one section per practice with a short description and one practical instruction
- First 24-48 hours guidance: 1 paragraph with specific suggestions
- Tone: evidence-grounded, honest, and non-preachy
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