The best therapists can do with sadness, anger, and anxiety is to

Host: The café was quiet now, the last traces of daylight slipping away as the world outside darkened. Inside, the soft hum of conversation and the gentle clink of mugs created a comfortable rhythm. Jack and Jeeny sat at a small table near the window, their coffee cups resting between them, untouched for the moment. Jack appeared deep in thought, his fingers lightly tracing the edge of his cup. Jeeny, sensing he had something on his mind, waited for him to speak.

Host: Finally, Jack looked up, his voice a little more reflective than usual.

Jack: “I read something today by Martin Seligman. He said, ‘The best therapists can do with sadness, anger, and anxiety is to help patients live in the more comfortable part of their set range.’ It made me think — it’s not about getting rid of sadness or anxiety, but learning to live with it, finding a way to cope without being overwhelmed. But how do you accept that? I mean, it sounds like a pretty big challenge — to live with those feelings without trying to push them away.”

Jeeny’s eyes softened as she listened, her fingers gently wrapped around her cup. Her voice was calm but full of understanding as she responded.

Jeeny: “I think what Seligman is getting at is that our emotions are a part of us, and trying to eliminate them entirely is unrealistic. We can’t always control sadness, anger, or anxiety, but what we can control is how we respond to them. Everyone has a range of emotions, and they’re normal — they don’t define us. The goal isn’t to avoid them; it’s about finding a way to live within that range without letting those feelings take over. It's like learning how to be okay with the discomfort of the emotions, while not letting them dictate your life.”

Host: Jack’s gaze shifted, his fingers stilling on the mug. The quiet in the café deepened, and he seemed to be processing her words, reflecting on what they meant for his own experience.

Jack: “So, it’s about acceptance? Instead of trying to fix it all or make it go away, you learn to coexist with those feelings? That’s a tough one. It’s easy to want to get rid of the things that make us uncomfortable.”

Jeeny nodded, her eyes steady and thoughtful.

Jeeny: “Exactly. It’s hard to accept those feelings, especially when they seem so overwhelming. But part of the process is understanding that they’re not permanent. Sadness, anxiety, and anger come and go. They don’t last forever. What’s important is how we manage them and how we learn to live with them, without letting them take over. It’s about finding a balance, finding ways to return to a place of peace, even when those feelings arise.”

Host: Jack looked down at his cup, his expression softening as the weight of her words settled in. The rhythm of the café around them seemed to fade as the conversation became the focal point of his thoughts.

Jack: “So, it’s not about eliminating the bad feelings, it’s about reclaiming control over them? Not letting them be the center of your world, but instead finding ways to live alongside them, to keep moving forward despite them?”

Jeeny’s smile was gentle, and she nodded.

Jeeny: “Yes, exactly. It’s not about perfection. It’s about learning how to work with what you have, to make space for your emotions without letting them define you. You find your center again, even when things get tough. And you allow yourself the grace to experience it, without judgment or fear.”

Host: Jack sat back in his chair, a slight sense of relief spreading across his features. The realization that emotions, even the difficult ones, didn’t need to control him, felt like a small victory. He looked out the window, the fading light of the day casting long shadows across the streets.

Jack: “I think I understand now. It’s about embracing the full spectrum of emotions, without letting them take over. Living with them, instead of fighting them.”

Jeeny smiled, her eyes full of quiet affirmation.

Jeeny: “Exactly. Emotions are part of being human. The more we accept them and understand them, the less power they have over us. And the more we can live in that comfortable part of our range.”

Host: The café felt a little quieter now, the weight of the conversation settling into the space between them. The world outside continued its usual pace, but inside, there was a quiet sense of understanding. Jack and Jeeny had discovered a deeper truth: that emotions, even the difficult ones, are not enemies to be fought but experiences to be understood and lived with, so they don’t define who you are. It wasn’t about eliminating discomfort — it was about learning to find peace with it.