Bonus for Rise Up! Book: Recipes for Resilience Dr. K.

Resilience is part nature, part nurture, I think. We are born with a certain determination to be here in the first place. We can also enhance and develop it over time. Life is both amazing and challenging, often at the same time. Most of us go through incredible transitions in this world, throughout our lifetimes. As we grow, we face so many situations in our relationships, in our physical development, and the deeper questions of meaning and purpose. We face successes, learning, losses, illnesses, recovery, and self-discovery. We experience unions, breakups, births, moves, changes, and deaths.  

It is our resilience that sets us apart and helps us to keep going. It is our resilience that helps us rise, like a delicious cookie in the oven; making something new out of the existing ingredients of ourselves, those around us, and our unique circumstances. It takes a combination of physical, emotional, and spiritual strength to live well and to make it through whatever number of years we have.  

Quality is much more important than quantity in most things in this life. The quality of food we eat, the air we breathe, the relationships we have, the sleep we get, the care we get, the love we share, the home we live in, the meaning in the work and play we do, all matter. Therefore, what we use to overcome obstacles is essential. Problems present themselves each day. How we solve them and with what tools is also important. The quality or caliber of elements or ingredients we use are so important!  

For example, if we have 20 people we call friends, but they are only there for the party but don’t show up for us when we need help, then we really have 20 party pals but no true friends. This is quantity over quality. But, if we have 5 people in our inner circle, all of whom are very supportive and show up when we need help as well as when we have a celebration, we have a quality connection over quantity. I will take the quantity any day.  

Living is much like baking. We try different recipes, to see what works. Sometimes things turn out great, and sometimes it’s a disaster. I love to bake. I’m a messy baker, and I add my own flair. It’s one of the pleasures in life that comes from a place of joy and generosity inside of me. It is amazing when others enjoy my creations. My favorite thing to make is chocolate chip cookies, so I wrote down the recipe for you and your family and friends to enjoy.  

Another thing that brings me great joy in life is being a therapist. Again, it comes from a place of joy, generosity and gratitude. I find it meaningful and satisfying. I teach resilience, problem-solving and overcoming obstacles, so that people can have a happier life and better relationships.  

I thought: how could I help my readers and clients to better understand resilience, when they are feeling hopeless or overwhelmed? What if  I wrote another kind of recipe, one that has the ingredients that I think are most helpful for being strong and vulnerable as you face challenges and triumphs in your own life.  

You can see in both recipes that you can add your own ingredient/s that you like best to build your resilience your way. I hope that you will find this recipe for resilience helpful as you step into your day, and even further in to this incredible opportunity called life.  


Here are the ingredients which have helped me, and the clients I work with, through some very difficult and challenging times and situations.  


2 ¼ Cups of tenacity

1 teaspoon of inspiration

1 teaspoon of sass

1 cup of self-care

¾ cup of asking for help and support

¾ cup of positive support system that shows up

1 teaspoon of hope

2 doses of acknowledgement of endings and new beginnings

2 cups of passion; feeling your feelings and doing what you love

1 cup of uniqueness, your own special ingredient/ contribution



Step 1: Identify your internal resources and internal and external supports. List them here: Who supports you? Who can you call? Who can you count on?

a.

b.

c.

d.

e.

Step 2: Call up your inner fire. Acknowledge that what you are going through is hard, but you can do it! On those days that are too much, take a break. Ask for help or company, whatever you need is important! List 3 things that help you when you are having a hard time

a.

b.

c.



Step 3: Take care of yourself every day. Ask for help when it’s needed. Do whatever is necessary to live well each day.  Know that you are doing the best you can.  


3 / 4
List 3 things that help you to feel better and feel nourished when you are struggling. Some examples are journaling, a hug from a loved one, a nap, a hot shower, a good meal, or some time outside in nature.  

a.

b.

c.

Tip: Use these ingredients and combine them as you see fit. Combine them with a wisk, or use each one separately, as needed. You can use more or less of anything. And, always remember to give yourself grace and comfort. Life is hard enough; be gentle with your tender heart and live from a place of love and good care. You deserve that!





Dr. K’s Rise Up! Chocolatey Chip Cookies

2 ¼ cups all-purpose flour  

1 teaspoon of baking soda

1 teaspoon of kosher salt

1 cup of Irish butter, softened

¾ cups of granulated sugar

¾ cups of packed brown sugar

1 tsp vanilla extract

2 large eggs

2 cups of chocolate chips

1 cup of your own unique ingredient: nuts, m&ms, butterscotch, pb pieces, sprinkles, etc. put your own spin on this classic  



Step 1: Preheat oven to 350 degrees



Step 2: Combine flour, baking soda and salt in small bowl. Beat butter, granulated sugar, brown sugar and vanilla extract in large mixer bowl until creamy. Add eggs, one at a time, beating well after each addition. Gradually beat in flour mixture. Stir in morsels and nuts.  



Put in the fridge for 30 minutes to cool it and let the ingredients combine. Drop by rounded tablespoon onto ungreased baking sheets. If you like them crispier, flatten them out slightly with your hand on the baking sheet.


Step 3: Bake for 9 to 11 minutes or until golden brown. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely.

Tip: for extra crispy cookies, broil the top for 1-2 minutes. Watch them closely so they don’t get overdone. Enjoy!