There's a podcast episode where Joe Hudson says:

“Joy is the matriarch of a family of emotions and she won’t come into a house where her children aren’t welcome.”

if you constantly resist or avoid all the 'bad' feelings that you don't want to feel (fear, shame, anger, disgust, etc) you'll never feel joy

clear intentions, lightly held ᐧ playful, feral free agent ᐧ I teach Alexander Technique, which helps you get out of your own way, at expandingawareness.org

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distraction, avoidance, muscle tension, substances, work, unhealthy relationships, food, rationalisation, feeling something else instead

the list is long

Let me rephrase that
What the healthy way to resist them or do we just accept them

never resist, feel all the way through

emotions don’t last more than like 30 seconds unless they’re being resisted, and that’s when they get stuck

actually doing this is difficult though because we fear strong emotions and have a lot of defences against them

Yh you are right and a lot of our defense are innate