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for all of us trying to find our way

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how to survive today

"How To Survive Today" is a collection of poems, prompts, and affirmations meant to see you through your struggles. You can flip to any page in this book and find something that makes you feel like you can make it through the day.

This book is also a collaboration. Once it is in your hands, it will be yours. It is for you. Just like this day is, the one you can survive. The one you thought you couldn't. You can, friend. I hope this book reminds you of that.

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you'll receive a pdf that is fillable and let's you journal and answer prompts throughout. please note that this is a pdf and not a traditional ebook file.

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for a full list of where to buy tonya's book in the u.s. + internationally, click here.

praise for "how to survive today"


“'How to Survive Today' is a brilliant collection of poems. Tonya takes us on an intricate journey of heartbreak, healing, and everything in between. This book eloquently captures the emotional gymnastics that it takes to reclaim our own joy. 'How to Survive Today' shows us that people who are still healing can also be healers. This book is a guide to rediscovering our own happiness."

- Rudy Francisco, award-winning poet and author of "Helium"

"With nothing but a poem, she wakes me up to the gift of being alive. Of being present to the moment. The beautifully, painfully, awkward joy of being human. Her words sing louder than guitars, drums, and turntables. I’m honored to call her a friend."

- Jon Foreman, Switchfoot

"'How To Survive Today' is a mirror of reflection for those with heart as well as a glorious invitation to really SEE oneself. Tonya, as always, offers herself through her words as a teacher, friend, muse, and magician. By the time you're done with this collection of her work you will have that feeling you get right after time spent bathing in the sun: seen, soft and a little bit stronger."

- Rachel Cargle, public academic, writer, and lecturer

"Tonya has created an ode to each and every reader. Reading 'How To Survive Today' feels like a balm, a hug from someone you trust, a reminder of how to love yourself that isn't fleeting—it sits with you and makes your heart its home."

- Sammy Nickalls, #TalkingAboutIt founder

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"how to survive today" is tonya's third book of poetry 

Tonya Ingram is a poet, Cincinnati native, Bronx-bred introvert, mental health advocate, kidney transplant hopeful, Lupus legend, cat auntie, and lover of Tom Hardy and “The Office.”

"How To Survive Today" is her third book of poetry.

You can find her on Instagram and Twitter.

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