Apologies

You can avoid saying sorry needlessly by not doing it in the first place.

Sorry is like 'I love you'; the more you say it, the less it means.

Consider how different saying "I'm fine," when it's obvious you're not - is to not speaking up in calm and calculated defiance when you are bruised by another's actions?

Speak up when it is called for - no-one knows you beat yourself up about it unless you let them know they've stepped over a boundary.

On balance

Its impossible to appreciate someone's good side if you have never seen the worst of them. The important thing is to have faith in people's ability to pull through on the good; assume the best, anticipate the worst.

Know that you are not owed anything; even when you give your utmost, this is soley a gift from which should you see it reciprocated, you should consider yourself blessed for your good fortune.

Redefinition to survive

If you ever feel let down by someone, its a sign you need to readjust your expectations, not a sign they need to change who they are to become what you expect.