Inshirahone small thing, well groundedRight now

Areas › Low mood and hard feelings

Low mood and hard feelings

Feelings are information before they are problems. The practices here are about naming what you feel accurately, sitting with what will not move yet, and acting on what matters to you even on the days nothing feels like anything.

Narrowed down

25 practices
A minute remove filterUnder stress remove filterClear all
Theme
Tolerate distress 4When everything feels flat 3Shame 3Name what you feel 3Emotions as signals 2Working with anger 2Calm the body 2Question the thought 2Ride the urge 2Letting it out safely 1Act on your values 1
How long you have · A minute
A minute 25Five minutes 18Twenty minutes 8Longer 2
Approach
Mindfulness 9DBT skills 4Trauma informed 3Emotionally focused 2Core 2Parts work 2Medical and treatment 1Grief 1CBT 1
When · Under stress
Under stress 25Any ordinary day 17After a row 3Coming and going 1

Wise mind is not a calmer version of you. It is the state where what you feel and what you have thought through are both in the room, and neither has thrown the other out.

In practice it means you can feel the heat in your chest and still choose the next sentence. Neither half is the enemy: pure logic talks you out of…

A minuteTolerate distressDBT skillsQur’an 12:18

Let your face go. Unclench the jaw, let the lips lift very slightly, and let the loosening carry back through your head and shoulders.

You are not pretending to be happy and nobody has to see it. The face holds a lot of the tension of a bad state, and it is one of the few parts you…

A minuteTolerate distressDBT skillsQur’an 10:12

You are allowed to put something down. Put it down with a time to pick it up again: Thursday morning, with my therapist, not tonight.

Without the appointment, setting it aside quietly turns into never touching it, and the thing keeps all its power by never being looked at. With the…

A minuteTolerate distressDBT skillsQur’an 20:130

Choose one short remembrance to say the moment anger rises, and use it every single time.

A prepared word of dhikr catches the anger before it speaks for you.

A minuteWorking with angerMindfulnessQur’an 13:28

Catch the first body sign of anger, the jaw, the chest, the heat, and name it there.

Caught early, anger can be chosen. Caught late, it chooses for you.

A minuteWorking with angerCoreQur’an 42:37