Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

Narrowed down

4 practices

Being seen and judged A practitioner Both of us together Clear all

How long you have

A minute 2 Twenty minutes 1 Longer 1

Who it is written for · A practitioner

Me 5 A practitioner 4 Someone I care about 1

Where you are right now

Coping, mostly 3 Struggling right now 1

On your own, or with someone · Both of us together

On my own 21 Both of us together 4 Involves someone else 3

Theme · Being seen and judged

Getting assessed and diagnosed 41 Medication and how it works 33 Feelings and focus 15 Systems for daily life 14 Reading, numbers and learning differences 14 Emotions as signals 11 Touch and bodywork 9 Growing empathy 8 When anger turns to harm 8 Treatment and medication 8 Practising under provocation 7 Shame 7 What anger actually is 6 The cost of avoiding 6 Screens and attention 5 Equanimity and perspective 4 Being seen and judged 4 Cool the body first 3 What ADHD actually is 3 Facing it a step at a time 3 When everything feels flat 3 The fear underneath anger 2 Exercise, food and other supports 2 Your sense of time 2 When you go numb 2 Moving your body 2 Grounding and settling 2 Obsessions and compulsions 2 Making it stick 1 Your nervous system 1 What you are actually defending 1 Use your strengths 1 The moment before you snap 1 Structure and routine 1 Choosing your response 1 Bringing the future closer 1 Righteous anger and perfectionism 1 Remembering to do it 1 Get started 1

Approach

CBT 3 Narrative 1

When

Any ordinary day 2 In a change 1 Under stress 1

Try this with someone you trust. They say a word, you say the first word back, fast, ten or so in a row. Black, white, mum, dad, sky. Then notice that nothing strange came out of you.

Underneath a lot of social fear sits the belief that speaking without preparing will let something humiliating escape. A minute of quick word…

A minuteBeing seen and judgedCBTQur’an 53:32

When you are ready, make it personal and small. Something you noticed about the person in front of you, said lightly, is the rung most people dread and most need.

Personal remarks are the feared category, because they cannot be passed off as neutral. Do it first with someone safe, a therapist, an easy relative,…

A minuteBeing seen and judgedCBTQur’an 49:11

Sometimes the help you need is not insight. It is someone sitting with you while you sort out what actually happened this week and which bit of it mattered.

When anxiety is running at full speed, everything arrives at the same volume and nothing can be ranked. A bad week becomes one undifferentiated bad…

Twenty minutesBeing seen and judgedNarrativeQur’an 15:97

A group can help a great deal, and it is rarely the place to begin. Being in a room of people is a strong dose, and doses climb rather than start at the top.

Left too early it often ends with someone dropping out, and dropping out gets read as proof they were right about themselves all along. Once there is…

LongerBeing seen and judgedCBTQur’an 18:28

Looking for a whole subject rather than a single practice? Start from the nine areas.