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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
What worry does remove filterMe remove filterInvolves someone else remove filterClear all
How long you have
Five minutes 2Twenty minutes 2
Who it is written for · Me
A practitioner 10Someone I care about 9Me 4
Where you are right now
Struggling right now 3Coping, mostly 1
On your own, or with someone · Involves someone else
On my own 21Involves someone else 4
Theme · What worry does
Medication and how it works 47Systems for daily life 26Staying regulated in conflict 24Knowing your partner 15Rebuilding trust 14Affection and touch 13Moving your body 13Listening and understanding 12Repair after rupture 11Rituals of connection 11Answering bids 11Food, caffeine and fuel 10Shared spiritual life 10The moment before you snap 10Breaking the worry loop 10Screens and attention 9What anger actually is 8Treatment and medication 7Growing empathy 7Your nervous system 7Feelings and focus 7Choosing your response 7Bringing the future closer 7Grounding and settling 6Remembering to do it 6The cost of avoiding 6Breathing 6Get started 6Exercise, food and other supports 5Posture and how you carry yourself 5Facing it a step at a time 5Treatment and medication 5Equanimity and perspective 5What worry does 4What ADHD actually is 4Structure and routine 4When everything feels flat 4Cool the body first 4When you use something to cope 4Getting assessed and diagnosed 4Your sense of time 3Tolerate distress 3Practising under provocation 3Emotions as signals 3Being seen and judged 3Panic and the body 2Shame 2Rest and pacing 2Help someone grieving 2Touch and bodywork 2Fondness and admiration 2Ask and say no well 2What you are actually defending 2Gratitude 2Living with uncertainty 1The fear underneath anger 1Obsessions and compulsions 1Making it stick 1When you go numb 1Validate yourself and others 1Safety and grounding 1
When
Under stress 2When apart 1Any ordinary day 1

There is a difference between being disappointed with how things are and having given up on how things will be. The second needs a different level of care.

Disappointment still has a future attached to it: this is bad, and later might not be. Hopelessness has closed that off. If you hear someone move…

Five minutesWhat worry doesCBTQur’an 39:53

The worst symptom is not always the one that costs the most. Ask what actually stops you doing things, and start there.

Someone might rate their racing thoughts as the worst of it and still be turning down every meeting because they go red in the face. If you are…

Five minutesWhat worry doesCBTQur’an 2:186

Once the surge is up it takes something like a quarter of an hour to drop, and nothing sensible said inside that window will land. Give it the time first.

This is the point where a parent, a partner or a friend reaches for reasons, and the reasons make it worse. Keep your words few, stay nearby, offer…

Twenty minutesWhat worry doesCBTQur’an 13:28

Pulling away from people sits upstream of a good deal: low mood, social fear, and the slow shrinking of where someone is willing to go. Whatever the eventual label, getting a person back into contact is rarely wasted work.

You do not need the diagnosis settled before you start. One regular arrangement with one person, at a fixed time, somewhere easy to reach, does work…

Twenty minutesWhat worry doesCBTQur’an 2:186

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