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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

8 practices
When everything feels flat remove filterSomeone I care about remove filterOn my own remove filterClear all
How long you have
A minute 2Five minutes 3Twenty minutes 1Longer 2
Who it is written for · Someone I care about
A practitioner 44Me 39Someone I care about 8
Where you are right now
Struggling right now 5Coping, mostly 3
On your own, or with someone · On my own
On my own 8Both of us together 3Involves someone else 3
Theme · When everything feels flat
Your nervous system 83Systems for daily life 60What anger actually is 57Grounding and settling 48What ADHD actually is 47Moving your body 47Your sense of time 46Medication and how it works 46The fear underneath anger 45Exercise, food and other supports 44Equanimity and perspective 42Cool the body first 41Treatment and medication 33Bringing the future closer 30Shame and stigma 29Get started 24Breathing 23What worry does 23The moment before you snap 21Structure and routine 20Remembering to do it 20Screens and attention 20What you are actually defending 19Food, caffeine and fuel 15Feelings and focus 14Making it stick 14Tolerate distress 13Breaking the worry loop 13Reading, numbers and learning differences 12When you use something to cope 12Self-compassion 11Growing empathy 10Choosing your response 9Anger, alcohol and the body 8Righteous anger and perfectionism 8When everything feels flat 8Facing it a step at a time 7Use your strengths 7When anger turns to harm 6Practising under provocation 5Shame 4Letting it out safely 4Being seen and judged 3The cost of avoiding 2Question the thought 2Getting assessed and diagnosed 2Obsessions and compulsions 1Rest and pacing 1Living with uncertainty 1Feeling from the inside 1
Approach
Medical and treatment 5Parts work 3
When
In a change 3Any ordinary day 3Under stress 2

When someone says they react badly to normal doses of almost everything, take it as information about their body rather than as a personality trait.

Bodies differ in how fast they break a medicine down. Give two people the same dose and one of them may be holding far more of it for far longer,…

A minuteWhen everything feels flatMedical and treatmentQur’an 65:7

Try putting a sentence between you and the mood: this is what my brain is doing right now. It does not make me a bad person, and it does not mean I cannot cope. It just feels that way today.

Low mood does not arrive labelled as a mood. It arrives as facts about you, that you are useless, that nobody wants you around, and it is very hard…

A minuteWhen everything feels flatParts workQur’an 93:3

Never come off an antidepressant on your own. The taper belongs to the prescriber, and for some drugs it needs to be slower and longer than people expect.

The moment to raise this is before anybody acts, not afterwards. If a client is feeling better and starting to think about stopping, that thought is…

Five minutesWhen everything feels flatMedical and treatmentQur’an 9:118

A medicine that lifts drive is not the same as one that settles anxiety, and for some people the energising kind makes the worry louder.

Bupropion is the clearest example: often good for flatness and lack of motivation, often unhelpful on its own when anxiety and a racing, sleepless…

Five minutesWhen everything feels flatMedical and treatmentQur’an 8:24

Before anyone concludes that nothing works, go back over the ordinary explanations: a dose that never went high enough, a trial that stopped after three weeks, doses missed on the hard days.

Treatment resistant has a technical meaning, which is that at least two proper trials at a proper dose and length have failed. A great deal of what…

Five minutesWhen everything feels flatMedical and treatmentQur’an 15:56

For some young people self-harm carries something besides relief: belonging, recognition, a name for who they are among friends who do the same.

That is uncomfortable to sit with and it changes what helps. If a behaviour is the reason someone feels understood, taking it away without touching…

Twenty minutesWhen everything feels flatParts workQur’an 9:118

With the fast acting treatments, the plan for what happens afterwards matters as much as the treatment itself.

Electroconvulsive therapy can shift severe depression quickly, and without something in place afterwards the relapse rate is high, which is why…

LongerWhen everything feels flatMedical and treatmentQur’an 12:110

Sometimes the honest answer is that there is nothing in your surroundings to feel good about. Changing them counts as treatment, not as running away.

A life with no friends nearby, no work that means anything and a steady drip of criticism will produce low mood in most people, and skills practised…

LongerWhen everything feels flatParts workQur’an 8:24

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