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

7 practices

Facing it a step at a time On my own Any ordinary day Clear all

How long you have

A minute 2 Five minutes 2 Twenty minutes 1 Longer 2

Who it is written for

A practitioner 7 Me 7 Someone I care about 3

Where you are right now

Getting ready for something 3 Coping, mostly 3 Struggling right now 1

On your own, or with someone · On my own

Involves someone else 7 On my own 7 Both of us together 2

Theme · Facing it a step at a time

Your nervous system 81 Medication and how it works 69 Get started 61 Systems for daily life 52 What anger actually is 50 Your sense of time 48 Food, caffeine and fuel 43 The moment before you snap 42 Choosing your response 41 Exercise, food and other supports 40 Moving your body 37 What ADHD actually is 35 Treatment and medication 34 Bringing the future closer 33 Equanimity and perspective 33 Grounding and settling 31 The fear underneath anger 30 When everything feels flat 29 Screens and attention 28 Touch and bodywork 27 Structure and routine 25 Getting assessed and diagnosed 25 Practising under provocation 24 Shame and stigma 22 Feelings and focus 22 Making it stick 20 Cool the body first 19 What worry does 19 Treatment and medication 19 Being seen and judged 18 Remembering to do it 17 Growing empathy 17 Breathing 17 Feeling from the inside 15 When you use something to cope 15 What you are actually defending 13 Reading, numbers and learning differences 12 Fondness and admiration 12 Obsessions and compulsions 10 Answering bids 10 Tolerate distress 10 Righteous anger and perfectionism 10 Staying regulated in conflict 9 Use your strengths 8 Knowing your partner 8 Self-compassion 8 Breaking the worry loop 7 Gratitude 7 Shared spiritual life 7 Facing it a step at a time 7 Emotions as signals 6 Question the thought 6 Anger, alcohol and the body 6 Posture and how you carry yourself 5 Shame 4 When you go numb 3 Notice the pattern and flex 3 Your worth is not conditional 3 Living with uncertainty 3 When anger turns to harm 3 Meaning after harm 2 Rest and pacing 2 Repair after rupture 2 Face it gently 2 Work with your brain 2 Keep the bond 2 Get it out of your head 2 Find meaning 2 Act on your values 2 Affection and touch 1 Safety and grounding 1 Rebuilding trust 1 Panic and the body 1 Listening and understanding 1 Listen to the body 1 Your window of tolerance 1 Care for yourself in loss 1 The cost of avoiding 1

When · Any ordinary day

Any ordinary day 7 Under stress 4

It helps to have one small set of moves you use whatever the worry is wearing today. Not a fresh technique for each fear, just the same few steps, learned well enough to reach for without thinking.

Anxiety changes costume. This month it is contamination, next month it is being late, next year it is your health. If every version needs its own…

A minuteFacing it a step at a timeCBTQur’an 2:45

Coming back after a bad patch is quicker than getting there was the first time. Most people expect the opposite, which is why a setback feels so final.

What you learned did not vanish. It went out of reach for a while, usually because something else was going on in your life. Pick up a rung or two…

A minuteFacing it a step at a timeCBTQur’an 3:139

The early rungs do not have to be the real thing. A photograph, a video, or picturing it carefully with your eyes shut is a proper step and not a cheat.

This matters most when the real version is out of reach: the dog you cannot summon, the flight you cannot afford, the classroom that is thirty miles…

Five minutesFacing it a step at a timeCBTQur’an 87:8

Before a step, write down what you will do when the fear arrives. Which breathing, what you will say to yourself, who you will speak to. Nobody invents a plan in the moment, they only follow one.

Keep it short and specific enough to be followed while frightened. It also gives you something to go over afterwards: what you used, what you forgot,…

Five minutesFacing it a step at a timeCBTQur’an 20:26

Put a number on each step, nought to ten, and let it be your number. Two people facing the same school will not agree about which part is worst, and the ladder has to belong to the person climbing it.

One child dreads the bus and is fine once inside the building. Another would happily ride the bus all morning and cannot get through the front door.…

Twenty minutesFacing it a step at a timeCBTQur’an 23:62

Panic rarely comes out of nowhere. It usually lands on a body already short of sleep, running on coffee and eating at odd hours, so whatever tipped it over did not have far to push.

This is not a telling off about your habits. It is that the same argument or deadline arrives very differently at a rested body than at a wrecked…

LongerFacing it a step at a timeCBTQur’an 4:28

Stay with a step until it stops being interesting. Not until you have survived it once, but until it is ordinary, and then move up.

Moving on too early turns the ladder into a run of narrow escapes, and each escape teaches that you got out just in time. The marker worth waiting…

LongerFacing it a step at a timeCBTQur’an 94:7

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