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

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

The blockade is partial. Serotonin is not trapped in there forever: enzymes still break it down and the transporters that are not blocked carry on working.

That matters for accuracy and it matters for reassurance, because people do picture something flooding and stuck. It also explains why serotonin…

A minuteWhen everything feels flatMedical and treatmentQur’an 94:1

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

Whether a medicine works can turn on something as ordinary as taking it with food or moving it to bedtime.

Vilazodone is the clear case. On an empty stomach a good deal less of it is absorbed, and the nausea it can cause is easier to sit with overnight…

A minuteWhen everything feels flatMedical and treatmentQur’an 16:69

The same medicine can be dangerous given one way and safe given another. Slow release is not a marketing word.

Bupropion was pulled from the market over seizures and came back once a slow release form existed, because what drove the risk was the sharp peak…

A minuteWhen everything feels flatMedical and treatmentQur’an 12:110

The chemistry story runs backwards from how it is usually told. Nobody found a low chemical and then built a drug. They noticed what certain drugs did to mood and reasoned back to what must have been missing.

Reserpine emptied out the monoamines and people became depressed. Iproniazid and imipramine raised them and mood lifted. Out of that came the account…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Depression is not one thing with one address. Fatigue, blank concentration, lost libido and the loss of pleasure do not all come from the same place, so it helps to name which one you most want moved.

This is why two people with the same diagnosis get offered different tablets. A flat, pleasureless presentation points one way, a fatigued and achey…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

Ask why the tablets take weeks. That one question sorts the honest accounts of how they work from the tidy story about a chemical being low.

Four competing versions sit under the same umbrella: too little released, reuptake running too hard, too much broken down, or receptors that need an…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:50

Nearly all of them do the one thing: keep a monoamine hanging about in the synapse for longer. So when you hear that some other tablet is stronger, be a little sceptical.

Head to head, the differences in how much they lift mood are modest. Where they really differ is in everything else they do to you, and in how well…

Five minutesWhen everything feels flatMedical and treatmentQur’an 15:88

SSRIs became the default for four reasons, and being more effective is not among them. They are easier to tolerate, taken once a day, far safer in overdose, and cheap as generics.

Tricyclics match them for lifting mood and are dangerous in overdose because of what they do to the heart. MAOIs carry food and drug interactions…

Five minutesWhen everything feels flatMedical and treatmentQur’an 13:28

One person's side effect is another person's treatment. Sedation is a burden for someone who cannot get out of bed and a gift for someone who cannot get to sleep.

Read the comparison charts that way and they stop being lists of harms. They turn into a set of levers: this one settles, this one gets you moving,…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:1

Two rough shapes of low mood are worth telling apart: the irritable, restless, crabby kind, and the flattened, heavy, nothing matters kind.

They ask for different things. The agitated version often tolerates and even welcomes something sedating, while the flattened version needs whatever…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:36

A genetic test can tell you how quickly your body clears a medicine. It cannot tell you whether that medicine will lift your mood, and it helps to keep those two questions apart.

Where these panels earn their place is in dosing and tolerability. Someone who breaks a drug down slowly may need less of it, and someone who clears…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Some newer antidepressants do two jobs in a single tablet: the familiar one of keeping serotonin available, plus a direct nudge at the receiving end.

This is worth knowing because it explains what a person actually feels. A drug with a second action brings a second set of effects, wanted and…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

No option comes without a cost. The useful question is not which medicine has side effects, it is which side effects you could live with.

One drug may unsettle your stomach for a fortnight and leave your sex life alone. Another may be kind to the stomach and flatten desire for as long…

Five minutesWhen everything feels flatMedical and treatmentQur’an 94:5

If the worst part of low mood is that your thinking has gone foggy, say so specifically. Concentration can be treated as a target of its own rather than as something that will tidy itself up later.

Depression and attention problems overlap enough that the fog often gets filed under whichever label arrived first. Naming it separately gives you…

Five minutesWhen everything feels flatMedical and treatmentQur’an 6:125

Heaviness in the body, aching, and a tiredness that sleep does not touch are part of low mood. They are not a separate complaint to raise another time.

There is a group of antidepressants that add a second action aimed partly at these bodily symptoms, which is one reason a prescriber may lean that…

Five minutesWhen everything feels flatMedical and treatmentQur’an 41:39

Before deciding a medicine did not work, check that it was taken at a dose and for a length of time that could have worked.

Venlafaxine is the standard example. At low doses it behaves much like a plain SSRI, and the second mechanism people choose it for only comes in…

Five minutesWhen everything feels flatMedical and treatmentQur’an 12:87

A newer version of a familiar medicine is usually a tidier version rather than a leap, and tidier is still worth something.

Desvenlafaxine is venlafaxine after the liver has done its work, given directly. The point of that is fewer differences between people who process…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:11

If pain is part of what you are carrying, bring it into the same conversation as the low mood. They are not two separate appointments.

The pathways that dampen pain and the ones involved in mood overlap, and one of the antidepressants is licensed for nerve pain and long term…

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

Sometimes what is most missing is not mood but drive: the flat, cannot get started feeling. That can be named as the target in its own right.

Antidepressants lean in different directions, and one or two are weighted more towards the system carrying energy and alertness than towards…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:50

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