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

Breaking the worry loop On my own Any ordinary day Clear all

How long you have

Five minutes 4 Twenty minutes 2 Longer 1

Who it is written for

Someone I care about 7 A practitioner 7 Me 7

On your own, or with someone · On my own

Involves someone else 9 On my own 7

Theme · Breaking the worry loop

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 Treatment and medication 19 Cool the body first 19 What worry does 19 Being seen and judged 18 Remembering to do it 17 Breathing 17 Growing empathy 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 Tolerate distress 10 Answering bids 10 Righteous anger and perfectionism 10 Staying regulated in conflict 9 Self-compassion 8 Use your strengths 8 Knowing your partner 8 Facing it a step at a time 7 Shared spiritual life 7 Breaking the worry loop 7 Gratitude 7 Anger, alcohol and the body 6 Emotions as signals 6 Question the thought 6 Posture and how you carry yourself 5 Shame 4 When you go numb 3 Living with uncertainty 3 When anger turns to harm 3 Your worth is not conditional 3 Notice the pattern and flex 3 Work with your brain 2 Act on your values 2 Meaning after harm 2 Face it gently 2 Get it out of your head 2 Rest and pacing 2 Find meaning 2 Keep the bond 2 Repair after rupture 2 Affection and touch 1 Safety and grounding 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 Rebuilding trust 1

When · Any ordinary day

Any ordinary day 7 Under stress 5 Coming and going 1

When two options are both decent, there is no right answer waiting to be found. The work is not in picking. It is in doing well by whichever one you pick.

Bright, anxious people stall for exactly this reason: the options really are close, so no amount of further thinking separates them. Set a time to…

Five minutesBreaking the worry loopCBTQur’an 65:3

Most decisions are not sealed. Choose, run with it for a set time, then look again and change course if it is clearly wrong. Knowing there is a review date takes a great deal of weight off the choice.

The weight comes from treating the decision as permanent, which almost none of them are. Put an actual date in the diary for the review. That gives…

Five minutesBreaking the worry loopCBTQur’an 18:24

Every worry has something you love sitting underneath it. Fear about the exam means you want to do well. Fear about your mother's drive home means she matters to you.

This does not make the worry pleasant, and it is not a trick to make it disappear. What it does is stop the second layer, the part where you are…

Five minutesBreaking the worry loopCBTQur’an 3:191

Some people never ask for help because they assume everyone's head is like theirs. If yours has been running like this since you were small, it does not feel like a condition. It feels like being you.

It is worth asking someone you trust, plainly, how often they worry about things and for how long. The answer is often surprising. Discovering that a…

Five minutesBreaking the worry loopCBTQur’an 13:28

Ask one question about the worry: is there something to be done here that has not been done? If yes, make the plan. If the plan already exists, or there is nothing to plan, the worry gets no more of your time.

Making a study timetable is useful once. Making it for the fourth time is worry wearing the clothes of work. The test is not how serious the topic is…

Twenty minutesBreaking the worry loopCBTQur’an 3:159

Online you can edit, delete, mute and leave. People who have done most of their socialising that way often find ordinary company unbearable, because ordinary company cannot be controlled.

If that describes you, the answer is not to become a different sort of person. It is practice in rooms you cannot manage: a class, a job with shifts,…

Twenty minutesBreaking the worry loopCBTQur’an 29:45

Short sessions spread over days beat one long night. The settling of what you learned happens after you stop, and a short night undoes a good deal of the day's work.

A perfectionist will not cut their hours to be kinder to themselves, but they will cut them to get a better mark. So argue it on those terms.…

LongerBreaking the worry loopCBTQur’an 25:47

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