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

408 practices

On my own Under stress Clear all

Area

Anger 159Your body 102Focus, starting, and ADHD 49 Low mood and hard feelings 45 Worry and anxiety 25 Your marriage 14 After harm 7 Grief and loss 6 Yourself and your limits 1

How long you have

A minute 217Five minutes 149Twenty minutes 31 Longer 11

Who it is written for

Me 399A practitioner 355Someone I care about 208My husband or wife 27

Where you are right now

Struggling right now 242Coping, mostly 164Getting ready for something 2

On your own, or with someone · On my own

On my own 408Involves someone else 93 Both of us together 23

Theme

The moment before you snap 30 Cool the body first 30 Grounding and settling 27 Choosing your response 26 Touch and bodywork 22 Your nervous system 20 What anger actually is 18 The fear underneath anger 15 Equanimity and perspective 14 Tolerate distress 10 Breathing 10 Staying regulated in conflict 9 Feelings and focus 9 Feeling from the inside 8 Moving your body 7 Practising under provocation 7 Medication and how it works 7 Bringing the future closer 6 Systems for daily life 6 Making it stick 6 Shame 5 Question the thought 5 What worry does 5 Breaking the worry loop 5 Food, caffeine and fuel 5 Letting it out safely 4 Facing it a step at a time 4 When everything feels flat 4 Get started 4 Treatment and medication 4 Shame and stigma 4 What you are actually defending 4 Let the wave come 3 Working with anger 3 Emotions as signals 3 Calm the body 3 Posture and how you carry yourself 3 Righteous anger and perfectionism 3 Obsessions and compulsions 3 Name what you feel 3 Growing empathy 3 Getting assessed and diagnosed 2 Ride the urge 2 Safety and grounding 2 Screens and attention 2 Self-compassion 2 Your sense of time 2 Patience and trust 2 Exercise, food and other supports 2 Meaning after harm 2 Knowing your partner 2 When you use something to cope 2 Being seen and judged 2 Answering bids 2 When anger turns to harm 2 Your window of tolerance 1 What ADHD actually is 1 Care for yourself in loss 1 Validate yourself and others 1 Act on your values 1 Remembering to do it 1 Anger, alcohol and the body 1 The cost of avoiding 1 Affection and touch 1 Reading, numbers and learning differences 1 Listen to the body 1 Panic and the body 1 Rebuild trust 1

Approach

Body based 116Core 91 Mindfulness 53 CBT 36 ADHD skills 35 Medical and treatment 28 Trauma informed 11 Emotionally focused 11 DBT skills 10 Grief 10 Gottman 6 Parts work 1

When · Under stress

Any ordinary day 1345Under stress 408After a row 107In a change 67 Coming and going 42 Something good 3 When apart 2

Three minutes of slow breathing between one person and the next is not a break. It is part of the work.

Whoever you sit with next is reading your state before they hear a word of what you say, so arriving settled is a professional act rather than a…

Five minutesYour nervous systemBody basedQur’an 94:3

A stress response is built to finish. The rush comes up, you do something with it, and then it drains away and you are back to yourself.

The trouble is that the doing something rarely happens, because you cannot run or shout in the middle of a meeting. The aim is not to stop the surge.…

Five minutesYour nervous systemBody basedQur’an 94:2

Not all stillness is the same. One kind is braced and wide awake. The other has gone soft and far away.

In the braced kind there is high alertness and a lot of held tension: jaw set, hands tight, everything ready. In the collapsed kind the tone drops…

Five minutesYour nervous systemBody basedQur’an 6:125

Thinking about a feeling tends to slow it down. Feeling it in your body tends to speed it up. Between those two you have a throttle.

When someone is flooded, moving to words, naming and a little distance brings it down. When someone is flat and describing their week from behind…

Five minutesYour nervous systemBody basedQur’an 73:6

The tools that slow things down mostly use your head: naming what is happening, standing back a little, putting the distress at arm's length for now.

Explaining to yourself what your body is doing. Watching a thought rather than arguing with it. Asking whether the worst reading is the only reading.…

Five minutesYour nervous systemBody basedQur’an 39:42

The tools that reach what words cannot are physical: feet on the floor, a long breath out, pushing hard against a wall, deliberately walking away from something.

Some of what happened is held below language, which is why the most articulate account of it can leave you unchanged. Movement that finishes…

Five minutesYour nervous systemBody basedQur’an 76:2

Wanting sugar, salt and something sharp at the end of a punishing week is physiology talking, not a defect in your character.

Long stretches of high stress come with real bodily consequences, and a shifted appetite is one of the visible ones. Fighting the craving head on…

Five minutesYour nervous systemMedical and treatmentQur’an 106:4

If you mostly run hot and jumpy, start with slow paced breathing. If you mostly go blank and far away, work that reaches you through sound and voice tends to get further.

The idea is to pick the tool that pulls against your usual tilt. Breathing practice puts the brake back on a system that has lost it. Sound and voice…

Twenty minutesYour nervous systemBody basedQur’an 23:78

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