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

3 practices

Emotions as signals On my own Under stress Clear all

How long you have

A minute 1 Five minutes 1 Twenty minutes 1

Who it is written for

Me 3 My husband or wife 3 A practitioner 3

Where you are right now

Struggling right now 2 Coping, mostly 1

On your own, or with someone · On my own

On my own 3 Both of us together 1 Involves someone else 1

Theme · Emotions as signals

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

When · Under stress

Any ordinary day 6 Under stress 3 After a row 3

Every feeling comes with something it wants you to do. Catching the move before you make it is most of the skill.

Anger wants to push, fear wants to get out of the room, sadness wants to curl up, shame wants to disappear. None of that is wrong, and the trouble is…

A minuteEmotions as signalsEmotionally focusedQur’an 21:87

If the size of the feeling does not match the size of what just happened, it is probably carrying something older into the room.

Feeling has no real sense of when. An old injury arrives in the present body with all its original force, which is why a small remark can flatten…

Five minutesEmotions as signalsEmotionally focusedQur’an 12:84

Going deeper into a feeling only helps if it is being put in order at the same time. Depth without order is just flooding.

So as the feeling rises, keep laying it out: this is what happened, this is what my body did, this is what I was afraid it meant. If your chest is…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 3:154

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