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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

4 practices

Facing it a step at a time On my own Under stress Clear all

How long you have

A minute 1 Five minutes 2 Twenty minutes 1

Who it is written for

Someone I care about 4 A practitioner 4 Me 3

Where you are right now

Coping, mostly 3 Struggling right now 1

On your own, or with someone · On my own

On my own 4 Involves someone else 1

Theme · Facing it a step at a time

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 Staying regulated in conflict 9 Feelings and focus 9 Feeling from the inside 8 Medication and how it works 7 Practising under provocation 7 Moving your body 7 Making it stick 6 Systems for daily life 6 Bringing the future closer 6 Question the thought 5 What worry does 5 Shame 5 Breaking the worry loop 5 Food, caffeine and fuel 5 Shame and stigma 4 When everything feels flat 4 What you are actually defending 4 Letting it out safely 4 Facing it a step at a time 4 Treatment and medication 4 Get started 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 Reading, numbers and learning differences 1 Act on your values 1 Validate yourself and others 1 What ADHD actually is 1 Remembering to do it 1 Rebuild trust 1 Anger, alcohol and the body 1 Your window of tolerance 1 Affection and touch 1 Panic and the body 1 The cost of avoiding 1 Care for yourself in loss 1

When · Under stress

Any ordinary day 7 Under stress 4

When a child digs in, try reading it as frightened rather than difficult. Most of them want to get this right and simply do not yet know how.

Refusal that looks like defiance is usually fear sitting on top of a missing skill, and those two call for different responses. Treat it as defiance…

A minuteFacing it a step at a timeCBTQur’an 4:28

Start with the body. Slow breathing, muscles let go one at a time, a piece of music, a familiar object in a pocket. Small levers, and they turn fear from something happening to you into something you are doing something about.

Children in particular notice the body first: the racing heart, the sick stomach, the tight chest. That is the part they are actually frightened of.…

Five minutesFacing it a step at a timeCBTQur’an 20:25

Solve the problem without leaving the situation. Change where you sit in the canteen, who you sit with, what you bring with you, but stay in the canteen.

Otherwise a good problem solving session quietly becomes a plan for avoiding more skilfully. The test is simple. Does this option keep me in the…

Five minutesFacing it a step at a timeCBTQur’an 94:5

When something frightens you the mind offers one option: do not go. Force out two or three more before judging any of them, daft ones included. Choosing needs something to choose between.

There is an order that works. Say what the problem actually is, in one sentence. List some options without weighing them yet. Then go through what is…

Twenty minutesFacing it a step at a timeCBTQur’an 12:87

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