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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

5 practices

Question the thought On my own Under stress Clear all

How long you have

A minute 2 Five minutes 3

Who it is written for

Me 5 A practitioner 3

Where you are right now

Struggling right now 3 Coping, mostly 2

Theme · Question the thought

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

Approach

When · Under stress

Any ordinary day 6 Under stress 5

Notice when you have jumped to the worst story, and hold it as a guess, not a fact.

They meant to hurt me, this always happens. Label these as theories, then look for evidence.

A minuteQuestion the thoughtCoreQur’an 49:12

Some thoughts you could defend all day, and debating whether they are true only gives them more of your time. Try a different question: is this thought kind to me, and does it take me anywhere I want to go?

This one earns its place when you have already proved the case to yourself and feel worse for having done it. You are not conceding the thought is…

A minuteQuestion the thoughtCBTQur’an 39:18

Name one hard thing today and ask what it might be growing in you: patience, humility, nearness to God.

Not denying the difficulty. Finding the meaning inside it that makes it bearable.

Five minutesQuestion the thoughtCoreQur’an 94:5

When a thought lands hard, ask whether you know it for certain, and what you would actually put forward if you had to make the case. Then go looking for the bits that point the other way.

Do this once you have settled a little, not in the worst of it, or the questions become another way of arguing with yourself. Write the answers down…

Five minutesQuestion the thoughtCBTQur’an 17:36

Imagine yourself some years from now, well past this, and let that version of you say something to you about today. Write down whatever arrives.

It sounds like a party trick and it usually is not. The future you tends to speak in a tone you cannot yet manage towards yourself, less panicked and…

Five minutesQuestion the thoughtCBTQur’an 2:269

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