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

What worry does On my own Under stress Clear all

How long you have

A minute 3 Five minutes 2

Who it is written for

Someone I care about 5 A practitioner 5 Me 5

Where you are right now

Struggling right now 4 Coping, mostly 1

On your own, or with someone · On my own

On my own 5 Involves someone else 2

Theme · What worry does

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

When · Under stress

Any ordinary day 19 Under stress 5

Your alarm learned from something real, then started answering to things that merely resemble it. A rustle in the grass gets the same jolt as the animal that first taught you to run.

It helps to say to yourself, that was the sound, not the thing. The response is not stupid. It was built from a real event and it spread to whatever…

A minuteWhat worry doesCBTQur’an 17:11

When the alarm takes over, the reasoning part of you goes quiet for a while. That is not you losing your mind. It comes back on its own.

People often frighten themselves twice: once with whatever set them off, and again with the sense that they have lost control of their own head.…

A minuteWhat worry doesCBTQur’an 4:28

A car coming at you and a spider across the room set off the same alarm. Naming which one you are facing, before you act on it, is a skill worth practising.

Say it plainly to yourself: this is dangerous, or this is uncomfortable. Both are true of different things and the second does not require you to…

A minuteWhat worry doesCBTQur’an 9:129

You do not have to win the argument in your head before your body is allowed to settle. The two run on separate tracks and you can work on either.

Plenty of people stay locked in the thinking, sure that once the question is finally answered the shaking will stop. It rarely happens in that order.…

Five minutesWhat worry doesCBTQur’an 2:156

For some people the racing heart arrives before any thought at all, and the frightening explanation follows the sensation. If that is you, there is no thought to catch, so start with the body.

Build the physical steadying first, at a quiet time when nothing is happening, so that something is ready to reach for when it does. Slow breathing…

Five minutesWhat worry doesCBTQur’an 12:86

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