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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

7 practices
Breaking the worry loop remove filterCoping, mostly remove filterOn my own remove filterClear all
How long you have
Five minutes 4Twenty minutes 2Longer 1
Who it is written for
A practitioner 7Someone I care about 7Me 7
Where you are right now · Coping, mostly
Coping, mostly 7Struggling right now 5Getting ready for something 1
On your own, or with someone · On my own
Involves someone else 7On my own 7
Theme · Breaking the worry loop
Medication and how it works 52Your nervous system 52What anger actually is 45Choosing your response 41Get started 41Systems for daily life 39The moment before you snap 39The fear underneath anger 38Staying regulated in conflict 36Equanimity and perspective 36Your sense of time 31Bringing the future closer 30Touch and bodywork 30Moving your body 30Treatment and medication 27Getting assessed and diagnosed 26When everything feels flat 26Exercise, food and other supports 26Feelings and focus 25Grounding and settling 22What ADHD actually is 21Food, caffeine and fuel 19Practising under provocation 19Cool the body first 18Structure and routine 18Making it stick 18What you are actually defending 17Screens and attention 17What worry does 17Treatment and medication 16Growing empathy 15Breathing 15Fondness and admiration 13Answering bids 13Feeling from the inside 12Righteous anger and perfectionism 12Shame and stigma 12Being seen and judged 12Remembering to do it 11Knowing your partner 10Tolerate distress 8Repair after rupture 8Emotions as signals 8Self-compassion 8Use your strengths 7Shared spiritual life 7Breaking the worry loop 7When you use something to cope 7Gratitude 7Facing it a step at a time 6Anger, alcohol and the body 6When anger turns to harm 5Question the thought 5Meaning after harm 4Posture and how you carry yourself 3Rebuilding trust 3Let the wave come 3Working with anger 3Safety and grounding 3Name what you feel 3Your worth is not conditional 3Act on your values 3Notice the pattern and flex 3Calm the body 3Affection and touch 2Reading, numbers and learning differences 2Listen to the body 2Hold a boundary 2Obsessions and compulsions 2Get it out of your head 2Patience and trust 2Rest and pacing 2Ride the urge 2Rituals of connection 2Find meaning 2Your window of tolerance 2Work with your brain 2Face it gently 2Care for yourself in loss 2Keep the bond 2Living with uncertainty 1The cost of avoiding 1Panic and the body 1When you go numb 1Listening and understanding 1Validate yourself and others 1

When two options are both decent, there is no right answer waiting to be found. The work is not in picking. It is in doing well by whichever one you pick.

Bright, anxious people stall for exactly this reason: the options really are close, so no amount of further thinking separates them. Set a time to…

Five minutesBreaking the worry loopCBTQur’an 65:3

Most decisions are not sealed. Choose, run with it for a set time, then look again and change course if it is clearly wrong. Knowing there is a review date takes a great deal of weight off the choice.

The weight comes from treating the decision as permanent, which almost none of them are. Put an actual date in the diary for the review. That gives…

Five minutesBreaking the worry loopCBTQur’an 18:24

Every worry has something you love sitting underneath it. Fear about the exam means you want to do well. Fear about your mother's drive home means she matters to you.

This does not make the worry pleasant, and it is not a trick to make it disappear. What it does is stop the second layer, the part where you are…

Five minutesBreaking the worry loopCBTQur’an 3:191

Some people never ask for help because they assume everyone's head is like theirs. If yours has been running like this since you were small, it does not feel like a condition. It feels like being you.

It is worth asking someone you trust, plainly, how often they worry about things and for how long. The answer is often surprising. Discovering that a…

Five minutesBreaking the worry loopCBTQur’an 13:28

Ask one question about the worry: is there something to be done here that has not been done? If yes, make the plan. If the plan already exists, or there is nothing to plan, the worry gets no more of your time.

Making a study timetable is useful once. Making it for the fourth time is worry wearing the clothes of work. The test is not how serious the topic is…

Twenty minutesBreaking the worry loopCBTQur’an 3:159

Online you can edit, delete, mute and leave. People who have done most of their socialising that way often find ordinary company unbearable, because ordinary company cannot be controlled.

If that describes you, the answer is not to become a different sort of person. It is practice in rooms you cannot manage: a class, a job with shifts,…

Twenty minutesBreaking the worry loopCBTQur’an 29:45

Short sessions spread over days beat one long night. The settling of what you learned happens after you stop, and a short night undoes a good deal of the day's work.

A perfectionist will not cut their hours to be kinder to themselves, but they will cut them to get a better mark. So argue it on those terms.…

LongerBreaking the worry loopCBTQur’an 25:47

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