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

Act on your values On my own Clear all

How long you have

A minute 1 Five minutes 2

Theme · Act on your values

Your nervous system 108What anger actually is 83 Medication and how it works 83 The moment before you snap 76 Choosing your response 73 Get started 65 Systems for daily life 62 Grounding and settling 60 Equanimity and perspective 57 The fear underneath anger 57 Cool the body first 55 Touch and bodywork 52 Your sense of time 52 What ADHD actually is 49 Food, caffeine and fuel 49 Moving your body 48 Bringing the future closer 46 Exercise, food and other supports 44 When everything feels flat 44 Treatment and medication 43 Getting assessed and diagnosed 42 Feelings and focus 38 Practising under provocation 36 Staying regulated in conflict 36 Screens and attention 31 Shame and stigma 30 Making it stick 29 Breathing 28 Structure and routine 25 Treatment and medication 24 What worry does 24 Feeling from the inside 23 Tolerate distress 23 Being seen and judged 22 What you are actually defending 21 Remembering to do it 20 Growing empathy 20 When you use something to cope 19 Reading, numbers and learning differences 14 Breaking the worry loop 13 Fondness and admiration 13 Righteous anger and perfectionism 13 Answering bids 13 Obsessions and compulsions 13 Emotions as signals 12 Self-compassion 12 Question the thought 11 Facing it a step at a time 11 Shame 10 Knowing your partner 10 Use your strengths 9 Anger, alcohol and the body 8 Repair after rupture 8 Posture and how you carry yourself 8 Gratitude 7 When anger turns to harm 7 Shared spiritual life 7 Meaning after harm 4 When you go numb 4 Living with uncertainty 4 Letting it out safely 4 Safety and grounding 3 Rest and pacing 3 Your worth is not conditional 3 Rebuilding trust 3 Notice the pattern and flex 3 Name what you feel 3 Act on your values 3 Calm the body 3 Let the wave come 3 Working with anger 3 Panic and the body 2 Care for yourself in loss 2 The cost of avoiding 2 Get it out of your head 2 Keep the bond 2 Find meaning 2 Listen to the body 2 Rituals of connection 2 Face it gently 2 Ride the urge 2 Your window of tolerance 2 Work with your brain 2 Patience and trust 2 Hold a boundary 2 Affection and touch 2 Listening and understanding 1 Validate yourself and others 1

Approach

Core 2 DBT skills 1

When

Any ordinary day 2 Under stress 1

When a feeling pushes you to hide or lash out and it does not fit the facts, gently do the opposite.

Fear says withdraw; step forward. Anger says strike; soften. When the urge misfits reality, act against it.

A minuteAct on your valuesDBT skillsQur’an 23:96

Ask what kind of person you want to be here, then take one small step that way, even while afraid.

Feelings are loud; values are quieter and truer. Let the step you take answer to the values, not the fear.

Five minutesAct on your valuesCoreQur’an 91:9

When you feel low and stuck, do the next small worthy thing anyway. Action moves mood, not the reverse.

Do not wait to feel like it. One small good act, then another, is how the heaviness starts to lift.

Five minutesAct on your valuesCoreQur’an 16:97

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