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

Living with uncertainty On my own Clear all

How long you have

Five minutes 2 Twenty minutes 1 Longer 1

Who it is written for

A practitioner 4 Me 4 Someone I care about 1

Where you are right now

Struggling right now 3 Coping, mostly 1

On your own, or with someone · On my own

On my own 4 Involves someone else 1

Theme · Living with uncertainty

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 Your sense of time 52 Touch and bodywork 52 Food, caffeine and fuel 49 What ADHD actually is 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 Staying regulated in conflict 36 Practising under provocation 36 Screens and attention 31 Shame and stigma 30 Making it stick 29 Breathing 28 Structure and routine 25 What worry does 24 Treatment and medication 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 Righteous anger and perfectionism 13 Fondness and admiration 13 Answering bids 13 Obsessions and compulsions 13 Breaking the worry loop 13 Self-compassion 12 Emotions as signals 12 Question the thought 11 Facing it a step at a time 11 Knowing your partner 10 Shame 10 Use your strengths 9 Anger, alcohol and the body 8 Repair after rupture 8 Posture and how you carry yourself 8 When anger turns to harm 7 Shared spiritual life 7 Gratitude 7 When you go numb 4 Meaning after harm 4 Living with uncertainty 4 Letting it out safely 4 Name what you feel 3 Let the wave come 3 Working with anger 3 Your worth is not conditional 3 Act on your values 3 Safety and grounding 3 Notice the pattern and flex 3 Rest and pacing 3 Calm the body 3 Rebuilding trust 3 Work with your brain 2 Hold a boundary 2 Keep the bond 2 The cost of avoiding 2 Face it gently 2 Patience and trust 2 Rituals of connection 2 Ride the urge 2 Affection and touch 2 Your window of tolerance 2 Care for yourself in loss 2 Get it out of your head 2 Panic and the body 2 Find meaning 2 Listen to the body 2 Validate yourself and others 1 Listening and understanding 1

When

Any ordinary day 3 In a change 1

Listen for the condition you have attached to acting: I will apply once I know I will get it, I will go once I know I will like it. If that condition could never actually be met, it is not caution, it is a door you have quietly locked.

From the inside it rarely feels like avoidance. It feels sensible, even responsible, because who would go to all that trouble without knowing. The…

Five minutesLiving with uncertaintyCBTQur’an 31:34

A no is usually information about fit rather than a report on your worth. Some of them have to happen before you can tell which places are right for you.

This is a real reframe rather than a comforting one, because a rejection does carry usable information: about what they were after, about what you…

Five minutesLiving with uncertaintyCBTQur’an 2:216

When something feels unbearable to risk, follow it downwards. If that did happen, what would it mean, and what would happen after that?

Keep asking gently, and stop when you reach something that is a statement about the person rather than about the situation, such as it would prove I…

Twenty minutesLiving with uncertaintyCBTQur’an 18:78

An exam is a task with requirements. It is not a ruling on whether you are capable, however much it feels like one while you are sitting inside it.

Saying that once changes very little. The person this comes from took a long time to arrive at it, and that is worth knowing so you do not expect it…

LongerLiving with uncertaintyCBTQur’an 57:23

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