Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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

28 practices
Coping, mostly remove filterDBT skills remove filterClear all
Area
Low mood and hard feelings 16Yourself and your limits 12
How long you have
A minute 14Five minutes 11Twenty minutes 2Longer 1
Who it is written for
Me 26A practitioner 14Someone I care about 14
Where you are right now · Coping, mostly
Coping, mostly 28Struggling right now 13Getting ready for something 2
On your own, or with someone
On my own 20Involves someone else 8
Theme
When you use something to cope 11Tolerate distress 4Notice the pattern and flex 3Your worth is not conditional 3Hold a boundary 2Validate yourself and others 2Ask and say no well 2Act on your values 1
Approach · DBT skills
ADHD skills 404Medical and treatment 321Core 314Body based 172CBT 146Gottman 108Mindfulness 102Emotionally focused 86DBT skills 28Trauma informed 21Grief 13Narrative 7Parts work 3
When
Any ordinary day 17Under stress 5Coming and going 4After a row 2

Stop fighting what already is. Accepting a hard reality, without approving of it, ends the extra layer of pain.

Saying it is so is not the same as saying it is fine. Dropping the war with what already happened frees you to respond.

Five minutesTolerate distressDBT skillsQur’an 64:11

A calming skill handed over at the wrong moment reads as your anger is not welcome here. For someone taught as a child that their anger was unacceptable, that is the old prohibition arriving again in kinder clothes.

Let the anger be seen first. Say that it makes sense, that there is a reason for it, and only then offer anything that settles the body. The order…

Five minutesTolerate distressDBT skillsQur’an 2:45

Accepting reality as it is means dropping the fight with what has already happened. It does not mean staying somewhere that is still harming you.

The two get confused often, usually by people who were told to be patient by whoever benefited from their patience. A rough test: acceptance is for…

Five minutesTolerate distressDBT skillsQur’an 39:10

Before you fix or argue, validate: that makes sense, I can see why you feel that. It cools the heat.

People calm down when they feel understood, not corrected. Understanding first, solutions later.

A minuteValidate yourself and othersDBT skillsQur’an 41:34

Validate your own feeling first: of course this stung. You do not need permission to feel it.

Do not add self-blame on top of a hard feeling. Let it be real, then decide what to do.

A minuteValidate yourself and othersDBT skillsQur’an 20:25

You were shaped with care. On a day you feel worthless, that is a feeling, not a fact.

Feeling worthless is weather, not the ground. The ground is that you were made well.

A minuteYour worth is not conditionalDBT skillsQur’an 95:4

Stop measuring your inside against other people's outside. Run your own race.

Comparison is a game rigged to make you lose. Turn your eyes back to your own path.

A minuteYour worth is not conditionalDBT skillsQur’an 4:32

Your worth is not your output. A bad day at work does not lower your value as a person.

You are not a scoreboard. Performance rises and falls; your worth is not pinned to it.

Five minutesYour worth is not conditionalDBT skillsQur’an 17:70

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