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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.

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24 practices

When you use something to cope A practitioner Clear all

How long you have

A minute 3 Five minutes 12 Twenty minutes 5 Longer 4

Who it is written for · A practitioner

A practitioner 24 Me 22 Someone I care about 17

Where you are right now

Coping, mostly 11 Struggling right now 9 Getting ready for something 4

On your own, or with someone

On my own 19 Involves someone else 5

Theme · When you use something to cope

Medication and how it works 175Your nervous system 119Systems for daily life 111What anger actually is 97 Getting assessed and diagnosed 93 The moment before you snap 80 Moving your body 71 Grounding and settling 71 Get started 70 Choosing your response 69 Equanimity and perspective 68 What ADHD actually is 65 Cool the body first 65 Touch and bodywork 65 Treatment and medication 65 Your sense of time 64 Feelings and focus 64 Exercise, food and other supports 61 The fear underneath anger 61 Screens and attention 60 Food, caffeine and fuel 58 When everything feels flat 54 Bringing the future closer 53 Practising under provocation 46 The cost of avoiding 43 Growing empathy 35 Breathing 35 Shame and stigma 35 Reading, numbers and learning differences 34 Structure and routine 34 What worry does 34 Making it stick 33 Treatment and medication 31 Emotions as signals 30 Being seen and judged 28 Feeling from the inside 25 Tolerate distress 24 When you use something to cope 24 Breaking the worry loop 24 Facing it a step at a time 24 What you are actually defending 22 Remembering to do it 22 Shame 19 Obsessions and compulsions 18 Righteous anger and perfectionism 17 When anger turns to harm 15 Posture and how you carry yourself 13 Self-compassion 11 Anger, alcohol and the body 8 Question the thought 8 Use your strengths 8 When you go numb 7 Panic and the body 5 Rest and pacing 5 Living with uncertainty 5 Letting it out safely 4

Approach

DBT skills 18 Medical and treatment 6

When

Any ordinary day 19 In a change 2 Under stress 2 Coming and going 1

Set small rewards for staying off it and let them grow the longer you go, so the next one is always near and a slip costs something you can feel.

A vague future benefit competes badly with something available right now. A jar you add to daily, a treat at day three and a bigger one at day ten, a…

LongerWhen you use something to copeMedical and treatmentQur’an 79:40

If cutting down has failed over and over, that is information rather than a verdict on you. For some people the workable goal turns out to be none rather than less.

Starting young makes this more likely, and the earlier the heavy use began the harder the road back to casual use tends to be. Nobody enjoys hearing…

LongerWhen you use something to copeDBT skillsQur’an 5:90

If the language of a recovery group puts you off, that is a reason to look for a different group, not a reason to decide that help is not for you.

Programmes vary a lot in how they talk. Some lean on surrender to a higher power, others are built around self-management and practical tools, and…

LongerWhen you use something to copeDBT skillsQur’an 29:69

The useful part is not the chart on the wall. It is that the person could think of things to do instead, and that took months of quiet work to arrive at.

Someone else's list of alternatives will not hold, because they thought of theirs and you did not. Build yours slowly, adding what has genuinely…

LongerWhen you use something to copeDBT skillsQur’an 29:69

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