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

Being seen and judged A practitioner Getting ready for something Clear all

How long you have

Five minutes 2 Twenty minutes 1

Who it is written for · A practitioner

Me 3 A practitioner 3

Where you are right now · Getting ready for something

Coping, mostly 17 Struggling right now 8 Getting ready for something 3

On your own, or with someone

On my own 2 Involves someone else 1

Theme · Being seen and judged

Medication and how it works 47 Food, caffeine and fuel 20 Systems for daily life 19 The moment before you snap 17 Choosing your response 17 Practising under provocation 16 Cool the body first 16 Treatment and medication 14 What ADHD actually is 14 Exercise, food and other supports 14 Reading, numbers and learning differences 13 Getting assessed and diagnosed 12 Your nervous system 12 Facing it a step at a time 12 Your sense of time 11 Moving your body 10 Bringing the future closer 10 What anger actually is 9 Grounding and settling 9 Feelings and focus 8 Making it stick 8 Remembering to do it 6 Equanimity and perspective 6 Breathing 6 The cost of avoiding 5 The fear underneath anger 5 Touch and bodywork 5 Tolerate distress 4 When you use something to cope 4 When everything feels flat 4 Structure and routine 3 Being seen and judged 3 Posture and how you carry yourself 3 Treatment and medication 3 Shame and stigma 3 Feeling from the inside 3 Get started 2 Screens and attention 2 Panic and the body 1 Growing empathy 1 Self-compassion 1 Living with uncertainty 1 What you are actually defending 1 Breaking the worry loop 1 Anger, alcohol and the body 1 Shame 1 Use your strengths 1 Rest and pacing 1

Approach

CBT 2 Narrative 1

Give the ladder a name that sounds like yours. Challenges you set yourself land completely differently from tasks you have been handed.

Write the steps out with whoever is helping rather than receiving a finished list. The words matter more than they should: a challenge invites you to…

Five minutesBeing seen and judgedCBTQur’an 5:54

Pick something ordinary you want to be able to do on your own, book your own appointment, buy your own shopping, and aim at that. It pulls harder than the goal of feeling less anxious.

One young woman said what moved her was not the distress. It was working out how much she still leaned on her mum, and wondering who would make the…

Five minutesBeing seen and judgedNarrativeQur’an 20:26

Build the ladder from what you do now, not from what you think you should be managing. If phone calls are currently impossible, the first rung sits somewhere below a phone call.

Have an honest look first. Which apps you talk on, whether you send voice notes or only type, whether you have ordered anything out loud in the past…

Twenty minutesBeing seen and judgedCBTQur’an 20:26

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