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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.

Narrowed down

474 practices
Me remove filterUnder stress remove filterClear all
Area
Anger 167Your body 106Focus, starting, and ADHD 60Low mood and hard feelings 49Your marriage 45Worry and anxiety 31After harm 9Grief and loss 6Yourself and your limits 1
How long you have
A minute 247Five minutes 173Twenty minutes 41Longer 13
Who it is written for · Me
Me 474A practitioner 435Someone I care about 275My husband or wife 67
Where you are right now
Struggling right now 269Coping, mostly 199Getting ready for something 6
On your own, or with someone
On my own 399Involves someone else 66Both of us together 9
Theme
The moment before you snap 32Cool the body first 30Grounding and settling 29Choosing your response 28Touch and bodywork 22Staying regulated in conflict 20Your nervous system 19What anger actually is 18The fear underneath anger 15Equanimity and perspective 15Feelings and focus 12Tolerate distress 11Breathing 10Answering bids 9Systems for daily life 9Practising under provocation 8Moving your body 8Feeling from the inside 8Medication and how it works 7What worry does 7Making it stick 6Affection and touch 6Bringing the future closer 6Shame 6Breaking the worry loop 6Knowing your partner 5Food, caffeine and fuel 5Question the thought 5Treatment and medication 5What you are actually defending 5When everything feels flat 5Shame and stigma 4Get started 4Getting assessed and diagnosed 4Posture and how you carry yourself 4Emotions as signals 4Growing empathy 4Letting it out safely 4Obsessions and compulsions 3Listening and understanding 3Let the wave come 3Working with anger 3The cost of avoiding 3Screens and attention 3Safety and grounding 3Righteous anger and perfectionism 3Being seen and judged 3Calm the body 3Facing it a step at a time 3Exercise, food and other supports 3Name what you feel 3When you use something to cope 2When anger turns to harm 2Your sense of time 2Self-compassion 2Ride the urge 2Rebuild trust 2Patience and trust 2Meaning after harm 2Act on your values 1Listen to the body 1Panic and the body 1Remembering to do it 1Repair after rupture 1Rest and pacing 1Shared spiritual life 1Structure and routine 1Care for yourself in loss 1Treatment and medication 1Validate yourself and others 1Your window of tolerance 1Anger, alcohol and the body 1What ADHD actually is 1
Approach
Body based 119Core 98Mindfulness 54CBT 43ADHD skills 42Medical and treatment 33Emotionally focused 27Gottman 21Trauma informed 14DBT skills 10Grief 10Parts work 2Narrative 1
When · Under stress
Any ordinary day 1619Under stress 474After a row 183In a change 92Coming and going 69When apart 12Something good 6

Hum a note you like for a few breaths, and try covering your ears with your palms so the sound fills your head.

The vibration carries through your throat and your inner ear, and humming lengthens the out breath for you without any counting. Choose your own note…

A minuteYour nervous systemBody basedQur’an 7:205

Breathe in, then push the air out gently against a closed throat, or against lightly pinched nostrils, for a couple of seconds.

The change of pressure in your chest is what does the work, and two or three rounds are enough to notice something. Keep it gentle. Straining is…

A minuteYour nervous systemBody basedQur’an 94:1

Cold water on your face, particularly at the hairline and around the lips, sets off a reflex that slows the heart. It is one of the few things fast enough to interrupt real panic.

A splash at the sink, a few minutes outside in cold air, or a bowl of cold water if you have one to hand. There is a quieter version for when you…

A minuteYour nervous systemBody basedQur’an 20:46

Coming up out of numbness usually feels worse before it feels better. Restlessness, irritation and a jumpy stomach are often the way up rather than a relapse.

The route out of collapse tends to run through activation instead of around it. That is why a short walk, some tidying or an errand often works…

Five minutesYour nervous systemBody basedQur’an 20:25

Reaching for another person when you are wound up is not a distraction from coping. Contact can turn the alarm down at the source.

This is why a short call, a message to someone who knows you, or sitting in the same room as family is worth doing before you get as far as the…

Five minutesYour nervous systemBody basedQur’an 13:28

Safety comes in through three doors: your body, the place you are in, and the people around you. If one is shut, try another.

This matters most when you are on your own and the person you would ring is not there. You can still change the room, open a window, go outside, put…

Five minutesYour nervous systemBody basedQur’an 2:22

If your usual trouble is a racing heart, a crowded head and never quite coming down, slow paced breathing with a feedback device is the one to try first.

Part of the appeal is that you can watch it work. Five or ten minutes of breathing at the pace the app sets, with the trace on the screen smoothing…

Five minutesYour nervous systemBody basedQur’an 106:4

A stress response is built to finish. The rush comes up, you do something with it, and then it drains away and you are back to yourself.

The trouble is that the doing something rarely happens, because you cannot run or shout in the middle of a meeting. The aim is not to stop the surge.…

Five minutesYour nervous systemBody basedQur’an 94:2

Thinking about a feeling tends to slow it down. Feeling it in your body tends to speed it up. Between those two you have a throttle.

When someone is flooded, moving to words, naming and a little distance brings it down. When someone is flat and describing their week from behind…

Five minutesYour nervous systemBody basedQur’an 73:6

The tools that slow things down mostly use your head: naming what is happening, standing back a little, putting the distress at arm's length for now.

Explaining to yourself what your body is doing. Watching a thought rather than arguing with it. Asking whether the worst reading is the only reading.…

Five minutesYour nervous systemBody basedQur’an 39:42

The tools that reach what words cannot are physical: feet on the floor, a long breath out, pushing hard against a wall, deliberately walking away from something.

Some of what happened is held below language, which is why the most articulate account of it can leave you unchanged. Movement that finishes…

Five minutesYour nervous systemBody basedQur’an 76:2

Wanting sugar, salt and something sharp at the end of a punishing week is physiology talking, not a defect in your character.

Long stretches of high stress come with real bodily consequences, and a shifted appetite is one of the visible ones. Fighting the craving head on…

Five minutesYour nervous systemMedical and treatmentQur’an 106:4

When you cannot settle yourself, borrow somebody else's steadiness. Sitting near a calm person, even without talking, is a real thing to try.

Choose by effect rather than by closeness. Some people you love leave you more wound up than you started, and some people you barely know are easy to…

Twenty minutesYour nervous systemBody basedQur’an 2:248

If you mostly run hot and jumpy, start with slow paced breathing. If you mostly go blank and far away, work that reaches you through sound and voice tends to get further.

The idea is to pick the tool that pulls against your usual tilt. Breathing practice puts the brake back on a system that has lost it. Sound and voice…

Twenty minutesYour nervous systemBody basedQur’an 23:78

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