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

9 practices

Rebuilding trust Five minutes Me Clear all

Area

Your marriage 7 After harm 2

How long you have · Five minutes

A minute 5 Five minutes 9 Twenty minutes 3

Who it is written for · Me

Me 9 My husband or wife 7

On your own, or with someone

Involves someone else 8 On my own 1

Theme · Rebuilding trust

Medication and how it works 97 Your nervous system 67 What anger actually is 50 Equanimity and perspective 42 The moment before you snap 39 Touch and bodywork 37 Choosing your response 35 Getting assessed and diagnosed 35 Grounding and settling 35 Get started 34 Systems for daily life 34 Your sense of time 32 Exercise, food and other supports 32 Food, caffeine and fuel 30 Practising under provocation 28 When everything feels flat 28 The fear underneath anger 27 What ADHD actually is 26 Bringing the future closer 25 Feelings and focus 25 Screens and attention 23 Moving your body 21 Cool the body first 20 Shame and stigma 18 Breathing 18 Treatment and medication 18 What you are actually defending 16 Feeling from the inside 16 Remembering to do it 15 Breaking the worry loop 15 What worry does 15 Emotions as signals 14 Being seen and judged 14 Growing empathy 13 Structure and routine 13 Tolerate distress 11 When you use something to cope 11 Making it stick 11 Treatment and medication 10 Facing it a step at a time 9 Rebuilding trust 9 Staying regulated in conflict 9 Obsessions and compulsions 9 Righteous anger and perfectionism 8 Knowing your partner 8 Self-compassion 7 Shame 6 Posture and how you carry yourself 6 Listening and understanding 5 Question the thought 5 Shared spiritual life 4 When you go numb 4 When anger turns to harm 3 Rituals of connection 3 Use your strengths 3 Living with uncertainty 3 Reading, numbers and learning differences 2 Act on your values 2 Work with your brain 2 Find meaning 2 Meaning after harm 2 Rest and pacing 2 Repair after rupture 2 The cost of avoiding 2 Anger, alcohol and the body 2 Face it gently 1 Letting it out safely 1 Ask and say no well 1 Panic and the body 1 Your window of tolerance 1 Notice the pattern and flex 1 Calm the body 1 Your worth is not conditional 1 Help someone grieving 1 Get it out of your head 1 Affection and touch 1 Let the wave come 1 Working with anger 1

Approach

Gottman 5 Emotionally focused 2 Trauma informed 2

When

After a row 6 Any ordinary day 1 Coming and going 1 Under stress 1

Name the specific moment your partner was not there when you needed them most, and how deeply it wounded you.

Some wounds are attachment injuries: a betrayal or abandonment at a crucial moment of need that redefines the relationship as unsafe. Healing begins…

Five minutesRebuilding trustEmotionally focusedQur’an 12:86

If you caused the injury, acknowledge your partner's pain, own your part, and stay present with them; do not defend or flee.

The one who caused the wound helps most by receiving the pain, taking responsibility, and expressing genuine regret while staying emotionally…

Five minutesRebuilding trustEmotionally focusedQur’an 3:135

The partner who broke trust answers questions with complete transparency and hides nothing going forward.

Rebuilding trust means an open life: whereabouts, contacts, the truth, offered freely rather than pried out.

Five minutesRebuilding trustGottmanQur’an 9:119

The one who caused the hurt listens to the pain non-defensively, without excuses, as long as it is needed.

Do not rush the hurt partner or defend yourself. Bear their anger and grief with patience; it is part of repair.

Five minutesRebuilding trustGottmanQur’an 42:43

A betrayal is the choice of the one who made it. Unhappiness never forced it, and it is not the hurt partner's fault.

A struggling marriage is one thing; how a person responds to it is their own choice. Do not carry blame that is not yours.

Five minutesRebuilding trustGottmanQur’an 6:164

Do not try to restore the old marriage. Build a new one, on honesty, transparency, and witnessing each other's truths.

The relationship before cannot be recovered as it was. Aim instead for a second marriage, to the same person, on firmer ground.

Five minutesRebuilding trustGottmanQur’an 30:21

Aim for real forgiveness that comes with repair, not a cheap forgiveness that papers over the wound to keep the peace.

Forgiving too fast, before atonement and change, buries the injury alive. True forgiveness follows real repair.

Five minutesRebuilding trustGottmanQur’an 24:22

Let one trustworthy person in slowly. Trust is rebuilt in small, safe steps, not all at once.

You do not owe everyone access, and you do not have to stay walled off forever. One safe person, by degrees.

Five minutesRebuild trustTrauma informedQur’an 3:159

When a past hurt overwhelms you, reach toward a safe person instead of cutting yourself off. Connection is part of healing, not a distraction from it.

Trauma pulls you to withdraw, but isolation is exactly what deepens it. Letting even one trusted person stay close, when everything in you wants to…

Five minutesRebuild trustTrauma informedQur’an 3:103

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