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

5 practices
Rebuilding trust remove filterA minute remove filterMe remove filterClear all
Area
Your marriage 4After harm 1
How long you have · A minute
A minute 5Five minutes 9Twenty minutes 3
Who it is written for · Me
Me 5My husband or wife 4
On your own, or with someone
Involves someone else 3On my own 2
Theme · Rebuilding trust
Staying regulated in conflict 46The moment before you snap 39Choosing your response 36Cool the body first 33What anger actually is 25Grounding and settling 24Your nervous system 24Medication and how it works 23Answering bids 22Bringing the future closer 22Systems for daily life 22The fear underneath anger 21Get started 20Equanimity and perspective 17Fondness and admiration 15Your sense of time 15Practising under provocation 14Treatment and medication 14Knowing your partner 14Affection and touch 14Repair after rupture 13Making it stick 13Growing empathy 13Feelings and focus 12Touch and bodywork 12Structure and routine 12Food, caffeine and fuel 11Breathing 9Gratitude 9Being seen and judged 8Listening and understanding 8When everything feels flat 8Exercise, food and other supports 8What ADHD actually is 7Remembering to do it 7Tolerate distress 7Getting assessed and diagnosed 7Moving your body 7Treatment and medication 6What worry does 6What you are actually defending 6Shared spiritual life 6Rituals of connection 6Screens and attention 5Rebuilding trust 5Shame and stigma 5Posture and how you carry yourself 5Feeling from the inside 4Question the thought 4Self-compassion 4Safety and grounding 3Name what you feel 3Emotions as signals 3Patience and trust 2Obsessions and compulsions 2Shame 2Righteous anger and perfectionism 2Ride the urge 2Validate yourself and others 2Notice the pattern and flex 2Meaning after harm 2Working with anger 2Breaking the worry loop 2Your worth is not conditional 2Let the wave come 2Hold a boundary 2Facing it a step at a time 2When you use something to cope 2Calm the body 2The cost of avoiding 2Care for yourself in loss 1Help someone grieving 1When you go numb 1Get it out of your head 1Act on your values 1Panic and the body 1Ask and say no well 1Listen to the body 1Your window of tolerance 1Face it gently 1Letting it out safely 1Rest and pacing 1Anger, alcohol and the body 1Keep the bond 1
Approach
Gottman 4Trauma informed 1
When
After a row 2Any ordinary day 2Under stress 1

Offer genuine remorse, not a rushed sorry. Sincere turning back is where the return begins.

Remorse that is felt and shown, not performed to end the discomfort, is the seed of rebuilt trust.

A minuteRebuilding trustGottmanQur’an 66:8

Do not rush to analyze why it happened. That comes much later, and never as a way to shift blame.

Digging into causes too early invites excuses and self-blame. First transparency and remorse, then, in time, understanding.

A minuteRebuilding trustGottmanQur’an 17:36

Deliberately hold your partner's good qualities in mind, and let cherishing crowd out resentful thoughts.

After trust is rebuilding, nurture cherishing: recall and dwell on what you value in them, on purpose.

A minuteRebuilding trustGottmanQur’an 25:74

Rebuild the small rituals of connection that eroded: predictable, reliable moments you can both count on.

Betrayal usually follows the quiet loss of daily connection. Restore steady rituals you can rely on to reconnect.

A minuteRebuilding trustGottmanQur’an 70:23

Wanting comfort when you are hurting is a built-in human need, not a weakness to be ashamed of. Let yourself ask.

The urge to seek closeness and reassurance in distress is wired into us from childhood. Honouring that need, rather than judging it, is part of how…

A minuteRebuild trustTrauma informedQur’an 27:62

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