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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

113 practices
Your nervous system remove filterMe remove filterClear all
How long you have
A minute 24Five minutes 67Twenty minutes 14Longer 8
Who it is written for · Me
A practitioner 119Me 113Someone I care about 94My husband or wife 4
Where you are right now
Coping, mostly 54Struggling right now 47Getting ready for something 12
On your own, or with someone
On my own 105Involves someone else 7Both of us together 1
Theme · Your nervous system
Medication and how it works 155Your nervous system 113Systems for daily life 103What anger actually is 89The moment before you snap 88Choosing your response 81Get started 73Grounding and settling 67Equanimity and perspective 66Moving your body 63Cool the body first 61Staying regulated in conflict 60Food, caffeine and fuel 59The fear underneath anger 58Bringing the future closer 58Your sense of time 58Feelings and focus 58Touch and bodywork 56Getting assessed and diagnosed 50What ADHD actually is 48Practising under provocation 46Exercise, food and other supports 46When everything feels flat 44Treatment and medication 42Screens and attention 40Growing empathy 34Breathing 34Shame and stigma 30Being seen and judged 30Making it stick 30Structure and routine 28Tolerate distress 26Remembering to do it 26Knowing your partner 25Treatment and medication 25What worry does 25Answering bids 24What you are actually defending 23Breaking the worry loop 23Feeling from the inside 23Emotions as signals 22When you use something to cope 22Repair after rupture 19Facing it a step at a time 18Shared spiritual life 17Rebuilding trust 17Fondness and admiration 15Affection and touch 15Obsessions and compulsions 14Shame 13Posture and how you carry yourself 13Listening and understanding 13Rituals of connection 13Righteous anger and perfectionism 13Self-compassion 12Question the thought 11Use your strengths 10Gratitude 9Anger, alcohol and the body 8The cost of avoiding 7Rest and pacing 5When anger turns to harm 5Living with uncertainty 5When you go numb 5Letting it out safely 4Safety and grounding 4Meaning after harm 4Panic and the body 3Working with anger 3Your worth is not conditional 3Notice the pattern and flex 3Name what you feel 3Let the wave come 3Act on your values 3Calm the body 3Keep the bond 2Hold a boundary 2Help someone grieving 2Work with your brain 2Get it out of your head 2Validate yourself and others 2Find meaning 2Face it gently 2Your window of tolerance 2Care for yourself in loss 2Ride the urge 2Patience and trust 2Listen to the body 2Ask and say no well 2Reading, numbers and learning differences 2
Approach
Body based 101Medical and treatment 12
When
Any ordinary day 85Under stress 19In a change 5After a row 2Coming and going 1When apart 1

If you are the person who steadies every room, ask yourself when a room last steadied you.

Some people are very good at this because they were handed the job at six years old, in a house where somebody had to keep everyone level. It becomes…

Twenty minutesYour nervous systemBody basedQur’an 28:73

Real rest, closeness and unhurried prayer all ask for the same thing: being still while feeling safe. That is harder than it sounds if stillness has ever been dangerous.

It is why some people cope beautifully in a crisis and find a quiet evening unbearable, and why intimacy and slow worship are often the last things…

Twenty minutesYour nervous systemBody basedQur’an 78:10

If you cannot feel your own state yet, a device that shows it on a screen can stand in until you can.

Ear clips and phone apps that display your heart rhythm turn something invisible into a light changing colour, and for people who have spent years…

Twenty minutesYour nervous systemBody basedQur’an 2:260

If a practice feels like homework you are failing at, turn it into a game. Some feedback tools do this for you, bringing colour and birdsong to a grey screen as your heart rhythm settles.

Trying hard to relax is a trap. The effort keeps you keyed up, and then you have one more thing to be bad at. Play sidesteps that entirely. It is the…

Twenty minutesYour nervous systemBody basedQur’an 16:78

You do not need other people to reach a settled state. Breath, a slow walk somewhere green, a cat asleep on your lap: all of them get you there.

The name social engagement system makes it sound as though company is the only door, which is bleak if you are isolated, and worse if people are the…

Twenty minutesYour nervous systemBody basedQur’an 2:22

There is a listening programme that filters music into the range of the human voice, given in short sittings that add up to a few hours, to make speech easier for the body to take in.

It is delivered by a trained provider rather than downloaded and run at home, usually in small doses with a pause if things stir up. If you have…

LongerYour nervous systemBody basedQur’an 67:23

This is given in small doses with pauses built in, and the pace is meant to bend around you. Ask for less if you need less.

There are shorter and longer versions, and versions without a human voice for people who find singing in a particular language hard to hear. A…

LongerYour nervous systemBody basedQur’an 2:286

If your usual trouble is going blank, feeling unreal or watching yourself from a distance, this is the kind of work that tends to reach that.

When you are numb, techniques that ask you to notice what you feel in your body have very little to work with, because the noticing is the part that…

LongerYour nervous systemBody basedQur’an 2:248

Neurofeedback reads your brain's electrical activity through sensors on your scalp and turns it into a game. Nothing goes into your head.

You might watch a plane that flies smoothly when your brain produces the pattern being encouraged and wobbles when it does not. Nobody tells you how…

LongerYour nervous systemMedical and treatmentQur’an 91:7

The screen tells you nothing and asks you nothing. The plane simply flies better or worse, and the adjusting happens on its own.

That suits people who cannot easily put what they feel into words, which includes a great many children and a great many adults after trauma. There…

LongerYour nervous systemMedical and treatmentQur’an 16:78

Some people end up fully flipped, awake until three in the morning and unable to surface until evening. That is genuinely hard to reset, and not for want of trying.

Ordinary sleep advice is not built for this. What tends to be needed is help with timing: light at the right hour, a plan to move the whole cycle in…

LongerYour nervous systemBody basedQur’an 30:23

Trauma sleeplessness usually has two layers: night itself carries meaning, and the body's clock has moved. Both need attention.

If bad things happened at night, lying in the dark listening to every sound is not a bad habit, it is vigilance doing its job. Sleep advice alone…

LongerYour nervous systemBody basedQur’an 39:42

When someone finally reaches somewhere safe, do not be surprised if they fall apart rather than bloom. Stay close through that part.

People who have lived on high alert often start grieving once the danger stops, and it can look like going backwards: more tears, more fear about the…

LongerYour nervous systemBody basedQur’an 106:4

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