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

22 practices

Emotions as signals Me Clear all

How long you have

A minute 3 Five minutes 14 Twenty minutes 5

Who it is written for · Me

My husband or wife 30 A practitioner 30 Me 22 Someone I care about 8

Where you are right now

Coping, mostly 14 Struggling right now 8

On your own, or with someone

On my own 12 Both of us together 7 Involves someone else 3

Theme · Emotions as signals

Medication and how it works 155Your nervous system 113Systems for daily life 103What anger actually is 89 The moment before you snap 88 Choosing your response 81 Get started 73 Grounding and settling 67 Equanimity and perspective 66 Moving your body 63 Cool the body first 61 Staying regulated in conflict 60 Food, caffeine and fuel 59 Feelings and focus 58 The fear underneath anger 58 Bringing the future closer 58 Your sense of time 58 Touch and bodywork 56 Getting assessed and diagnosed 50 What ADHD actually is 48 Practising under provocation 46 Exercise, food and other supports 46 When everything feels flat 44 Treatment and medication 42 Screens and attention 40 Growing empathy 34 Breathing 34 Being seen and judged 30 Making it stick 30 Shame and stigma 30 Structure and routine 28 Remembering to do it 26 Tolerate distress 26 What worry does 25 Knowing your partner 25 Treatment and medication 25 Answering bids 24 What you are actually defending 23 Feeling from the inside 23 Breaking the worry loop 23 Emotions as signals 22 When you use something to cope 22 Repair after rupture 19 Facing it a step at a time 18 Rebuilding trust 17 Shared spiritual life 17 Affection and touch 15 Fondness and admiration 15 Obsessions and compulsions 14 Rituals of connection 13 Listening and understanding 13 Posture and how you carry yourself 13 Righteous anger and perfectionism 13 Shame 13 Self-compassion 12 Question the thought 11 Use your strengths 10 Gratitude 9 Anger, alcohol and the body 8 The cost of avoiding 7 When anger turns to harm 5 Rest and pacing 5 Living with uncertainty 5 When you go numb 5 Safety and grounding 4 Meaning after harm 4 Letting it out safely 4 Let the wave come 3 Notice the pattern and flex 3 Working with anger 3 Calm the body 3 Your worth is not conditional 3 Act on your values 3 Name what you feel 3 Panic and the body 3 Help someone grieving 2 Keep the bond 2 Reading, numbers and learning differences 2 Listen to the body 2 Patience and trust 2 Ride the urge 2 Get it out of your head 2 Validate yourself and others 2 Your window of tolerance 2 Work with your brain 2 Find meaning 2 Face it gently 2 Care for yourself in loss 2 Ask and say no well 2 Hold a boundary 2

When

Any ordinary day 8 After a row 7 Under stress 4 When apart 3

Take one episode from this week and give it five lines: what set it off, how you read it, what happened in your body, what you took it to mean, and what you wanted to do.

Doing this with an actual event, rather than in general, is what makes it useful. Keep the lines short and resist tidying them into something more…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 3:29

You cannot taste food you are eating fast. Feeling works the same way, so slow the pace until there is something to actually notice.

In practice that means one sentence at a time, with a pause after it, and questions like what happened in you just then. Both of you will want to…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 13:28

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