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

25 practices

What worry does Me Clear all

How long you have

A minute 6 Five minutes 15 Twenty minutes 3 Longer 1

Who it is written for · Me

A practitioner 34 Someone I care about 32 Me 25

Where you are right now

Coping, mostly 15 Struggling right now 10

On your own, or with someone

On my own 21 Involves someone else 4

Theme · What worry does

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 Exercise, food and other supports 46 Practising under provocation 46 When everything feels flat 44 Treatment and medication 42 Screens and attention 40 Growing empathy 34 Breathing 34 Being seen and judged 30 Shame and stigma 30 Making it stick 30 Structure and routine 28 Remembering to do it 26 Tolerate distress 26 Knowing your partner 25 Treatment and medication 25 What worry does 25 Answering bids 24 Breaking the worry loop 23 What you are actually defending 23 Feeling from the inside 23 When you use something to cope 22 Emotions as signals 22 Repair after rupture 19 Facing it a step at a time 18 Shared spiritual life 17 Rebuilding trust 17 Fondness and admiration 15 Affection and touch 15 Obsessions and compulsions 14 Shame 13 Posture and how you carry yourself 13 Listening and understanding 13 Righteous anger and perfectionism 13 Rituals of connection 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 Rest and pacing 5 Living with uncertainty 5 When you go numb 5 When anger turns to harm 5 Meaning after harm 4 Letting it out safely 4 Safety and grounding 4 Panic and the body 3 Name what you feel 3 Calm the body 3 Notice the pattern and flex 3 Let the wave come 3 Your worth is not conditional 3 Act on your values 3 Working with anger 3 Get it out of your head 2 Ride the urge 2 Patience and trust 2 Validate yourself and others 2 Your window of tolerance 2 Work with your brain 2 Find meaning 2 Face it gently 2 Listen to the body 2 Reading, numbers and learning differences 2 Care for yourself in loss 2 Keep the bond 2 Hold a boundary 2 Ask and say no well 2 Help someone grieving 2

When

Any ordinary day 17 Under stress 7 When apart 1

The pull you feel towards the screen was built on purpose by people paid to make it strong. That is not an excuse, but it does take some of the shame out of losing an hour to it.

Self blame usually ends in another late night rather than in any change. The steadier position is that the pull is real and engineered, and what you…

Five minutesWhat worry doesCBTQur’an 17:11

Once the surge is up it takes something like a quarter of an hour to drop, and nothing sensible said inside that window will land. Give it the time first.

This is the point where a parent, a partner or a friend reaches for reasons, and the reasons make it worse. Keep your words few, stay nearby, offer…

Twenty minutesWhat worry doesCBTQur’an 13:28

The mind that runs ahead into everything that could go wrong is the same mind that plans well, sees round corners and has things ready in time. One trait, pointed in two directions.

If you have been told all your life that you overthink, it is worth saying plainly that this trait has served you. The aim is not to flatten it. It…

Twenty minutesWhat worry doesCBTQur’an 6:59

Pulling away from people sits upstream of a good deal: low mood, social fear, and the slow shrinking of where someone is willing to go. Whatever the eventual label, getting a person back into contact is rarely wasted work.

You do not need the diagnosis settled before you start. One regular arrangement with one person, at a fixed time, somewhere easy to reach, does work…

Twenty minutesWhat worry doesCBTQur’an 2:186

If attention and planning are already hard work for you, then the very tools for handling anxiety are the things you find difficult. That is not a failure to try. It means the plan needs more scaffolding and more repetition.

Expect to need things that sit outside your head: written steps, alarms, someone who checks in, a shorter ladder with smaller rungs. Go slower than a…

LongerWhat worry doesCBTQur’an 65:7

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