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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

6 practices
Facing it a step at a time remove filterMe remove filterCoping, mostly remove filterClear all
How long you have
A minute 1Five minutes 2Twenty minutes 1Longer 2
Who it is written for · Me
A practitioner 9Me 6Someone I care about 6
Where you are right now · Coping, mostly
Getting ready for something 9Coping, mostly 6Struggling right now 3
On your own, or with someone
On my own 5Involves someone else 1
Theme · Facing it a step at a time
Medication and how it works 91Staying regulated in conflict 60Systems for daily life 60Your nervous system 54What anger actually is 50Get started 47Equanimity and perspective 44Choosing your response 44The moment before you snap 43Moving your body 42Bringing the future closer 41The fear underneath anger 39Your sense of time 34Feelings and focus 32Touch and bodywork 31Exercise, food and other supports 28Growing empathy 26Getting assessed and diagnosed 25Knowing your partner 25Food, caffeine and fuel 24When everything feels flat 24Grounding and settling 24Answering bids 24Treatment and medication 22Practising under provocation 22Screens and attention 20What ADHD actually is 20Repair after rupture 19What you are actually defending 19Structure and routine 19Cool the body first 19Making it stick 18Breathing 18Being seen and judged 18Shared spiritual life 17Rebuilding trust 17Treatment and medication 15Fondness and admiration 15Affection and touch 15What worry does 15Emotions as signals 14Listening and understanding 13Remembering to do it 13Rituals of connection 13Breaking the worry loop 13Righteous anger and perfectionism 12Shame and stigma 12Feeling from the inside 12Gratitude 9Tolerate distress 9When you use something to cope 9Use your strengths 8Self-compassion 8Facing it a step at a time 6Anger, alcohol and the body 6Question the thought 5Safety and grounding 4Posture and how you carry yourself 4Meaning after harm 4Let the wave come 3When anger turns to harm 3Calm the body 3Act on your values 3Name what you feel 3Notice the pattern and flex 3Working with anger 3Your worth is not conditional 3Your window of tolerance 2The cost of avoiding 2Work with your brain 2Get it out of your head 2Find meaning 2Face it gently 2Care for yourself in loss 2Validate yourself and others 2Ask and say no well 2Ride the urge 2Rest and pacing 2Patience and trust 2Obsessions and compulsions 2Listen to the body 2Keep the bond 2Hold a boundary 2Help someone grieving 2Shame 1Panic and the body 1Reading, numbers and learning differences 1When you go numb 1Living with uncertainty 1
When
Any ordinary day 4Under stress 2

It helps to have one small set of moves you use whatever the worry is wearing today. Not a fresh technique for each fear, just the same few steps, learned well enough to reach for without thinking.

Anxiety changes costume. This month it is contamination, next month it is being late, next year it is your health. If every version needs its own…

A minuteFacing it a step at a timeCBTQur’an 2:45

Say out loud, before you start, that there will be bad weeks. Then when one turns up it is a thing you expected rather than proof the whole plan was nonsense.

Setbacks get read catastrophically when nobody warned you: back to the beginning, all that for nothing. Agree in advance what happens instead. You…

Five minutesFacing it a step at a timeCBTQur’an 65:7

Solve the problem without leaving the situation. Change where you sit in the canteen, who you sit with, what you bring with you, but stay in the canteen.

Otherwise a good problem solving session quietly becomes a plan for avoiding more skilfully. The test is simple. Does this option keep me in the…

Five minutesFacing it a step at a timeCBTQur’an 94:5

When something frightens you the mind offers one option: do not go. Force out two or three more before judging any of them, daft ones included. Choosing needs something to choose between.

There is an order that works. Say what the problem actually is, in one sentence. List some options without weighing them yet. Then go through what is…

Twenty minutesFacing it a step at a timeCBTQur’an 12:87

Panic rarely comes out of nowhere. It usually lands on a body already short of sleep, running on coffee and eating at odd hours, so whatever tipped it over did not have far to push.

This is not a telling off about your habits. It is that the same argument or deadline arrives very differently at a rested body than at a wrecked…

LongerFacing it a step at a timeCBTQur’an 4:28

Stay with a step until it stops being interesting. Not until you have survived it once, but until it is ordinary, and then move up.

Moving on too early turns the ladder into a run of narrow escapes, and each escape teaches that you got out just in time. The marker worth waiting…

LongerFacing it a step at a timeCBTQur’an 94:7

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