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

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

You can say what an SSRI does in one sentence. It blocks the doorway that carries serotonin back out of the gap between two nerve cells, so more of it stays there for longer and is likelier to be picked up.

Worth being able to say plainly, because most people are carrying something vaguer and more frightening than that. It also sets a fair expectation.…

A minuteWhen everything feels flatMedical and treatmentQur’an 8:24

The blockade is partial. Serotonin is not trapped in there forever: enzymes still break it down and the transporters that are not blocked carry on working.

That matters for accuracy and it matters for reassurance, because people do picture something flooding and stuck. It also explains why serotonin…

A minuteWhen everything feels flatMedical and treatmentQur’an 94:1

Serotonin syndrome comes from stacking, and the second agent is usually something nobody thought to mention: a migraine tablet, a cough medicine, a herbal remedy for low mood.

Triptans, tramadol, dextromethorphan, linezolid and St John's wort all count, as do other antidepressants. Someone who mentions in passing that they…

A minuteWhen everything feels flatMedical and treatmentQur’an 12:87

When someone says they react badly to normal doses of almost everything, take it as information about their body rather than as a personality trait.

Bodies differ in how fast they break a medicine down. Give two people the same dose and one of them may be holding far more of it for far longer,…

A minuteWhen everything feels flatMedical and treatmentQur’an 65:7

Whether a medicine works can turn on something as ordinary as taking it with food or moving it to bedtime.

Vilazodone is the clear case. On an empty stomach a good deal less of it is absorbed, and the nausea it can cause is easier to sit with overnight…

A minuteWhen everything feels flatMedical and treatmentQur’an 16:69

If a medicine leaves you wired, restless or with a pulse that will not settle, report it rather than tolerating it quietly.

The antidepressants that act on noradrenaline as well as serotonin can raise blood pressure and put nerves on edge, and with some of them that grows…

A minuteWhen everything feels flatMedical and treatmentQur’an 13:28

The same medicine can be dangerous given one way and safe given another. Slow release is not a marketing word.

Bupropion was pulled from the market over seizures and came back once a slow release form existed, because what drove the risk was the sharp peak…

A minuteWhen everything feels flatMedical and treatmentQur’an 12:110

The chemistry story runs backwards from how it is usually told. Nobody found a low chemical and then built a drug. They noticed what certain drugs did to mood and reasoned back to what must have been missing.

Reserpine emptied out the monoamines and people became depressed. Iproniazid and imipramine raised them and mood lifted. Out of that came the account…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Depression is not one thing with one address. Fatigue, blank concentration, lost libido and the loss of pleasure do not all come from the same place, so it helps to name which one you most want moved.

This is why two people with the same diagnosis get offered different tablets. A flat, pleasureless presentation points one way, a fatigued and achey…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

Nearly all of them do the one thing: keep a monoamine hanging about in the synapse for longer. So when you hear that some other tablet is stronger, be a little sceptical.

Head to head, the differences in how much they lift mood are modest. Where they really differ is in everything else they do to you, and in how well…

Five minutesWhen everything feels flatMedical and treatmentQur’an 15:88

SSRIs became the default for four reasons, and being more effective is not among them. They are easier to tolerate, taken once a day, far safer in overdose, and cheap as generics.

Tricyclics match them for lifting mood and are dangerous in overdose because of what they do to the heart. MAOIs carry food and drug interactions…

Five minutesWhen everything feels flatMedical and treatmentQur’an 13:28

The standing side-effect list is sexual difficulty, less appetite, an unsettled stomach, disturbed sleep and headache. Sexual side effects are common, and almost nobody raises them unprompted.

So ask directly, and ask about sleep while you are there. People do not usually announce these things. They quietly stop taking the tablet and say…

Five minutesWhen everything feels flatMedical and treatmentQur’an 6:125

Never come off an antidepressant on your own. The taper belongs to the prescriber, and for some drugs it needs to be slower and longer than people expect.

The moment to raise this is before anybody acts, not afterwards. If a client is feeling better and starting to think about stopping, that thought is…

Five minutesWhen everything feels flatMedical and treatmentQur’an 9:118

A genetic test can tell you how quickly your body clears a medicine. It cannot tell you whether that medicine will lift your mood, and it helps to keep those two questions apart.

Where these panels earn their place is in dosing and tolerability. Someone who breaks a drug down slowly may need less of it, and someone who clears…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Some antidepressants take weeks to build up and weeks to clear, so both the improvement and the aftermath run on a slower clock than you would expect.

Fluoxetine is the usual example. It and the substance it turns into stay around a long time, which means a fair trial is counted in weeks and…

Five minutesWhen everything feels flatMedical and treatmentQur’an 2:214

No option comes without a cost. The useful question is not which medicine has side effects, it is which side effects you could live with.

One drug may unsettle your stomach for a fortnight and leave your sex life alone. Another may be kind to the stomach and flatten desire for as long…

Five minutesWhen everything feels flatMedical and treatmentQur’an 94:5

Raising a dose does not simply raise the benefit. It raises everything the drug does, including the parts nobody was asking for.

As the amount climbs, a medicine begins touching things it barely touched before, which is why new side effects can appear at a higher dose of…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:36

A newer version of a familiar medicine is usually a tidier version rather than a leap, and tidier is still worth something.

Desvenlafaxine is venlafaxine after the liver has done its work, given directly. The point of that is fewer differences between people who process…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:11

Most antidepressants share a family resemblance. Bupropion does not, so much of what you have read about the others simply does not apply to it.

It works on the systems carrying drive and alertness rather than on serotonin, which is why its effects, wanted and unwanted, sit at an angle to the…

Five minutesWhen everything feels flatMedical and treatmentQur’an 16:69

When the same medicine keeps turning up for unrelated problems, that usually means one action touches all of them. It does not mean somebody has found a cure for everything.

Bupropion appears in depression, in stopping smoking, in a weight loss combination and sometimes in attention problems, because the system it works…

Five minutesWhen everything feels flatMedical and treatmentQur’an 41:49

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