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

5 practices

Question the thought Me Coping, mostly Clear all

How long you have

A minute 3 Five minutes 1 Longer 1

Who it is written for · Me

Me 5 A practitioner 2 Someone I care about 1

Where you are right now · Coping, mostly

Struggling right now 6 Coping, mostly 5

Theme · Question the thought

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

Approach

Core 3 CBT 2

When

Any ordinary day 3 Under stress 2

Take the thought that is upsetting you and ask: what is another way to read this?

The event is fixed; the meaning is not. A second reading often fits the facts and hurts less.

A minuteQuestion the thoughtCoreQur’an 2:216

Notice when you have jumped to the worst story, and hold it as a guess, not a fact.

They meant to hurt me, this always happens. Label these as theories, then look for evidence.

A minuteQuestion the thoughtCoreQur’an 49:12

At the end of a stretch of thinking like this, ask yourself plainly what you believe about yourself now, and how that differs from an hour ago.

Shifts that go unnamed tend to have evaporated by the evening. Saying the new version aloud, or writing a single sentence of it, turns it into…

A minuteQuestion the thoughtCBTQur’an 13:11

Name one hard thing today and ask what it might be growing in you: patience, humility, nearness to God.

Not denying the difficulty. Finding the meaning inside it that makes it bearable.

Five minutesQuestion the thoughtCoreQur’an 94:5

A belief you have carried since childhood will not fall over because you asked it a good question this afternoon. You are planting something, not winning an argument.

The temptation, once a thought starts to look flimsy, is to press harder, and pressing usually makes the belief dig in. Leave the question where it…

LongerQuestion the thoughtCBTQur’an 20:114

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