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

3 practices

Act on your values Me Clear all

How long you have

A minute 1 Five minutes 2

Theme · Act on your values

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 Bringing the future closer 58 Your sense of time 58 Feelings and focus 58 The fear underneath anger 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 Making it stick 30 Shame and stigma 30 Being seen and judged 30 Structure and routine 28 Tolerate distress 26 Remembering to do it 26 Treatment and medication 25 What worry does 25 Knowing your partner 25 Answering bids 24 Breaking the worry loop 23 What you are actually defending 23 Feeling from the inside 23 Emotions as signals 22 When you use something to cope 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 Listening and understanding 13 Righteous anger and perfectionism 13 Rituals of connection 13 Posture and how you carry yourself 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 Living with uncertainty 5 When anger turns to harm 5 When you go numb 5 Rest and pacing 5 Safety and grounding 4 Meaning after harm 4 Letting it out safely 4 Name what you feel 3 Notice the pattern and flex 3 Let the wave come 3 Working with anger 3 Your worth is not conditional 3 Act on your values 3 Calm the body 3 Panic and the body 3 Patience and trust 2 Work with your brain 2 Help someone grieving 2 Listen to the body 2 Ask and say no well 2 Get it out of your head 2 Find meaning 2 Face it gently 2 Ride the urge 2 Validate yourself and others 2 Care for yourself in loss 2 Reading, numbers and learning differences 2 Keep the bond 2 Hold a boundary 2 Your window of tolerance 2

Approach

Core 2 DBT skills 1

When

Any ordinary day 2 Under stress 1

When a feeling pushes you to hide or lash out and it does not fit the facts, gently do the opposite.

Fear says withdraw; step forward. Anger says strike; soften. When the urge misfits reality, act against it.

A minuteAct on your valuesDBT skillsQur’an 23:96

Ask what kind of person you want to be here, then take one small step that way, even while afraid.

Feelings are loud; values are quieter and truer. Let the step you take answer to the values, not the fear.

Five minutesAct on your valuesCoreQur’an 91:9

When you feel low and stuck, do the next small worthy thing anyway. Action moves mood, not the reverse.

Do not wait to feel like it. One small good act, then another, is how the heaviness starts to lift.

Five minutesAct on your valuesCoreQur’an 16:97

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