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

8 practices

Anger, alcohol and the body Me Clear all

How long you have

A minute 1 Five minutes 2 Twenty minutes 3 Longer 2

Who it is written for · Me

A practitioner 8 Me 8 Someone I care about 8

Where you are right now

Coping, mostly 6 Getting ready for something 1 Struggling right now 1

Theme · Anger, alcohol and the body

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 6 After a row 1 Under stress 1

You are right that the first drink takes the edge off. That is exactly what makes it hard, and pretending otherwise would only be untrue.

The calm is real at a small amount and it turns on you as the amount climbs, which is why the argument at eleven at night bears no resemblance to the…

A minuteAnger, alcohol and the bodyMedical and treatmentQur’an 2:219

Alcohol does not add anger. It takes off the brake. Stimulants do the opposite job and press harder on the accelerator, and having both in you at once is the worst arrangement of the two.

What drink takes first is the part that holds you back, which is why nothing feels different from the inside. You are not angrier, there is simply…

Five minutesAnger, alcohol and the bodyMedical and treatmentQur’an 4:43

The strongest pull is not the anger by itself. It is anger plus being right, the lift in the body and the certainty of the moral high ground arriving together.

That pairing is genuinely hard to put down, because giving it up means giving up more than a mood. It means not being the wronged one for a while.…

Five minutesAnger, alcohol and the bodyMedical and treatmentQur’an 12:53

Anger sends people back to the thing they had stopped, and the thing they had stopped makes the anger worse. Any plan that treats these as two separate projects tends to come apart.

Write anger into the relapse plan by name, alongside the parties, the old friends and the difficult anniversary. Then when you look at the anger, ask…

Twenty minutesAnger, alcohol and the bodyMedical and treatmentQur’an 2:168

Hormones are part of this for everyone, not only for men and not only in adolescence. If your flares seem to arrive with a rhythm, that rhythm is worth writing down.

Episodes that look random from close up often turn out to have a shape once there is a record of them: a point in a monthly cycle, a change of…

Twenty minutesAnger, alcohol and the bodyMedical and treatmentQur’an 32:9

Anger has a chemistry of its own. There is nothing to pour down the sink and nobody to stop selling it to you, which is why letting it go feels like losing something rather than putting something down.

The lift is real. Heat, clarity, energy, a body that suddenly knows exactly what to do. Take that away and leave a gap where it was, and within a…

Twenty minutesAnger, alcohol and the bodyMedical and treatmentQur’an 13:28

If drinking is anywhere in the picture, stopping will probably do more for your anger than any technique you could learn. That is not the interesting answer, it is just the one that moves the most.

Skills work at the edges of a hard moment. Alcohol removes the very part of you those skills run on, so you can practise beautifully on a Tuesday…

LongerAnger, alcohol and the bodyMedical and treatmentQur’an 5:91

Sleep, food, illness and the run of stress you have been carrying set the height of your fuse before anything has even happened. Sort those out and you are simply a calmer person that week, with no insight required.

This is the cheapest work available and it is nearly always skipped, because it feels too obvious to count. Notice when your worst moments land: late…

LongerAnger, alcohol and the bodyMedical and treatmentQur’an 78:9

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