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

Living with uncertainty Me Clear all

How long you have

Five minutes 3 Twenty minutes 1 Longer 1

Who it is written for · Me

A practitioner 5 Me 5 Someone I care about 1

Where you are right now

Struggling right now 3 Coping, mostly 1 Getting ready for something 1

On your own, or with someone

On my own 4 Involves someone else 1

Theme · Living with uncertainty

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 Breathing 34 Growing empathy 34 Shame and stigma 30 Being seen and judged 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 Affection and touch 15 Fondness and admiration 15 Obsessions and compulsions 14 Rituals of connection 13 Posture and how you carry yourself 13 Righteous anger and perfectionism 13 Listening and understanding 13 Shame 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 Rest and pacing 5 When you go numb 5 Letting it out safely 4 Safety and grounding 4 Meaning after harm 4 Act on your values 3 Panic and the body 3 Notice the pattern and flex 3 Name what you feel 3 Working with anger 3 Your worth is not conditional 3 Let the wave come 3 Calm the body 3 Face it gently 2 Your window of tolerance 2 Listen to the body 2 Ride the urge 2 Reading, numbers and learning differences 2 Care for yourself in loss 2 Get it out of your head 2 Keep the bond 2 Hold a boundary 2 Validate yourself and others 2 Ask and say no well 2 Help someone grieving 2 Find meaning 2 Patience and trust 2 Work with your brain 2

When

Any ordinary day 3 In a change 2

Listen for the condition you have attached to acting: I will apply once I know I will get it, I will go once I know I will like it. If that condition could never actually be met, it is not caution, it is a door you have quietly locked.

From the inside it rarely feels like avoidance. It feels sensible, even responsible, because who would go to all that trouble without knowing. The…

Five minutesLiving with uncertaintyCBTQur’an 31:34

A no is usually information about fit rather than a report on your worth. Some of them have to happen before you can tell which places are right for you.

This is a real reframe rather than a comforting one, because a rejection does carry usable information: about what they were after, about what you…

Five minutesLiving with uncertaintyCBTQur’an 2:216

When a decision feels impossible, put a date on it rather than pressing for the commitment. We will try this and look at it again in three months turns a life sentence back into a choice.

Plenty of people hear any decision as permanent, so picking a course or a job or a city feels like sentencing themselves to it. A review date changes…

Five minutesLiving with uncertaintyCBTQur’an 18:23

When something feels unbearable to risk, follow it downwards. If that did happen, what would it mean, and what would happen after that?

Keep asking gently, and stop when you reach something that is a statement about the person rather than about the situation, such as it would prove I…

Twenty minutesLiving with uncertaintyCBTQur’an 18:78

An exam is a task with requirements. It is not a ruling on whether you are capable, however much it feels like one while you are sitting inside it.

Saying that once changes very little. The person this comes from took a long time to arrive at it, and that is worth knowing so you do not expect it…

LongerLiving with uncertaintyCBTQur’an 57:23

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