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

Facing it a step at a time Someone I care about Struggling right now Clear all

How long you have

A minute 1 Five minutes 2

Who it is written for · Someone I care about

A practitioner 3 Me 3 Someone I care about 3

Where you are right now · Struggling right now

Getting ready for something 9 Coping, mostly 6 Struggling right now 3

On your own, or with someone

On my own 2 Both of us together 1

Theme · Facing it a step at a time

Your nervous system 39 Grounding and settling 35 Systems for daily life 25 Cool the body first 25 What anger actually is 25 What ADHD actually is 20 Screens and attention 20 Shame and stigma 18 Your sense of time 14 Moving your body 13 Treatment and medication 12 The cost of avoiding 12 Feelings and focus 11 Medication and how it works 11 Equanimity and perspective 11 Reading, numbers and learning differences 11 What worry does 11 Breaking the worry loop 9 Get started 8 Shame 8 Breathing 8 Tolerate distress 8 The fear underneath anger 8 The moment before you snap 8 Remembering to do it 7 Structure and routine 7 Exercise, food and other supports 6 When you use something to cope 6 When everything feels flat 6 Food, caffeine and fuel 5 Bringing the future closer 5 Practising under provocation 4 When anger turns to harm 4 Making it stick 4 Letting it out safely 4 Growing empathy 4 Self-compassion 3 Facing it a step at a time 3 Feeling from the inside 2 What you are actually defending 2 Anger, alcohol and the body 1 Emotions as signals 1 Living with uncertainty 1 Question the thought 1 Righteous anger and perfectionism 1 Rest and pacing 1 Being seen and judged 1 Getting assessed and diagnosed 1 Use your strengths 1

When

Any ordinary day 1 Under stress 1 After a row 1

Coming back after a bad patch is quicker than getting there was the first time. Most people expect the opposite, which is why a setback feels so final.

What you learned did not vanish. It went out of reach for a while, usually because something else was going on in your life. Pick up a rung or two…

A minuteFacing it a step at a timeCBTQur’an 3:139

Being pushed into something before you are ready does more than frighten you. It teaches you that the pacing you were promised cannot be trusted, and that is the harder thing to repair.

After a step that overwhelmed them, most people go straight back to avoiding, and they also start negotiating every later step defensively, which is…

Five minutesFacing it a step at a timeCBTQur’an 28:31

Start with the body. Slow breathing, muscles let go one at a time, a piece of music, a familiar object in a pocket. Small levers, and they turn fear from something happening to you into something you are doing something about.

Children in particular notice the body first: the racing heart, the sick stomach, the tight chest. That is the part they are actually frightened of.…

Five minutesFacing it a step at a timeCBTQur’an 20:25

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