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

Low mood and hard feelings A minute After a row Clear all

Area · Low mood and hard feelings

Your marriage 39 Anger 18 Focus, starting, and ADHD 6 Low mood and hard feelings 3 Your body 2 Yourself and your limits 1

How long you have · A minute

A minute 3 Five minutes 14 Twenty minutes 1

Who it is written for

Me 3 A practitioner 3 Someone I care about 2

Theme

Tolerate distress 2 When you go numb 1

Approach

DBT skills 2 Emotionally focused 1

When · After a row

Under stress 25 Any ordinary day 17 After a row 3 Coming and going 1

Ask what is happening in the body right now, in the moment it happens, rather than asking afterwards what the feeling was.

A shutdown is quickest to catch while it is switching on. The question that works is small and physical: what is happening in your chest, your…

A minuteWhen you go numbEmotionally focusedQur’an 16:78

Anger tells you to say the thing. Fear tells you to leave. You can feel all of it and still not do what it asks, and that gap is the whole skill.

Try naming the urge in your head as it arrives: this is the urge to send the message. Named, it stops being the only available next step and becomes…

A minuteTolerate distressDBT skillsQur’an 42:43

Let your hands fall open, palms up, on your lap or at your sides, and breathe there for a minute. It is oddly hard to stay in full fight with open hands.

Anger lives in the grip as much as anywhere. Opening the hands removes one part of what the body is preparing to do, and the rest of the system tends…

A minuteTolerate distressDBT skillsQur’an 70:5

There is more about low mood and hard feelings than the practices: the low mood and hard feelings area has the themes and the courses too.