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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
Practising under provocation remove filterFive minutes remove filterAfter a row remove filterClear all
How long you have · Five minutes
A minute 3Five minutes 3
Who it is written for
A practitioner 3Me 3Someone I care about 1
Where you are right now
Coping, mostly 2Struggling right now 1
On your own, or with someone
On my own 2Involves someone else 1
Theme · Practising under provocation
What anger actually is 19Equanimity and perspective 13Emotions as signals 8Choosing your response 7The fear underneath anger 7Feelings and focus 6Rebuilding trust 6Screens and attention 5Practising under provocation 3Shame and stigma 3Remembering to do it 3The moment before you snap 3What you are actually defending 2Bringing the future closer 2Cool the body first 2Growing empathy 2When you go numb 2Repair after rupture 2Shame 2Tolerate distress 2Treatment and medication 2What ADHD actually is 2Your nervous system 1Breaking the worry loop 1When anger turns to harm 1Use your strengths 1Your sense of time 1Righteous anger and perfectionism 1Making it stick 1Getting assessed and diagnosed 1Facing it a step at a time 1Staying regulated in conflict 1Anger, alcohol and the body 1
When · After a row
Any ordinary day 22After a row 3Under stress 2Coming and going 1

A cut heals and you stop thinking about it. An insult has no moment where the body tells you it is over, so it stays available to be replayed for years.

That is worth knowing, because it explains why a remark from a decade ago can still tighten your chest, and why you are not weak for that. The…

Five minutesPractising under provocationCBTQur’an 42:43

Working on anger is not meant to leave you with nothing to say. The aim is to keep the objection and let go of the force it was riding on.

Two things are worth pulling apart: whether something has genuinely gone wrong, and how hot your body has gone about it. A good share of the heat…

Five minutesPractising under provocationCBTQur’an 16:126

You can be genuinely indignant and still say the thing evenly. The feeling does not have to travel in your voice.

Notice what actually changes when the heat comes out of it: the words stay, the point stays, the volume and the edge go. It helps to know beforehand…

Five minutesPractising under provocationCBTQur’an 41:34

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