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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

2 practices
Tolerate distress remove filterFive minutes remove filterAfter a row remove filterClear all
How long you have · Five minutes
A minute 2Five minutes 2
Who it is written for
A practitioner 2Someone I care about 2Me 2
Where you are right now
Struggling right now 1Coping, mostly 1
On your own, or with someone
On my own 1Involves someone else 1
Theme · Tolerate distress
What anger actually is 19Equanimity and perspective 13Emotions as signals 8Choosing your response 7The fear underneath anger 7Rebuilding trust 6Feelings and focus 6Screens and attention 5The moment before you snap 3Shame and stigma 3Remembering to do it 3Practising under provocation 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
Approach
DBT skills 1Body based 1
When · After a row
Under stress 5Any ordinary day 4After a row 2

A calming skill handed over at the wrong moment reads as your anger is not welcome here. For someone taught as a child that their anger was unacceptable, that is the old prohibition arriving again in kinder clothes.

Let the anger be seen first. Say that it makes sense, that there is a reason for it, and only then offer anything that settles the body. The order…

Five minutesTolerate distressDBT skillsQur’an 2:45

Anger wants the body to do something, so let it. Breathe deeper and higher into the chest, stand up, press both palms hard into a wall, walk on the spot, push down through your feet.

Pressing against something solid gives the mobilisation an outlet with nothing broken and nobody hurt. Keep going until the charge drops a little,…

Five minutesTolerate distressBody basedQur’an 84:6

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