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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 filterCoping, mostly remove filterAfter a row remove filterClear all
How long you have
A minute 1Five minutes 2
Who it is written for
Me 3A practitioner 3Someone I care about 1
Where you are right now · Coping, mostly
Struggling right now 3Coping, mostly 3
On your own, or with someone
On my own 2Involves someone else 1
Theme · Practising under provocation
Staying regulated in conflict 28Repair after rupture 15What anger actually is 13Equanimity and perspective 11Rebuilding trust 9The fear underneath anger 8Feelings and focus 6Emotions as signals 6The moment before you snap 4Practising under provocation 3Choosing your response 3Screens and attention 3Your sense of time 2Cool the body first 2Bringing the future closer 2The cost of avoiding 2What you are actually defending 2When anger turns to harm 2Validate yourself and others 1Fondness and admiration 1Growing empathy 1Anger, alcohol and the body 1Getting assessed and diagnosed 1Use your strengths 1Tolerate distress 1Righteous anger and perfectionism 1Affection and touch 1Moving your body 1
When · After a row
Any ordinary day 15Under stress 4After a row 3

When something you thought in the moment actually worked, name it. A line you produced yourself is worth more than any phrase handed to you.

It might be as ordinary as noticing that this person does not know you, or that none of this will matter next week. Write it down while you still…

A minutePractising under provocationCBTQur’an 7:201

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.