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

25 practices

Cool the body first Any ordinary day Clear all

How long you have

A minute 8 Five minutes 13 Twenty minutes 2 Longer 2

Who it is written for

A practitioner 25 Me 23 Someone I care about 13

Where you are right now

Getting ready for something 16 Coping, mostly 6 Struggling right now 3

On your own, or with someone

On my own 19 Involves someone else 6

Theme · Cool the body first

Medication and how it works 148Systems for daily life 90 Your nervous system 87 Get started 69 Getting assessed and diagnosed 64 What anger actually is 58 Your sense of time 58 Moving your body 56 Exercise, food and other supports 55 Food, caffeine and fuel 53 The moment before you snap 49 What ADHD actually is 48 Treatment and medication 48 Bringing the future closer 46 Choosing your response 45 Screens and attention 44 Touch and bodywork 38 Equanimity and perspective 37 When everything feels flat 34 Grounding and settling 34 Structure and routine 33 Feelings and focus 32 The fear underneath anger 31 Reading, numbers and learning differences 31 Practising under provocation 30 Growing empathy 29 What worry does 26 Cool the body first 25 Shame and stigma 25 Being seen and judged 24 Breathing 24 Making it stick 24 The cost of avoiding 24 Treatment and medication 23 Remembering to do it 20 Knowing your partner 20 When you use something to cope 19 Shared spiritual life 16 Facing it a step at a time 16 Feeling from the inside 16 Breaking the worry loop 16 Fondness and admiration 14 What you are actually defending 14 Obsessions and compulsions 13 Emotions as signals 13 Righteous anger and perfectionism 13 Answering bids 12 Tolerate distress 12 Staying regulated in conflict 11 Listening and understanding 10 Posture and how you carry yourself 9 Gratitude 9 Self-compassion 8 Use your strengths 8 Affection and touch 7 Shame 7 Rituals of connection 7 Question the thought 6 Anger, alcohol and the body 6 When anger turns to harm 6 Rebuilding trust 5 When you go numb 3 Notice the pattern and flex 3 Living with uncertainty 3 Panic and the body 3 Repair after rupture 3 Rest and pacing 3 Your worth is not conditional 3 Act on your values 2 Face it gently 2 Keep the bond 2 Get it out of your head 2 Work with your brain 2 Meaning after harm 2 Find meaning 2 Your window of tolerance 1 Safety and grounding 1 Care for yourself in loss 1 Listen to the body 1

Approach

Body based 19 Mindfulness 3 Core 3

When · Any ordinary day

Under stress 31 Any ordinary day 25 After a row 9

Open gazing and long unfocused staring do not suit everyone. If things start to feel unreal or far away, stop and look at something you can name.

This caution is usually left out, and it should not be. Practices that are open, unguided and without an anchor are the ones most often followed by…

Five minutesCool the body firstMindfulnessQur’an 16:80

Anger numbs. If it is doing the work of a painkiller for you, it will be hard to put down while the pain underneath is still untreated.

Ask what tends to be there in the half hour before you flare: a bit of shame, feeling small, an old fear about being left. The anger often arrives to…

Twenty minutesCool the body firstCoreQur’an 94:1

If the irritability came in alongside a low patch, or a spell of racing thoughts and hardly any sleep, have the mood looked at rather than treating the temper on its own.

Irritability is part of depression, and it belongs to the mixed and elevated states of bipolar disorder too. Anger skills are still worth having, and…

Twenty minutesCool the body firstBody basedQur’an 78:9

Automatic is not the enemy. An out of date automatic is. The aim is to practise the calmer response until it runs on its own, the way the old one already does.

At the start it feels artificial, and it should. You are choosing deliberately what the other response does for free. Give it enough repetitions and…

LongerCool the body firstBody basedQur’an 33:42

People who train regularly seem to be set off less easily, not because they care less but because a fitter body reads fewer situations as emergencies.

This one works on the scale of weeks, so it belongs in the ordinary part of your life rather than in the middle of a flare. Two or three sessions a…

LongerCool the body firstBody basedQur’an 33:42

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