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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

49 practices
The moment before you snap remove filterAny ordinary day remove filterClear all
How long you have
A minute 16Five minutes 26Twenty minutes 5Longer 2
Who it is written for
Me 49A practitioner 46Someone I care about 12My husband or wife 3
Where you are right now
Coping, mostly 25Getting ready for something 18Struggling right now 6
On your own, or with someone
On my own 42Involves someone else 7
Theme · The moment before you snap
Medication and how it works 148Systems for daily life 90Your nervous system 87Get started 69Getting assessed and diagnosed 64What anger actually is 58Your sense of time 58Moving your body 56Exercise, food and other supports 55Food, caffeine and fuel 53The moment before you snap 49What ADHD actually is 48Treatment and medication 48Bringing the future closer 46Choosing your response 45Screens and attention 44Touch and bodywork 38Equanimity and perspective 37When everything feels flat 34Grounding and settling 34Structure and routine 33Feelings and focus 32Reading, numbers and learning differences 31The fear underneath anger 31Practising under provocation 30Growing empathy 29What worry does 26Cool the body first 25Shame and stigma 25Being seen and judged 24Breathing 24Making it stick 24The cost of avoiding 24Treatment and medication 23Remembering to do it 20Knowing your partner 20When you use something to cope 19Shared spiritual life 16Facing it a step at a time 16Feeling from the inside 16Breaking the worry loop 16Fondness and admiration 14What you are actually defending 14Obsessions and compulsions 13Righteous anger and perfectionism 13Emotions as signals 13Answering bids 12Tolerate distress 12Staying regulated in conflict 11Listening and understanding 10Gratitude 9Posture and how you carry yourself 9Use your strengths 8Self-compassion 8Shame 7Rituals of connection 7Affection and touch 7Question the thought 6When anger turns to harm 6Anger, alcohol and the body 6Rebuilding trust 5Living with uncertainty 3When you go numb 3Your worth is not conditional 3Rest and pacing 3Repair after rupture 3Notice the pattern and flex 3Panic and the body 3Act on your values 2Work with your brain 2Meaning after harm 2Keep the bond 2Get it out of your head 2Find meaning 2Face it gently 2Safety and grounding 1Care for yourself in loss 1Listen to the body 1Your window of tolerance 1
Approach
Mindfulness 29Core 17CBT 3
When · Any ordinary day
Any ordinary day 49Under stress 32After a row 7

Got drowsy doing it? Nothing has gone wrong. Your body has decided there is no threat here, which was rather the point.

People apologise for getting sleepy, as though they failed to concentrate hard enough. The heaviness is your alarm system standing down, and it is a…

Five minutesThe moment before you snapMindfulnessQur’an 7:200

Some signals cannot be acted on. Ringing in the ears, an old ache, a resentment about something long finished: the alarm is real and there is nothing to answer it with.

Fighting a signal you cannot switch off lays a second misery on top of the first. People who live well with long term pain tend to do something else…

Five minutesThe moment before you snapMindfulnessQur’an 21:37

If waiting has always been hard for you, and your attention has always been restless, that belongs in the anger picture rather than in a separate story.

Irritability, reactivity and a mind that will not settle often arrive as a set. Working on the anger while ignoring the attention leaves the ground…

Twenty minutesThe moment before you snapCoreQur’an 2:268

Say the difficult sentence out loud, on your feet, in something like the real conditions. Thinking it through in your head is a different skill from getting it out of your mouth when your pulse is up.

Acting it out feels awkward and that awkwardness is part of why it works: the version of you who has to speak is the aroused one, so that is the…

Twenty minutesThe moment before you snapCBTQur’an 41:35

The hidden finger tap is weaker than a mark on paper. Better to know that now than to find it out when it fails you.

A written page holds you to it. The marks are still there afterwards, and there is no pretending you drifted for ten minutes. So learn it that way…

Twenty minutesThe moment before you snapMindfulnessQur’an 16:98

It helps to get one real taste of this early, in a single sitting, rather than waiting weeks to find out whether any of it is for you.

A first go that actually works gives you a reason to come back, and plenty of people never do come back. But one sitting builds nothing on its own.…

Twenty minutesThe moment before you snapMindfulnessQur’an 23:98

Even one go at this leaves you with something. You have seen for yourself that the anger can be handled, and that does not expire when you walk out of the room.

The picture is not killing the anger off. It is closer to getting a big animal under control and walking it home: still strong, still yours, going…

Twenty minutesThe moment before you snapMindfulnessQur’an 42:37

The alarm stores as well as reacts. Every flare that ends badly teaches it a little, and so does every one you handle gently.

That is why triggers pile up over a lifetime, and why one calm response never feels like it changed anything. It is doing work you cannot see yet.…

LongerThe moment before you snapCoreQur’an 41:34

This started as a way to stop yourself snapping, and it will do that. It also happens to be a way of noticing your whole life while you are in it.

The same watching works on wanting, on worrying, on the hour you lose to your phone. Anger is just the doorway you came in through, usually because…

LongerThe moment before you snapMindfulnessQur’an 13:11

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