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

Facing it a step at a time Five minutes Under stress Clear all

How long you have · Five minutes

A minute 1 Five minutes 3 Twenty minutes 1

Who it is written for

A practitioner 3 Someone I care about 3 Me 2

Where you are right now

Coping, mostly 2 Struggling right now 1

On your own, or with someone

On my own 2 Involves someone else 1

Theme · Facing it a step at a time

Touch and bodywork 17 Grounding and settling 15 Your nervous system 13 The moment before you snap 10 Cool the body first 8 Feelings and focus 8 Breathing 8 Feeling from the inside 7 When anger turns to harm 6 Staying regulated in conflict 6 The fear underneath anger 5 Tolerate distress 5 Choosing your response 5 Breaking the worry loop 5 What anger actually is 4 Equanimity and perspective 4 The cost of avoiding 4 Moving your body 4 Medication and how it works 4 Getting assessed and diagnosed 3 Listening and understanding 3 Posture and how you carry yourself 3 What worry does 3 Question the thought 3 Facing it a step at a time 3 Obsessions and compulsions 3 Systems for daily life 2 Exercise, food and other supports 2 Practising under provocation 2 Screens and attention 2 Self-compassion 2 Shame 2 Shame and stigma 2 Structure and routine 2 When everything feels flat 2 Treatment and medication 2 Knowing your partner 2 Get started 2 Growing empathy 2 When you use something to cope 2 Working with anger 1 Letting it out safely 1 What you are actually defending 1 Rest and pacing 1 Emotions as signals 1 Food, caffeine and fuel 1 Your sense of time 1 Rebuild trust 1 Righteous anger and perfectionism 1 Making it stick 1 Let the wave come 1 Calm the body 1

When · Under stress

Any ordinary day 7 Under stress 3 Coming and going 2 After a row 1

Start with the body. Slow breathing, muscles let go one at a time, a piece of music, a familiar object in a pocket. Small levers, and they turn fear from something happening to you into something you are doing something about.

Children in particular notice the body first: the racing heart, the sick stomach, the tight chest. That is the part they are actually frightened of.…

Five minutesFacing it a step at a timeCBTQur’an 20:25

Solve the problem without leaving the situation. Change where you sit in the canteen, who you sit with, what you bring with you, but stay in the canteen.

Otherwise a good problem solving session quietly becomes a plan for avoiding more skilfully. The test is simple. Does this option keep me in the…

Five minutesFacing it a step at a timeCBTQur’an 94:5

Ask which step they are willing to try, and then go with their answer. A smaller step they chose themselves tends to get attempted, and a bigger one you chose for them often does not.

In practice this means holding the ladder loosely. You keep the shape of it, they pick the rung, and if they pick lower than you hoped you take the…

Five minutesFacing it a step at a timeCBTQur’an 2:286

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