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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

4 practices
Tolerate distress remove filterA minute remove filterUnder stress remove filterClear all
How long you have · A minute
A minute 4Five minutes 5Twenty minutes 1Longer 1
Who it is written for
Me 4A practitioner 3Someone I care about 3
Where you are right now
Struggling right now 2Coping, mostly 2
Theme · Tolerate distress
The moment before you snap 22Cool the body first 21Choosing your response 21What anger actually is 16Grounding and settling 15The fear underneath anger 13Staying regulated in conflict 12Equanimity and perspective 10Your nervous system 9Answering bids 8Practising under provocation 6Affection and touch 6Touch and bodywork 5Bringing the future closer 4Tolerate distress 4What you are actually defending 4Feelings and focus 4Making it stick 4Name what you feel 3When everything feels flat 3Safety and grounding 3Knowing your partner 3The cost of avoiding 3What worry does 3Treatment and medication 3Shame 3Meaning after harm 2Being seen and judged 2Breathing 2Calm the body 2Food, caffeine and fuel 2Emotions as signals 2Feeling from the inside 2Let the wave come 2Patience and trust 2Question the thought 2Ride the urge 2Righteous anger and perfectionism 2Shame and stigma 2Working with anger 2Validate yourself and others 1Your window of tolerance 1Care for yourself in loss 1Breaking the worry loop 1Treatment and medication 1Shared spiritual life 1Your sense of time 1Repair after rupture 1Rebuild trust 1Posture and how you carry yourself 1Panic and the body 1Obsessions and compulsions 1Medication and how it works 1Act on your values 1Listen to the body 1Getting assessed and diagnosed 1Facing it a step at a time 1Letting it out safely 1Growing empathy 1Systems for daily life 1What ADHD actually is 1
Approach
DBT skills 3Mindfulness 1
When · Under stress
Under stress 4Any ordinary day 2After a row 2

Tell yourself the true thing: this feeling is real, and it is temporary. No state lasts. Ride it out.

You do not have to fix it right now. You only have to outlast it. Feelings crest and fall like weather.

A minuteTolerate distressMindfulnessQur’an 93:5

Wise mind is not a calmer version of you. It is the state where what you feel and what you have thought through are both in the room, and neither has thrown the other out.

In practice it means you can feel the heat in your chest and still choose the next sentence. Neither half is the enemy: pure logic talks you out of…

A minuteTolerate distressDBT skillsQur’an 12:18

Let your face go. Unclench the jaw, let the lips lift very slightly, and let the loosening carry back through your head and shoulders.

You are not pretending to be happy and nobody has to see it. The face holds a lot of the tension of a bad state, and it is one of the few parts you…

A minuteTolerate distressDBT skillsQur’an 10:12

You are allowed to put something down. Put it down with a time to pick it up again: Thursday morning, with my therapist, not tonight.

Without the appointment, setting it aside quietly turns into never touching it, and the thing keeps all its power by never being looked at. With the…

A minuteTolerate distressDBT skillsQur’an 20:130

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