Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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
Feelings and focus remove filterTwenty minutes remove filterUnder stress remove filterClear all
How long you have · Twenty minutes
A minute 4Five minutes 8Twenty minutes 3Longer 1
Who it is written for
Me 3A practitioner 3Someone I care about 1
On your own, or with someone
On my own 2Both of us together 1
Theme · Feelings and focus
Systems for daily life 4Feelings and focus 3Moving your body 3Screens and attention 3Shame 3Your nervous system 2The cost of avoiding 2Choosing your response 2Staying regulated in conflict 2Cool the body first 2Food, caffeine and fuel 2Emotions as signals 2Letting it out safely 2Getting assessed and diagnosed 2Reading, numbers and learning differences 2Anger, alcohol and the body 1What worry does 1Treatment and medication 1Tolerate distress 1Shame and stigma 1Remembering to do it 1Exercise, food and other supports 1Medication and how it works 1Making it stick 1Get started 1Facing it a step at a time 1Equanimity and perspective 1Being seen and judged 1Answering bids 1
When · Under stress
Any ordinary day 8After a row 3Under stress 3Coming and going 1In a change 1

Some of what you believe about yourself is not a distortion. Things really did go wrong, often for years. What can be argued with is the conclusion you drew from them, that this is simply what you are.

Try separating the record from the verdict. The record might be missed deadlines, jobs that ended badly, friendships that faded. The verdict is 'so I…

Twenty minutesFeelings and focusCBTQur’an 39:53

Worry does two things at once. It makes the problem bigger than it is and it makes you smaller than you are. The second half is the one that usually goes unchallenged.

After years of being told you get things wrong, a low estimate of yourself does not feel like a distortion, it feels like the evidence. So argue with…

Twenty minutesFeelings and focusCBTQur’an 2:286

Instead of stopping the worry, follow it all the way to the end. And then what happens. And then what. At each step, ask whether you could bear that.

Most catastrophes stop being catastrophes somewhere along the chain, and the place where you say no, I could not bear that, is the useful discovery.…

Twenty minutesFeelings and focusCBTQur’an 94:5

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