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

4 practices
Facing it a step at a time remove filterCoping, mostly remove filterUnder stress remove filterClear all
How long you have
A minute 1Five minutes 2Twenty minutes 1
Who it is written for
A practitioner 4Someone I care about 4Me 2
Where you are right now · Coping, mostly
Coping, mostly 4Struggling right now 1
On your own, or with someone
On my own 3Involves someone else 1
Theme · Facing it a step at a time
Staying regulated in conflict 20Choosing your response 17The moment before you snap 14The fear underneath anger 14Cool the body first 12Your nervous system 11Answering bids 9What anger actually is 8Feelings and focus 8Equanimity and perspective 8Touch and bodywork 7Affection and touch 6Knowing your partner 5What you are actually defending 4Facing it a step at a time 4Getting assessed and diagnosed 4Making it stick 4Practising under provocation 4Tolerate distress 4Calm the body 3Safety and grounding 3Listening and understanding 3When anger turns to harm 3Let the wave come 3Working with anger 3Name what you feel 3Patience and trust 2When everything feels flat 2Grounding and settling 2The cost of avoiding 2Feeling from the inside 2Emotions as signals 2Question the thought 2Rebuild trust 2Meaning after harm 2Ride the urge 2Righteous anger and perfectionism 2Shame and stigma 1Breathing 1Bringing the future closer 1Care for yourself in loss 1When you use something to cope 1Food, caffeine and fuel 1Growing empathy 1Listen to the body 1Medication and how it works 1Obsessions and compulsions 1Repair after rupture 1Shame 1Act on your values 1Shared spiritual life 1Validate yourself and others 1What worry does 1Your window of tolerance 1
When · Under stress
Any ordinary day 5Under stress 4

When a child digs in, try reading it as frightened rather than difficult. Most of them want to get this right and simply do not yet know how.

Refusal that looks like defiance is usually fear sitting on top of a missing skill, and those two call for different responses. Treat it as defiance…

A minuteFacing it a step at a timeCBTQur’an 4:28

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

When something frightens you the mind offers one option: do not go. Force out two or three more before judging any of them, daft ones included. Choosing needs something to choose between.

There is an order that works. Say what the problem actually is, in one sentence. List some options without weighing them yet. Then go through what is…

Twenty minutesFacing it a step at a timeCBTQur’an 12:87

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