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

10 practices
How long you have
Who it is written for
Where you are right now
On your own, or with someone
Theme · The cost of avoiding
The moment before you snap 32Cool the body first 31Grounding and settling 30Choosing your response 28Your nervous system 24Touch and bodywork 22What anger actually is 20Staying regulated in conflict 20The fear underneath anger 18Feelings and focus 16Equanimity and perspective 15Tolerate distress 11Breathing 10The cost of avoiding 10Feeling from the inside 9Systems for daily life 9Answering bids 9Moving your body 8Shame 8Screens and attention 8Medication and how it works 8Practising under provocation 8Getting assessed and diagnosed 7What worry does 7Making it stick 6Breaking the worry loop 6When anger turns to harm 6Shame and stigma 6When everything feels flat 6Bringing the future closer 6Affection and touch 6Emotions as signals 5Knowing your partner 5Facing it a step at a time 5Question the thought 5Food, caffeine and fuel 5Treatment and medication 5What you are actually defending 5Letting it out safely 4Get started 4Growing empathy 4Posture and how you carry yourself 4Obsessions and compulsions 4Name what you feel 3Listening and understanding 3Being seen and judged 3Righteous anger and perfectionism 3Safety and grounding 3Working with anger 3Let the wave come 3Exercise, food and other supports 3Calm the body 3Rebuild trust 2When you use something to cope 2Reading, numbers and learning differences 2Meaning after harm 2Patience and trust 2Ride the urge 2Self-compassion 2Your sense of time 2Structure and routine 2Treatment and medication 2Your window of tolerance 1What ADHD actually is 1Validate yourself and others 1Shared spiritual life 1Rest and pacing 1Repair after rupture 1Remembering to do it 1Act on your values 1Panic and the body 1Listen to the body 1Care for yourself in loss 1Anger, alcohol and the body 1
When · Under stress

Two weeks away is the point to stop waiting and ask for help. A year away is beyond what one appointment a week can carry.

Short absences often sort themselves out. Once a fortnight has gone, the pattern has usually begun to set, and the amount of practice needed to undo…

A minuteThe cost of avoidingCBTQur’an 29:69

Avoiding something makes today easier and tomorrow harder. Say that plainly, to yourself and to whoever is in it with you.

Without that sentence, asking someone to face a frightening thing looks like cruelty, and every conversation about it goes badly. With it, the choice…

A minuteThe cost of avoidingCBTQur’an 62:8

Nobody is asking you to go cold. Comfort your child properly, and watch where it lands: alongside them as they go, rather than waiting for them if they stay.

A hug at the door and a hand on the back on the way to the car sit on the side of going. A whole afternoon of being looked after because they did not…

A minuteThe cost of avoidingCBTQur’an 2:155

Some people are not scared of the day, they are flattened by it. Staying home lifts the weight for an hour, then removes the few good things the day still held.

Low mood makes school heavy rather than dangerous: no energy, no interest, everything asking too much. Staying away helps at first and then takes…

Five minutesThe cost of avoidingCBTQur’an 94:7

If staying home means an anxious child gets more of you, your comfort is quietly part of what keeps them there. That is not a failure of love.

This one is hard to see precisely because the soothing is kind and the distress is real. The usual shape is a fought over morning, the child stays,…

Five minutesThe cost of avoidingCBTQur’an 65:2

On a day at home, be the person who supervises rather than the person who keeps them company. The warmth is not cancelled, it moves to the evening.

Hovering, chatting, sitting alongside them with a cup of tea: all of it is lovely, and all of it makes the day at home better than the day at school.…

Five minutesThe cost of avoidingCBTQur’an 65:2

If a child can go to the school office whenever they like and stay as long as they like, that is an exit rather than a support. Agree a length, and a gap between visits.

Ten minutes, twice a day, with a return to lessons afterwards, is a support. Open ended visits from the first flutter of nerves onwards teach a very…

Five minutesThe cost of avoidingCBTQur’an 62:8

When someone with attention difficulties loses the structure around them, the difficulty shows in full. Nothing has got worse in them; the scaffolding that carried part of it has gone.

Bells, a timetable, a teacher at the front, other people visibly working: all of that was taking some of the load. At home the load falls on whoever…

Twenty minutesThe cost of avoidingCBTQur’an 2:45

When the fear is about being seen, being asked, being judged, you can build the steps out of real moments: the doorway, the corridor, the dining hall, answering once in a lesson.

Fear of a whole building cannot be practised. Fear of walking into the dining hall at half past twelve can. Make each step small enough to be boring…

Twenty minutesThe cost of avoidingCBTQur’an 90:11

Physically taking a refusing child should be rare, and only with a young child, two adults at home, two staff waiting at school, and a plan for keeping everybody safe.

It goes wrong easily. Someone gets hurt, a younger sibling watches it happen, and a child learns that the adults will use force, which is not a…

LongerThe cost of avoidingCBTQur’an 2:45

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