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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

5 practices
Question the thought remove filterUnder stress remove filterClear all
How long you have
A minute 2Five minutes 3
Who it is written for
Me 5A practitioner 3
Where you are right now
Struggling right now 3Coping, mostly 2
Theme · Question the thought
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 11The cost of avoiding 10Breathing 10Systems for daily life 9Answering bids 9Feeling from the inside 9Moving your body 8Medication and how it works 8Shame 8Practising under provocation 8Screens and attention 8What worry does 7Getting assessed and diagnosed 7Making it stick 6When anger turns to harm 6When everything feels flat 6Bringing the future closer 6Shame and stigma 6Breaking the worry loop 6Affection and touch 6What you are actually defending 5Treatment and medication 5Question the thought 5Knowing your partner 5Facing it a step at a time 5Emotions as signals 5Food, caffeine and fuel 5Posture and how you carry yourself 4Growing empathy 4Letting it out safely 4Get started 4Obsessions and compulsions 4Exercise, food and other supports 3Name what you feel 3Listening and understanding 3Let the wave come 3Righteous anger and perfectionism 3Calm the body 3Being seen and judged 3Safety and grounding 3Working with anger 3Self-compassion 2Treatment and medication 2Your sense of time 2Meaning after harm 2Ride the urge 2Structure and routine 2Rebuild trust 2Reading, numbers and learning differences 2When you use something to cope 2Patience and trust 2Anger, alcohol and the body 1Shared spiritual life 1Rest and pacing 1Repair after rupture 1Validate yourself and others 1What ADHD actually is 1Remembering to do it 1Act on your values 1Your window of tolerance 1Panic and the body 1Listen to the body 1Care for yourself in loss 1
Approach
CBT 3Core 2
When · Under stress
Any ordinary day 6Under stress 5

Notice when you have jumped to the worst story, and hold it as a guess, not a fact.

They meant to hurt me, this always happens. Label these as theories, then look for evidence.

A minuteQuestion the thoughtCoreQur’an 49:12

Some thoughts you could defend all day, and debating whether they are true only gives them more of your time. Try a different question: is this thought kind to me, and does it take me anywhere I want to go?

This one earns its place when you have already proved the case to yourself and feel worse for having done it. You are not conceding the thought is…

A minuteQuestion the thoughtCBTQur’an 39:18

Name one hard thing today and ask what it might be growing in you: patience, humility, nearness to God.

Not denying the difficulty. Finding the meaning inside it that makes it bearable.

Five minutesQuestion the thoughtCoreQur’an 94:5

When a thought lands hard, ask whether you know it for certain, and what you would actually put forward if you had to make the case. Then go looking for the bits that point the other way.

Do this once you have settled a little, not in the worst of it, or the questions become another way of arguing with yourself. Write the answers down…

Five minutesQuestion the thoughtCBTQur’an 17:36

Imagine yourself some years from now, well past this, and let that version of you say something to you about today. Write down whatever arrives.

It sounds like a party trick and it usually is not. The future you tends to speak in a tone you cannot yet manage towards yourself, less panicked and…

Five minutesQuestion the thoughtCBTQur’an 2:269

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