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

7 practices
What worry does remove filterUnder stress remove filterClear all
How long you have
A minute 3Five minutes 3Twenty minutes 1
Who it is written for
Someone I care about 7A practitioner 7Me 7
Where you are right now
Struggling right now 6Coping, mostly 1
On your own, or with someone
On my own 5Involves someone else 2
Theme · What worry does
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 10Answering bids 9Feeling from the inside 9Systems for daily life 9Practising under provocation 8Screens and attention 8Medication and how it works 8Moving your body 8Shame 8What worry does 7Getting assessed and diagnosed 7Shame and stigma 6Bringing the future closer 6When anger turns to harm 6Making it stick 6When everything feels flat 6Affection and touch 6Breaking the worry loop 6Question the thought 5Knowing your partner 5Facing it a step at a time 5What you are actually defending 5Emotions as signals 5Food, caffeine and fuel 5Treatment and medication 5Get started 4Obsessions and compulsions 4Letting it out safely 4Growing empathy 4Posture and how you carry yourself 4Listening and understanding 3Being seen and judged 3Calm the body 3Let the wave come 3Name what you feel 3Exercise, food and other supports 3Righteous anger and perfectionism 3Safety and grounding 3Working with anger 3Rebuild trust 2Patience and trust 2Self-compassion 2Meaning after harm 2Ride the urge 2Structure and routine 2Reading, numbers and learning differences 2When you use something to cope 2Treatment and medication 2Your sense of time 2Care for yourself in loss 1Validate yourself and others 1What ADHD actually is 1Your window of tolerance 1Anger, alcohol and the body 1Shared spiritual life 1Rest and pacing 1Repair after rupture 1Remembering to do it 1Panic and the body 1Act on your values 1Listen to the body 1
When · Under stress
Any ordinary day 26Under stress 7When apart 1

Your alarm learned from something real, then started answering to things that merely resemble it. A rustle in the grass gets the same jolt as the animal that first taught you to run.

It helps to say to yourself, that was the sound, not the thing. The response is not stupid. It was built from a real event and it spread to whatever…

A minuteWhat worry doesCBTQur’an 17:11

When the alarm takes over, the reasoning part of you goes quiet for a while. That is not you losing your mind. It comes back on its own.

People often frighten themselves twice: once with whatever set them off, and again with the sense that they have lost control of their own head.…

A minuteWhat worry doesCBTQur’an 4:28

A car coming at you and a spider across the room set off the same alarm. Naming which one you are facing, before you act on it, is a skill worth practising.

Say it plainly to yourself: this is dangerous, or this is uncomfortable. Both are true of different things and the second does not require you to…

A minuteWhat worry doesCBTQur’an 9:129

You do not have to win the argument in your head before your body is allowed to settle. The two run on separate tracks and you can work on either.

Plenty of people stay locked in the thinking, sure that once the question is finally answered the shaking will stop. It rarely happens in that order.…

Five minutesWhat worry doesCBTQur’an 2:156

There is a difference between being disappointed with how things are and having given up on how things will be. The second needs a different level of care.

Disappointment still has a future attached to it: this is bad, and later might not be. Hopelessness has closed that off. If you hear someone move…

Five minutesWhat worry doesCBTQur’an 39:53

For some people the racing heart arrives before any thought at all, and the frightening explanation follows the sensation. If that is you, there is no thought to catch, so start with the body.

Build the physical steadying first, at a quiet time when nothing is happening, so that something is ready to reach for when it does. Slow breathing…

Five minutesWhat worry doesCBTQur’an 12:86

Once the surge is up it takes something like a quarter of an hour to drop, and nothing sensible said inside that window will land. Give it the time first.

This is the point where a parent, a partner or a friend reaches for reasons, and the reasons make it worse. Keep your words few, stay nearby, offer…

Twenty minutesWhat worry doesCBTQur’an 13:28

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