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

9 practices
How long you have · Five minutes
Who it is written for
Where you are right now · Coping, mostly
Theme · The cost of avoiding
Medication and how it works 63Getting assessed and diagnosed 41Your nervous system 37What anger actually is 36Systems for daily life 31Equanimity and perspective 29Exercise, food and other supports 27Your sense of time 25Touch and bodywork 23Get started 23What ADHD actually is 22Bringing the future closer 21Treatment and medication 20The moment before you snap 19When everything feels flat 19The fear underneath anger 18Feelings and focus 17Practising under provocation 17What worry does 17Moving your body 17Choosing your response 17Screens and attention 16What you are actually defending 14Grounding and settling 14Food, caffeine and fuel 13Emotions as signals 12Structure and routine 12Righteous anger and perfectionism 11Breathing 10Feeling from the inside 9The cost of avoiding 9Being seen and judged 9Staying regulated in conflict 9Growing empathy 9Rebuilding trust 9Treatment and medication 8Knowing your partner 8Making it stick 7Breaking the worry loop 7Cool the body first 6Remembering to do it 6Shame and stigma 6When anger turns to harm 5Tolerate distress 5Listening and understanding 5When you use something to cope 5Self-compassion 5Reading, numbers and learning differences 4Shared spiritual life 4Facing it a step at a time 4Posture and how you carry yourself 3Obsessions and compulsions 3Use your strengths 3Rituals of connection 3Meaning after harm 2Anger, alcohol and the body 2Act on your values 2Work with your brain 2Find meaning 2Repair after rupture 2Panic and the body 2Working with anger 1Shame 1Question the thought 1Living with uncertainty 1When you go numb 1Notice the pattern and flex 1Your window of tolerance 1Rest and pacing 1Your worth is not conditional 1Let the wave come 1Help someone grieving 1Get it out of your head 1Face it gently 1Calm the body 1Ask and say no well 1Affection and touch 1
When

When a young person will not go in, social fear is the most common thing underneath. Start there, before anyone reaches for words like lazy or defiant.

Ask about the parts of the day with other people in them: the corridor between lessons, the dining hall, being called on, changing for sport, walking…

Five minutesThe cost of avoidingCBTQur’an 53:28

Listen for the moment a young person starts explaining why home is better. A preference with reasons attached is much harder to shift than plain distress.

Distress you can soothe, and then move through together. A worked out case, less demanding work, nobody staring, no awkwardness at lunch, is…

Five minutesThe cost of avoidingCBTQur’an 6:35

Not every child who is not at school is frightened of school. Some are kept at home by what is happening there, some have decided the place is not worth it, and some are angry about one specific thing.

The child looking after an unwell parent, the teenager who has written the school off, and the one who cannot face the corridor all look the same on…

Five minutesThe cost of avoidingCBTQur’an 20:114

Missing school is not one thing. There is pleading that folds, pleading that becomes an hour of protest, arriving late, arriving and then sitting in the nurse's room by eleven, and not arriving at all.

Writing down which of those happened each day gives you something to watch. Most of the real movement, in both directions, happens inside days that…

Five minutesThe cost of avoidingCBTQur’an 9:105

Ask when it began and what that first week was like. What now looks like a teenager enjoying their freedom often started as fear that nobody could reach.

Patterns drift. A child frightened of the dining hall in September can, by March, be a young person with a settled day at home and a set of arguments…

Five minutesThe cost of avoidingCBTQur’an 12:87

There is a particular good feeling in getting out of something you were dreading. Give it a name at home, because it is exactly what makes tomorrow harder.

Children recognise this straight away when it is put plainly: the lovely feeling when you find out you do not have to go. Adults know it too, in the…

Five minutesThe cost of avoidingCBTQur’an 3:142

When the schoolwork is finished early, what follows is chores and dull jobs until the school day would have ended. The good things wait for the hour they would have waited for anyway.

This is not a punishment and it should not sound like one. It is about a sum the child does without noticing: if home offers the same day with none…

Five minutesThe cost of avoidingCBTQur’an 53:39

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

Every adjustment should arrive with the date you will start reducing it. Written down at the beginning, while everyone is still reasonable.

Supports meant as a bridge have a way of becoming the new normal, and by the spring nobody remembers they were temporary. Decide at the outset what…

Five minutesThe cost of avoidingCBTQur’an 29:69

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