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 Five minutes Coping, mostly Clear all

How long you have · Five minutes

A minute 2 Five minutes 4 Twenty minutes 1 Longer 2

Who it is written for

A practitioner 4 Someone I care about 4 Me 2

Where you are right now · Coping, mostly

Getting ready for something 7 Coping, mostly 4 Struggling right now 2

On your own, or with someone

Involves someone else 3 On my own 1

Theme · Facing it a step at a time

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

When

Under stress 2 Any ordinary day 2

If you are helping someone with their sleep and eating, ask rather than instruct. The moment you sound like their mother you have lost the part of you that was useful.

Young adults are busy becoming separate people, and any adult who picks up the parental voice gets folded into that argument whatever they were…

Five minutesFacing it a step at a timeCBTQur’an 13:11

Say out loud, before you start, that there will be bad weeks. Then when one turns up it is a thing you expected rather than proof the whole plan was nonsense.

Setbacks get read catastrophically when nobody warned you: back to the beginning, all that for nothing. Agree in advance what happens instead. You…

Five minutesFacing it a step at a timeCBTQur’an 65:7

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

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