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

19 practices
How long you have · Five minutes
Who it is written for
Where you are right now · Coping, mostly
On your own, or with someone
Theme · When everything feels flat
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 25Get started 23Touch and bodywork 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 17Moving your body 17What worry does 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 8Breaking the worry loop 7Making it stick 7Remembering to do it 6Shame and stigma 6Cool the body first 6When anger turns to harm 5Listening and understanding 5When you use something to cope 5Tolerate distress 5Self-compassion 5Facing it a step at a time 4Shared spiritual life 4Reading, numbers and learning differences 4Posture and how you carry yourself 3Obsessions and compulsions 3Use your strengths 3Rituals of connection 3Find meaning 2Repair after rupture 2Panic and the body 2Meaning after harm 2Work with your brain 2Act on your values 2Anger, alcohol and the body 2Working with anger 1Your window of tolerance 1Notice the pattern and flex 1Help someone grieving 1Get it out of your head 1When you go numb 1Rest and pacing 1Living with uncertainty 1Face it gently 1Question the thought 1Shame 1Calm the body 1Ask and say no well 1Affection and touch 1Your worth is not conditional 1Let the wave come 1
When

The chemistry story runs backwards from how it is usually told. Nobody found a low chemical and then built a drug. They noticed what certain drugs did to mood and reasoned back to what must have been missing.

Reserpine emptied out the monoamines and people became depressed. Iproniazid and imipramine raised them and mood lifted. Out of that came the account…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Depression is not one thing with one address. Fatigue, blank concentration, lost libido and the loss of pleasure do not all come from the same place, so it helps to name which one you most want moved.

This is why two people with the same diagnosis get offered different tablets. A flat, pleasureless presentation points one way, a fatigued and achey…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

Ask why the tablets take weeks. That one question sorts the honest accounts of how they work from the tidy story about a chemical being low.

Four competing versions sit under the same umbrella: too little released, reuptake running too hard, too much broken down, or receptors that need an…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:50

Nearly all of them do the one thing: keep a monoamine hanging about in the synapse for longer. So when you hear that some other tablet is stronger, be a little sceptical.

Head to head, the differences in how much they lift mood are modest. Where they really differ is in everything else they do to you, and in how well…

Five minutesWhen everything feels flatMedical and treatmentQur’an 15:88

SSRIs became the default for four reasons, and being more effective is not among them. They are easier to tolerate, taken once a day, far safer in overdose, and cheap as generics.

Tricyclics match them for lifting mood and are dangerous in overdose because of what they do to the heart. MAOIs carry food and drug interactions…

Five minutesWhen everything feels flatMedical and treatmentQur’an 13:28

The standing side-effect list is sexual difficulty, less appetite, an unsettled stomach, disturbed sleep and headache. Sexual side effects are common, and almost nobody raises them unprompted.

So ask directly, and ask about sleep while you are there. People do not usually announce these things. They quietly stop taking the tablet and say…

Five minutesWhen everything feels flatMedical and treatmentQur’an 6:125

Never come off an antidepressant on your own. The taper belongs to the prescriber, and for some drugs it needs to be slower and longer than people expect.

The moment to raise this is before anybody acts, not afterwards. If a client is feeling better and starting to think about stopping, that thought is…

Five minutesWhen everything feels flatMedical and treatmentQur’an 9:118

One person's side effect is another person's treatment. Sedation is a burden for someone who cannot get out of bed and a gift for someone who cannot get to sleep.

Read the comparison charts that way and they stop being lists of harms. They turn into a set of levers: this one settles, this one gets you moving,…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:1

Two rough shapes of low mood are worth telling apart: the irritable, restless, crabby kind, and the flattened, heavy, nothing matters kind.

They ask for different things. The agitated version often tolerates and even welcomes something sedating, while the flattened version needs whatever…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:36

A genetic test can tell you how quickly your body clears a medicine. It cannot tell you whether that medicine will lift your mood, and it helps to keep those two questions apart.

Where these panels earn their place is in dosing and tolerability. Someone who breaks a drug down slowly may need less of it, and someone who clears…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Some antidepressants take weeks to build up and weeks to clear, so both the improvement and the aftermath run on a slower clock than you would expect.

Fluoxetine is the usual example. It and the substance it turns into stay around a long time, which means a fair trial is counted in weeks and…

Five minutesWhen everything feels flatMedical and treatmentQur’an 2:214

Some newer antidepressants do two jobs in a single tablet: the familiar one of keeping serotonin available, plus a direct nudge at the receiving end.

This is worth knowing because it explains what a person actually feels. A drug with a second action brings a second set of effects, wanted and…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

No option comes without a cost. The useful question is not which medicine has side effects, it is which side effects you could live with.

One drug may unsettle your stomach for a fortnight and leave your sex life alone. Another may be kind to the stomach and flatten desire for as long…

Five minutesWhen everything feels flatMedical and treatmentQur’an 94:5

Raising a dose does not simply raise the benefit. It raises everything the drug does, including the parts nobody was asking for.

As the amount climbs, a medicine begins touching things it barely touched before, which is why new side effects can appear at a higher dose of…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:36

A newer version of a familiar medicine is usually a tidier version rather than a leap, and tidier is still worth something.

Desvenlafaxine is venlafaxine after the liver has done its work, given directly. The point of that is fewer differences between people who process…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:11

Most antidepressants share a family resemblance. Bupropion does not, so much of what you have read about the others simply does not apply to it.

It works on the systems carrying drive and alertness rather than on serotonin, which is why its effects, wanted and unwanted, sit at an angle to the…

Five minutesWhen everything feels flatMedical and treatmentQur’an 16:69

If you know something about a person's history that the prescriber may not, say it. A past eating disorder or a single seizure can change what is safe to prescribe.

Bupropion lowers the seizure threshold, and in someone who is purging, restricting or very underweight that risk climbs meaningfully. The therapist…

Five minutesWhen everything feels flatMedical and treatmentQur’an 15:88

When the same medicine keeps turning up for unrelated problems, that usually means one action touches all of them. It does not mean somebody has found a cure for everything.

Bupropion appears in depression, in stopping smoking, in a weight loss combination and sometimes in attention problems, because the system it works…

Five minutesWhen everything feels flatMedical and treatmentQur’an 41:49

When a treatment is offered, it is fair to ask whether it is the licensed version or a use that sits outside the licence, and what monitoring comes with it.

Ketamine for depression is the live example. The doses used are far below anaesthetic ones, the nasal form has approval for treatment resistant…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

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