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

Rebuilding trust Five minutes Coping, mostly Clear all

Area

Your marriage 7 After harm 2

How long you have · Five minutes

A minute 5 Five minutes 9 Twenty minutes 3

Who it is written for

Me 9 My husband or wife 7

On your own, or with someone

Involves someone else 8 On my own 1

Theme · Rebuilding trust

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 Moving your body 17 What worry does 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 Breaking the worry loop 7 Making it stick 7 Remembering to do it 6 Shame and stigma 6 Cool the body first 6 When anger turns to harm 5 Listening and understanding 5 When you use something to cope 5 Tolerate distress 5 Self-compassion 5 Facing it a step at a time 4 Shared spiritual life 4 Reading, numbers and learning differences 4 Posture and how you carry yourself 3 Obsessions and compulsions 3 Use your strengths 3 Rituals of connection 3 Find meaning 2 Repair after rupture 2 Panic and the body 2 Meaning after harm 2 Work with your brain 2 Act on your values 2 Anger, alcohol and the body 2 Working with anger 1 Your window of tolerance 1 Notice the pattern and flex 1 Help someone grieving 1 Get it out of your head 1 When you go numb 1 Rest and pacing 1 Living with uncertainty 1 Face it gently 1 Question the thought 1 Shame 1 Calm the body 1 Ask and say no well 1 Affection and touch 1 Your worth is not conditional 1 Let the wave come 1

Approach

Gottman 5 Trauma informed 2 Emotionally focused 2

When

After a row 6 Any ordinary day 1 Under stress 1 Coming and going 1

Name the specific moment your partner was not there when you needed them most, and how deeply it wounded you.

Some wounds are attachment injuries: a betrayal or abandonment at a crucial moment of need that redefines the relationship as unsafe. Healing begins…

Five minutesRebuilding trustEmotionally focusedQur’an 12:86

If you caused the injury, acknowledge your partner's pain, own your part, and stay present with them; do not defend or flee.

The one who caused the wound helps most by receiving the pain, taking responsibility, and expressing genuine regret while staying emotionally…

Five minutesRebuilding trustEmotionally focusedQur’an 3:135

The partner who broke trust answers questions with complete transparency and hides nothing going forward.

Rebuilding trust means an open life: whereabouts, contacts, the truth, offered freely rather than pried out.

Five minutesRebuilding trustGottmanQur’an 9:119

The one who caused the hurt listens to the pain non-defensively, without excuses, as long as it is needed.

Do not rush the hurt partner or defend yourself. Bear their anger and grief with patience; it is part of repair.

Five minutesRebuilding trustGottmanQur’an 42:43

A betrayal is the choice of the one who made it. Unhappiness never forced it, and it is not the hurt partner's fault.

A struggling marriage is one thing; how a person responds to it is their own choice. Do not carry blame that is not yours.

Five minutesRebuilding trustGottmanQur’an 6:164

Do not try to restore the old marriage. Build a new one, on honesty, transparency, and witnessing each other's truths.

The relationship before cannot be recovered as it was. Aim instead for a second marriage, to the same person, on firmer ground.

Five minutesRebuilding trustGottmanQur’an 30:21

Aim for real forgiveness that comes with repair, not a cheap forgiveness that papers over the wound to keep the peace.

Forgiving too fast, before atonement and change, buries the injury alive. True forgiveness follows real repair.

Five minutesRebuilding trustGottmanQur’an 24:22

Let one trustworthy person in slowly. Trust is rebuilt in small, safe steps, not all at once.

You do not owe everyone access, and you do not have to stay walled off forever. One safe person, by degrees.

Five minutesRebuild trustTrauma informedQur’an 3:159

When a past hurt overwhelms you, reach toward a safe person instead of cutting yourself off. Connection is part of healing, not a distraction from it.

Trauma pulls you to withdraw, but isolation is exactly what deepens it. Letting even one trusted person stay close, when everything in you wants to…

Five minutesRebuild trustTrauma informedQur’an 3:103

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