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 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 111Your nervous system 73 What anger actually is 60 Getting assessed and diagnosed 59 Equanimity and perspective 44 Touch and bodywork 43 Systems for daily life 40 Exercise, food and other supports 39 The moment before you snap 39 Your sense of time 38 What ADHD actually is 37 Grounding and settling 35 When everything feels flat 35 Choosing your response 35 Get started 35 Screens and attention 31 Treatment and medication 31 Food, caffeine and fuel 30 The fear underneath anger 29 Feelings and focus 29 Practising under provocation 28 Bringing the future closer 27 Moving your body 24 What worry does 23 Cool the body first 23 Shame and stigma 20 Breathing 19 Emotions as signals 19 Feeling from the inside 17 Structure and routine 16 What you are actually defending 16 The cost of avoiding 16 Breaking the worry loop 15 Reading, numbers and learning differences 15 Remembering to do it 15 Growing empathy 14 Being seen and judged 14 Facing it a step at a time 13 Treatment and medication 12 Making it stick 12 When you use something to cope 12 Obsessions and compulsions 11 Righteous anger and perfectionism 11 Tolerate distress 11 Rebuilding trust 9 Staying regulated in conflict 9 When anger turns to harm 9 Knowing your partner 8 Self-compassion 7 Shame 7 When you go numb 6 Posture and how you carry yourself 6 Question the thought 5 Listening and understanding 5 Shared spiritual life 4 Living with uncertainty 3 Use your strengths 3 Rituals of connection 3 Act on your values 2 Panic and the body 2 Work with your brain 2 Anger, alcohol and the body 2 Find meaning 2 Repair after rupture 2 Meaning after harm 2 Rest and pacing 2 Your window of tolerance 1 Affection and touch 1 Working with anger 1 Notice the pattern and flex 1 Your worth is not conditional 1 Get it out of your head 1 Face it gently 1 Letting it out safely 1 Help someone grieving 1 Calm the body 1 Ask and say no well 1 Let the wave come 1

Approach

Gottman 5 Trauma informed 2 Emotionally focused 2

When

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