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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

5 practices
Rebuilding trust remove filterA minute remove filterCoping, mostly remove filterClear all
Area
Your marriage 4After harm 1
How long you have · A minute
A minute 5Five minutes 9Twenty minutes 3
Who it is written for
Me 5My husband or wife 4
On your own, or with someone
Involves someone else 3On my own 2
Theme · Rebuilding trust
Staying regulated in conflict 46Choosing your response 25Answering bids 22The fear underneath anger 18Medication and how it works 18Bringing the future closer 17The moment before you snap 17Your nervous system 15Fondness and admiration 15Equanimity and perspective 14Knowing your partner 14Affection and touch 14Get started 13What anger actually is 13Repair after rupture 13Systems for daily life 13Your sense of time 12Cool the body first 12Growing empathy 12Treatment and medication 11Structure and routine 10Gratitude 9Grounding and settling 9Feelings and focus 8Listening and understanding 8When everything feels flat 8Moving your body 7Getting assessed and diagnosed 7Exercise, food and other supports 6Making it stick 6Remembering to do it 6Rituals of connection 6Shared spiritual life 6Touch and bodywork 6Emotions as signals 5Being seen and judged 5What you are actually defending 5Rebuilding trust 5Screens and attention 5Practising under provocation 4Food, caffeine and fuel 4Treatment and medication 4Breathing 4Shame and stigma 4Tolerate distress 4Name what you feel 3Self-compassion 3When you use something to cope 3Question the thought 3The cost of avoiding 3What worry does 3What ADHD actually is 3Safety and grounding 3Facing it a step at a time 2Patience and trust 2Meaning after harm 2Ride the urge 2Shame 2Let the wave come 2Reading, numbers and learning differences 2When anger turns to harm 2Validate yourself and others 2Hold a boundary 2Working with anger 2Your worth is not conditional 2Calm the body 2Notice the pattern and flex 2Obsessions and compulsions 2Feeling from the inside 1Panic and the body 1Face it gently 1Your window of tolerance 1Keep the bond 1Anger, alcohol and the body 1Care for yourself in loss 1Act on your values 1Listen to the body 1Ask and say no well 1Breaking the worry loop 1Righteous anger and perfectionism 1Help someone grieving 1Get it out of your head 1
Approach
Gottman 4Trauma informed 1
When
After a row 2Any ordinary day 2Under stress 1

Offer genuine remorse, not a rushed sorry. Sincere turning back is where the return begins.

Remorse that is felt and shown, not performed to end the discomfort, is the seed of rebuilt trust.

A minuteRebuilding trustGottmanQur’an 66:8

Do not rush to analyze why it happened. That comes much later, and never as a way to shift blame.

Digging into causes too early invites excuses and self-blame. First transparency and remorse, then, in time, understanding.

A minuteRebuilding trustGottmanQur’an 17:36

Deliberately hold your partner's good qualities in mind, and let cherishing crowd out resentful thoughts.

After trust is rebuilding, nurture cherishing: recall and dwell on what you value in them, on purpose.

A minuteRebuilding trustGottmanQur’an 25:74

Rebuild the small rituals of connection that eroded: predictable, reliable moments you can both count on.

Betrayal usually follows the quiet loss of daily connection. Restore steady rituals you can rely on to reconnect.

A minuteRebuilding trustGottmanQur’an 70:23

Wanting comfort when you are hurting is a built-in human need, not a weakness to be ashamed of. Let yourself ask.

The urge to seek closeness and reassurance in distress is wired into us from childhood. Honouring that need, rather than judging it, is part of how…

A minuteRebuild trustTrauma informedQur’an 27:62

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