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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

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

Watch for the moment a what if turns into a when. That small slide, from a possibility into something you can already picture in detail, is where worry does most of its damage.

The detail is what convinces you. Your mind supplies the phone call, the face, the exact words, and the body answers the picture as though it were…

A minuteWhat worry doesCBTQur’an 31:34

There is a small gap between something happening and the story you tell yourself about it. That gap is the cheapest place to step in.

Once the story is running the body is already going and everything gets harder. So build one small habit at the front end: a slow breath out when the…

A minuteWhat worry doesCBTQur’an 40:60

A car coming at you and a spider across the room set off the same alarm. Naming which one you are facing, before you act on it, is a skill worth practising.

Say it plainly to yourself: this is dangerous, or this is uncomfortable. Both are true of different things and the second does not require you to…

A minuteWhat worry doesCBTQur’an 9:129

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