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

4 practices

Question the thought A minute Clear all

How long you have · A minute

A minute 4 Five minutes 5 Twenty minutes 1 Longer 1

Who it is written for

Me 4 A practitioner 2

Where you are right now

Coping, mostly 3 Struggling right now 1

Theme · Question the thought

Staying regulated in conflict 46 The moment before you snap 39 Choosing your response 36 Cool the body first 34 Grounding and settling 28 What anger actually is 26 Your nervous system 25 Medication and how it works 25 Systems for daily life 24 Bringing the future closer 22 Answering bids 22 The fear underneath anger 22 Get started 20 Treatment and medication 18 Equanimity and perspective 17 Your sense of time 17 Structure and routine 16 Fondness and admiration 15 Knowing your partner 14 Practising under provocation 14 Growing empathy 14 Affection and touch 14 Making it stick 14 Touch and bodywork 13 Repair after rupture 13 Feelings and focus 12 Getting assessed and diagnosed 11 Food, caffeine and fuel 11 When everything feels flat 9 The cost of avoiding 9 Moving your body 9 Exercise, food and other supports 9 Breathing 9 Gratitude 9 Listening and understanding 8 Tolerate distress 8 Being seen and judged 8 Treatment and medication 8 What ADHD actually is 8 Screens and attention 7 Remembering to do it 7 Rituals of connection 6 Shame and stigma 6 Shared spiritual life 6 What worry does 6 What you are actually defending 6 Feeling from the inside 5 Shame 5 Posture and how you carry yourself 5 Rebuilding trust 5 Emotions as signals 5 Self-compassion 4 Question the thought 4 Safety and grounding 3 Obsessions and compulsions 3 Facing it a step at a time 3 Name what you feel 3 When you use something to cope 3 Breaking the worry loop 2 Your worth is not conditional 2 Hold a boundary 2 Ride the urge 2 Righteous anger and perfectionism 2 Patience and trust 2 Panic and the body 2 Calm the body 2 Notice the pattern and flex 2 Meaning after harm 2 Validate yourself and others 2 Let the wave come 2 Reading, numbers and learning differences 2 When anger turns to harm 2 Working with anger 2 Help someone grieving 1 Get it out of your head 1 Keep the bond 1 Your window of tolerance 1 Face it gently 1 Letting it out safely 1 Anger, alcohol and the body 1 Listen to the body 1 Care for yourself in loss 1 When you go numb 1 Ask and say no well 1 Act on your values 1 Rest and pacing 1

Approach

Core 2 CBT 2

When

Any ordinary day 2 Under stress 2

Take the thought that is upsetting you and ask: what is another way to read this?

The event is fixed; the meaning is not. A second reading often fits the facts and hurts less.

A minuteQuestion the thoughtCoreQur’an 2:216

Notice when you have jumped to the worst story, and hold it as a guess, not a fact.

They meant to hurt me, this always happens. Label these as theories, then look for evidence.

A minuteQuestion the thoughtCoreQur’an 49:12

Some thoughts you could defend all day, and debating whether they are true only gives them more of your time. Try a different question: is this thought kind to me, and does it take me anywhere I want to go?

This one earns its place when you have already proved the case to yourself and feel worse for having done it. You are not conceding the thought is…

A minuteQuestion the thoughtCBTQur’an 39:18

At the end of a stretch of thinking like this, ask yourself plainly what you believe about yourself now, and how that differs from an hour ago.

Shifts that go unnamed tend to have evaporated by the evening. Saying the new version aloud, or writing a single sentence of it, turns it into…

A minuteQuestion the thoughtCBTQur’an 13:11

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