Inshirahone small thing, well grounded
GuidesPracticesAboutGet help nowInshirah Academy

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

265 practices
Twenty minutes remove filterCoping, mostly remove filterClear all
Area
Focus, starting, and ADHD 115Your body 49Anger 38Your marriage 28Worry and anxiety 21Low mood and hard feelings 10Grief and loss 2After harm 2
How long you have · Twenty minutes
A minute 553Five minutes 822Twenty minutes 265Longer 85
Who it is written for
A practitioner 226Me 218Someone I care about 158My husband or wife 45
Where you are right now · Coping, mostly
Coping, mostly 265Struggling right now 118Getting ready for something 83
On your own, or with someone
On my own 134Involves someone else 81Both of us together 50
Theme
Systems for daily life 21Medication and how it works 19Moving your body 17Getting assessed and diagnosed 11The cost of avoiding 11Get started 11Screens and attention 10Touch and bodywork 8Your nervous system 8Feelings and focus 7Shared spiritual life 7Treatment and medication 7What anger actually is 6Exercise, food and other supports 5The moment before you snap 5Staying regulated in conflict 5Breaking the worry loop 5Food, caffeine and fuel 5What ADHD actually is 5Bringing the future closer 5When anger turns to harm 4The fear underneath anger 4When everything feels flat 4Growing empathy 4Rituals of connection 4Righteous anger and perfectionism 4Repair after rupture 4Grounding and settling 4Your sense of time 3Knowing your partner 3Making it stick 3Structure and routine 3Reading, numbers and learning differences 3Breathing 3Rebuilding trust 3Emotions as signals 3Shame and stigma 2Use your strengths 2What worry does 2Anger, alcohol and the body 2Feeling from the inside 2Equanimity and perspective 2When you use something to cope 2Cool the body first 2Answering bids 2Obsessions and compulsions 1Posture and how you carry yourself 1Practising under provocation 1Tolerate distress 1Treatment and medication 1Remembering to do it 1Choosing your response 1Care for yourself in loss 1Keep the bond 1Listen to the body 1Rest and pacing 1Facing it a step at a time 1Safety and grounding 1
Approach
ADHD skills 73Medical and treatment 61Core 34CBT 29Body based 22Gottman 21Mindfulness 8Emotionally focused 8Trauma informed 3Parts work 2Grief 2DBT skills 2
When
Any ordinary day 225After a row 19Under stress 9In a change 6Something good 2Coming and going 2When apart 2

If a child is behind in reading, the gap rarely closes on its own with another year of the same. Asking for a proper assessment now is kinder than hoping that maturity will do the work.

National figures show reading proficiency barely shifting between primary school and the end of secondary, which tells you that catching up later is…

Twenty minutesReading, numbers and learning differencesCoreQur’an 16:43

Build numbers and break them up again. Seven is five and two, and also six and one, and a child who can see that has the thing mental arithmetic is made of.

Blocks, buttons, coins, anything you can push into two piles and back together. Ask which numbers fit inside other numbers and let the child show you…

Twenty minutesReading, numbers and learning differencesCoreQur’an 87:8

In practice, you sometimes have to stop a child using the trick that has kept them afloat, so the weaker skill finally gets used. Expect them to hate it for a while.

If memorising is doing the work, the part that should be doing it never gets a turn. So build short pieces of practice where the workaround is simply…

Twenty minutesReading, numbers and learning differencesCoreQur’an 94:5

Move the body gently, a walk, a stretch, to discharge what fear leaves stored in it.

Fear is physical energy. Letting the body move helps it complete and settle what it could not before.

Twenty minutesListen to the bodyTrauma informedQur’an 62:10

There are around twenty five antidepressants and nowhere near twenty five mechanisms. What comes next is decided mostly by side effects, other conditions, and what has already worked for you.

Which is why your own record is worth more than any comparison chart. Keep a plain list: what you took, at what dose, for how long, what it helped,…

Twenty minutesWhen everything feels flatMedical and treatmentQur’an 2:214

The reason depression is mostly treated by GPs now is pharmacological. A drug you can start without an ECG, blood monitoring or a diet sheet is a drug that fits inside a ten minute appointment.

That has been good for access, and it puts a lot of weight on a very short conversation. Go in with the specifics written down: which symptoms, since…

Twenty minutesWhen everything feels flatMedical and treatmentQur’an 16:69

For some young people self-harm carries something besides relief: belonging, recognition, a name for who they are among friends who do the same.

That is uncomfortable to sit with and it changes what helps. If a behaviour is the reason someone feels understood, taking it away without touching…

Twenty minutesWhen everything feels flatParts workQur’an 9:118

Ask what the behaviour does for them, and then ask how they would like to feel instead. Both questions open more than telling them to stop ever does.

The first question maps what is being managed: numbness, rage, panic, a need to make something visible. The second gives you a goal in their words…

Twenty minutesWhen everything feels flatParts workQur’an 93:5

The same loss of appetite means very different things in different children. A slight child who was already struggling to gain weight may need a different formulation or a different medicine altogether.

For a sturdy child a smaller lunch is a nuisance. For one with nothing spare it is a reason to change the plan. Non-stimulant options exist and are…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 2:286

If you take a prescribed stimulant and your workplace tests, sort the paperwork before anyone asks. A labelled bottle and a short letter from your prescriber turn an alarming result into a filing matter.

Prescribed amphetamine shows up on a standard screen as amphetamine, because that is what it is. The test cannot tell the pharmacy from anything…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 12:67

Every workplace runs on a map nobody prints: who really decides, who to ask, what the polite route is. Picking that up by osmosis is exactly the channel that struggles here.

So you follow the written process, do it correctly, and it goes wrong anyway, and nobody can tell you why. The repair is to have it taught rather…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 20:114

If you carry a firm dislike of medication from childhood, it is worth asking what you actually remember. Often what is remembered is a row between two adults rather than anything the medicine did.

Where parents disagreed about it, the disagreement was frequently about control and about each other. A child in the middle of that absorbs a…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 3:159

Plenty of children on a stimulant are taking something else as well, most often an antidepressant. That second medicine is usually there for a second problem rather than for the attention itself.

It is a useful lens when a regimen has grown complicated. Ask what each item is for, and the list generally resolves into a treatment for the…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 17:35

To find out whether treatment is helping, ask the people who live with the person. One parent who stopped her medication for a family holiday remembered a lovely trip, while her children remembered running it.

Two teenagers had packed for her, fetched what she forgot, and kept an eye on the airport clock. She had no idea any of it happened. There is no…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 3:159

Some settings simply suit an attention difficulty better. Expectations set out minute by minute, consequences that arrive the same day, a visible ladder to climb: military life often fits for exactly those reasons.

The point carries well beyond the army. When you are helping someone choose work, ask what the day actually looks like rather than what the job is…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 2:185

The old argument about medication against behaviour therapy was set down years ago. The useful question now is what each one covers.

They work by different routes and they reach different hours of the day, so putting them in a single contest was never going to tell anyone much.…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 12:67

Adding psychosocial work to medication buys something extra, and less than people hope. The extra tends to arrive in the places medication was never going to reach.

Homework routines, the temperature of arguments at home, how a teacher speaks to a child, the hours after a dose has worn off: that is where the…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 2:286

Doing the behavioural work alongside a medicine can mean managing on less of it. That matters most for the side effects that follow the size of the dose.

Appetite, sleep and irritability all tend to scale with how much is being taken. Where part of the load is carried by routines, by support at school,…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 7:31

One question is worth asking before choosing between products: which part of the day actually goes wrong? Bead type capsules tend to give more early on, while the pump type keeps more back for the afternoon.

Two products can hold the same molecule and cover the same number of hours, and still fit one person and not another, because of where the strongest…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 42:38

Stopping medication rises sharply in the early teenage years. If that is where you are, it helps to know this is the usual pattern rather than a sign that something has gone wrong with your child.

The pull is understandable: wanting to be in charge of your own body, hating being the one who is different, and a parent no longer standing over the…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 3:159

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