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

6 practices

Cool the body first Twenty minutes Clear all

How long you have · Twenty minutes

A minute 34 Five minutes 23 Twenty minutes 6 Longer 2

Who it is written for

A practitioner 6 Me 6 Someone I care about 5

Where you are right now

Struggling right now 4 Coping, mostly 2

Theme · Cool the body first

Systems for daily life 38 Medication and how it works 30 Moving your body 26 Treatment and medication 19 Screens and attention 18 What ADHD actually is 17 Get started 17 Getting assessed and diagnosed 17 Feelings and focus 16 The cost of avoiding 15 Your nervous system 14 Reading, numbers and learning differences 14 Food, caffeine and fuel 11 Exercise, food and other supports 10 What anger actually is 10 Your sense of time 10 Bringing the future closer 9 The moment before you snap 8 Touch and bodywork 8 Shared spiritual life 7 Emotions as signals 6 Grounding and settling 6 The fear underneath anger 6 Tolerate distress 6 Shame 6 Cool the body first 6 Breaking the worry loop 6 Breathing 5 Facing it a step at a time 5 Remembering to do it 5 When you use something to cope 5 When everything feels flat 5 Staying regulated in conflict 5 Shame and stigma 5 Repair after rupture 4 Being seen and judged 4 Choosing your response 4 Growing empathy 4 When anger turns to harm 4 Righteous anger and perfectionism 4 Rituals of connection 4 What worry does 4 Practising under provocation 3 Use your strengths 3 Anger, alcohol and the body 3 Equanimity and perspective 3 Structure and routine 3 Making it stick 3 Knowing your partner 3 Rebuilding trust 3 Obsessions and compulsions 2 Posture and how you carry yourself 2 Feeling from the inside 2 Letting it out safely 2 Answering bids 2 Rest and pacing 1 Safety and grounding 1 Keep the bond 1 Care for yourself in loss 1 Treatment and medication 1 Question the thought 1 What you are actually defending 1 Living with uncertainty 1 Listen to the body 1

Approach

Body based 5 Core 1

When

Under stress 2 After a row 2 Any ordinary day 2

Anger numbs. If it is doing the work of a painkiller for you, it will be hard to put down while the pain underneath is still untreated.

Ask what tends to be there in the half hour before you flare: a bit of shame, feeling small, an old fear about being left. The anger often arrives to…

Twenty minutesCool the body firstCoreQur’an 94:1

If the irritability came in alongside a low patch, or a spell of racing thoughts and hardly any sleep, have the mood looked at rather than treating the temper on its own.

Irritability is part of depression, and it belongs to the mixed and elevated states of bipolar disorder too. Anger skills are still worth having, and…

Twenty minutesCool the body firstBody basedQur’an 78:9

Squeeze the hand, hold it for a few seconds, then let it go slowly. The letting go is where the calm is, and it works better once you have practised the long version.

Full muscle relaxation, working through the body group by group, takes about twenty minutes and is worth doing a handful of times. Once your body…

Twenty minutesCool the body firstBody basedQur’an 20:14

Shouting it out does not empty the tank. Going over it loudly, in your head or at somebody, tends to keep the anger topped up rather than draining it.

There is a difference between letting pressure out of the body and rehearsing the grievance. A walk, a swim, hard cleaning, prayer: all of that…

Twenty minutesCool the body firstBody basedQur’an 89:27

Anger leaves fuel in the body with nowhere to go. Spend it on something physical, without replaying the argument while you do.

This is not getting it off your chest. The target is the surplus energy, so stairs, a brisk walk, or a hard ten minutes of almost anything will do…

Twenty minutesCool the body firstBody basedQur’an 28:73

Movement can settle you or wind you further up, and the difference is mostly what your mind is doing while you move.

Pacing the kitchen while you build the case against someone keeps the whole system revved. The same twenty minutes spent counting breaths or noticing…

Twenty minutesCool the body firstBody basedQur’an 13:28

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