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

Facing it a step at a time Twenty minutes Clear all

How long you have · Twenty minutes

A minute 3 Five minutes 13 Twenty minutes 5 Longer 3

Who it is written for

A practitioner 5 Me 5 Someone I care about 4

Where you are right now

Getting ready for something 4 Coping, mostly 1

On your own, or with someone

Involves someone else 2 On my own 2 Both of us together 1

Theme · Facing it a step at a time

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 Reading, numbers and learning differences 14 Your nervous system 14 Food, caffeine and fuel 11 Your sense of time 10 What anger actually is 10 Exercise, food and other supports 10 Bringing the future closer 9 Touch and bodywork 8 The moment before you snap 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

When

Any ordinary day 4 Under stress 1

A ladder worth climbing has six things: real steps, built with you rather than for you, in your own words, a first rung that is genuinely easy, your hand on the pace throughout, and practice often enough to add up.

Most ladders come apart for dull reasons. The bottom rung was somebody else's idea of easy. The wording came out of a manual. Nobody said you were…

Twenty minutesFacing it a step at a timeCBTQur’an 84:19

When something frightens you the mind offers one option: do not go. Force out two or three more before judging any of them, daft ones included. Choosing needs something to choose between.

There is an order that works. Say what the problem actually is, in one sentence. List some options without weighing them yet. Then go through what is…

Twenty minutesFacing it a step at a timeCBTQur’an 12:87

Years of avoiding people leave real gaps, not only fear. How to start small talk, how to join a group already talking, how to get out of a conversation. Those can be taught, and being taught them is not an insult.

Sending someone into a peer group without the ordinary moves risks a genuinely bad afternoon, which then teaches exactly the wrong lesson. Practise…

Twenty minutesFacing it a step at a timeCBTQur’an 20:28

Put a number on each step, nought to ten, and let it be your number. Two people facing the same school will not agree about which part is worst, and the ladder has to belong to the person climbing it.

One child dreads the bus and is fine once inside the building. Another would happily ride the bus all morning and cannot get through the front door.…

Twenty minutesFacing it a step at a timeCBTQur’an 23:62

Run it in your head first, then act it out with someone safe, then do it for real. It is a preseason, and nobody thinks the preseason is cheating.

Each round adds a little pressure while help is still to hand. Imagining it stirs the fear enough to show whether your plan holds up. Acting it out…

Twenty minutesFacing it a step at a timeCBTQur’an 92:7

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