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

32 practices
How long you have
Who it is written for
Where you are right now · Coping, mostly
On your own, or with someone
Theme · When everything feels flat
Medication and how it works 104Systems for daily life 70Getting assessed and diagnosed 63Your nervous system 61What anger actually is 60Staying regulated in conflict 60Get started 48Moving your body 48Equanimity and perspective 46Choosing your response 44Bringing the future closer 43The moment before you snap 43The fear underneath anger 42Exercise, food and other supports 41Your sense of time 40Treatment and medication 39Feelings and focus 38Touch and bodywork 38Screens and attention 32When everything feels flat 32What ADHD actually is 30Growing empathy 28Grounding and settling 27The cost of avoiding 26Structure and routine 26Knowing your partner 25Answering bids 24Food, caffeine and fuel 24What worry does 23Practising under provocation 22What you are actually defending 20Cool the body first 20Emotions as signals 20Treatment and medication 20Repair after rupture 19Making it stick 19Breathing 19Being seen and judged 18Shared spiritual life 17Rebuilding trust 17Righteous anger and perfectionism 16Fondness and admiration 15Affection and touch 15Shame and stigma 14Breaking the worry loop 14Listening and understanding 13Remembering to do it 13Rituals of connection 13Feeling from the inside 12When you use something to cope 11When anger turns to harm 11Reading, numbers and learning differences 10Tolerate distress 10Gratitude 9Facing it a step at a time 9Self-compassion 8Use your strengths 8Obsessions and compulsions 6Anger, alcohol and the body 6Question the thought 5Meaning after harm 4Safety and grounding 4Posture and how you carry yourself 4Name what you feel 3Panic and the body 3Working with anger 3Notice the pattern and flex 3Your worth is not conditional 3Shame 3Act on your values 3Let the wave come 3Calm the body 3Listen to the body 2Your window of tolerance 2Keep the bond 2Hold a boundary 2Help someone grieving 2Ask and say no well 2Rest and pacing 2Get it out of your head 2Find meaning 2Patience and trust 2Validate yourself and others 2Face it gently 2Care for yourself in loss 2Ride the urge 2Work with your brain 2When you go numb 1Living with uncertainty 1
Approach
When

You can say what an SSRI does in one sentence. It blocks the doorway that carries serotonin back out of the gap between two nerve cells, so more of it stays there for longer and is likelier to be picked up.

Worth being able to say plainly, because most people are carrying something vaguer and more frightening than that. It also sets a fair expectation.…

A minuteWhen everything feels flatMedical and treatmentQur’an 8:24

The blockade is partial. Serotonin is not trapped in there forever: enzymes still break it down and the transporters that are not blocked carry on working.

That matters for accuracy and it matters for reassurance, because people do picture something flooding and stuck. It also explains why serotonin…

A minuteWhen everything feels flatMedical and treatmentQur’an 94:1

Serotonin syndrome comes from stacking, and the second agent is usually something nobody thought to mention: a migraine tablet, a cough medicine, a herbal remedy for low mood.

Triptans, tramadol, dextromethorphan, linezolid and St John's wort all count, as do other antidepressants. Someone who mentions in passing that they…

A minuteWhen everything feels flatMedical and treatmentQur’an 12:87

When someone says they react badly to normal doses of almost everything, take it as information about their body rather than as a personality trait.

Bodies differ in how fast they break a medicine down. Give two people the same dose and one of them may be holding far more of it for far longer,…

A minuteWhen everything feels flatMedical and treatmentQur’an 65:7

Whether a medicine works can turn on something as ordinary as taking it with food or moving it to bedtime.

Vilazodone is the clear case. On an empty stomach a good deal less of it is absorbed, and the nausea it can cause is easier to sit with overnight…

A minuteWhen everything feels flatMedical and treatmentQur’an 16:69

If a medicine leaves you wired, restless or with a pulse that will not settle, report it rather than tolerating it quietly.

The antidepressants that act on noradrenaline as well as serotonin can raise blood pressure and put nerves on edge, and with some of them that grows…

A minuteWhen everything feels flatMedical and treatmentQur’an 13:28

The same medicine can be dangerous given one way and safe given another. Slow release is not a marketing word.

Bupropion was pulled from the market over seizures and came back once a slow release form existed, because what drove the risk was the sharp peak…

A minuteWhen everything feels flatMedical and treatmentQur’an 12:110

When someone tells you they have been hurting themselves, keep your face steady and stay curious. Alarm closes the conversation, and you need it open.

A visible flinch teaches the person that this is not something you can hear, and the next disclosure goes elsewhere or nowhere. It can also make the…

A minuteWhen everything feels flatParts workQur’an 16:127

The chemistry story runs backwards from how it is usually told. Nobody found a low chemical and then built a drug. They noticed what certain drugs did to mood and reasoned back to what must have been missing.

Reserpine emptied out the monoamines and people became depressed. Iproniazid and imipramine raised them and mood lifted. Out of that came the account…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Depression is not one thing with one address. Fatigue, blank concentration, lost libido and the loss of pleasure do not all come from the same place, so it helps to name which one you most want moved.

This is why two people with the same diagnosis get offered different tablets. A flat, pleasureless presentation points one way, a fatigued and achey…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

Ask why the tablets take weeks. That one question sorts the honest accounts of how they work from the tidy story about a chemical being low.

Four competing versions sit under the same umbrella: too little released, reuptake running too hard, too much broken down, or receptors that need an…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:50

Nearly all of them do the one thing: keep a monoamine hanging about in the synapse for longer. So when you hear that some other tablet is stronger, be a little sceptical.

Head to head, the differences in how much they lift mood are modest. Where they really differ is in everything else they do to you, and in how well…

Five minutesWhen everything feels flatMedical and treatmentQur’an 15:88

SSRIs became the default for four reasons, and being more effective is not among them. They are easier to tolerate, taken once a day, far safer in overdose, and cheap as generics.

Tricyclics match them for lifting mood and are dangerous in overdose because of what they do to the heart. MAOIs carry food and drug interactions…

Five minutesWhen everything feels flatMedical and treatmentQur’an 13:28

The standing side-effect list is sexual difficulty, less appetite, an unsettled stomach, disturbed sleep and headache. Sexual side effects are common, and almost nobody raises them unprompted.

So ask directly, and ask about sleep while you are there. People do not usually announce these things. They quietly stop taking the tablet and say…

Five minutesWhen everything feels flatMedical and treatmentQur’an 6:125

Never come off an antidepressant on your own. The taper belongs to the prescriber, and for some drugs it needs to be slower and longer than people expect.

The moment to raise this is before anybody acts, not afterwards. If a client is feeling better and starting to think about stopping, that thought is…

Five minutesWhen everything feels flatMedical and treatmentQur’an 9:118

One person's side effect is another person's treatment. Sedation is a burden for someone who cannot get out of bed and a gift for someone who cannot get to sleep.

Read the comparison charts that way and they stop being lists of harms. They turn into a set of levers: this one settles, this one gets you moving,…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:1

Two rough shapes of low mood are worth telling apart: the irritable, restless, crabby kind, and the flattened, heavy, nothing matters kind.

They ask for different things. The agitated version often tolerates and even welcomes something sedating, while the flattened version needs whatever…

Five minutesWhen everything feels flatMedical and treatmentQur’an 30:36

A genetic test can tell you how quickly your body clears a medicine. It cannot tell you whether that medicine will lift your mood, and it helps to keep those two questions apart.

Where these panels earn their place is in dosing and tolerability. Someone who breaks a drug down slowly may need less of it, and someone who clears…

Five minutesWhen everything feels flatMedical and treatmentQur’an 26:80

Some antidepressants take weeks to build up and weeks to clear, so both the improvement and the aftermath run on a slower clock than you would expect.

Fluoxetine is the usual example. It and the substance it turns into stay around a long time, which means a fair trial is counted in weeks and…

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

Some newer antidepressants do two jobs in a single tablet: the familiar one of keeping serotonin available, plus a direct nudge at the receiving end.

This is worth knowing because it explains what a person actually feels. A drug with a second action brings a second set of effects, wanted and…

Five minutesWhen everything feels flatMedical and treatmentQur’an 10:57

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