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

No option comes without a cost. The useful question is not which medicine has side effects, it is which side effects you could live with.

One drug may unsettle your stomach for a fortnight and leave your sex life alone. Another may be kind to the stomach and flatten desire for as long…

Five minutesWhen everything feels flatMedical and treatmentQur’an 94:5

Raising a dose does not simply raise the benefit. It raises everything the drug does, including the parts nobody was asking for.

As the amount climbs, a medicine begins touching things it barely touched before, which is why new side effects can appear at a higher dose of…

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

A newer version of a familiar medicine is usually a tidier version rather than a leap, and tidier is still worth something.

Desvenlafaxine is venlafaxine after the liver has done its work, given directly. The point of that is fewer differences between people who process…

Five minutesWhen everything feels flatMedical and treatmentQur’an 93:11

Most antidepressants share a family resemblance. Bupropion does not, so much of what you have read about the others simply does not apply to it.

It works on the systems carrying drive and alertness rather than on serotonin, which is why its effects, wanted and unwanted, sit at an angle to the…

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

If you know something about a person's history that the prescriber may not, say it. A past eating disorder or a single seizure can change what is safe to prescribe.

Bupropion lowers the seizure threshold, and in someone who is purging, restricting or very underweight that risk climbs meaningfully. The therapist…

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

When the same medicine keeps turning up for unrelated problems, that usually means one action touches all of them. It does not mean somebody has found a cure for everything.

Bupropion appears in depression, in stopping smoking, in a weight loss combination and sometimes in attention problems, because the system it works…

Five minutesWhen everything feels flatMedical and treatmentQur’an 41:49

When a treatment is offered, it is fair to ask whether it is the licensed version or a use that sits outside the licence, and what monitoring comes with it.

Ketamine for depression is the live example. The doses used are far below anaesthetic ones, the nasal form has approval for treatment resistant…

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

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

Coming off an antidepressant is a piece of work in itself. Plan it slowly with the prescriber rather than stopping on the day you feel well.

Some, venlafaxine especially, leave the body fast enough that a missed dose is felt within a day: dizziness, strange electrical sensations, a mood…

LongerWhen everything feels flatMedical and treatmentQur’an 16:127

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