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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

29 practices
Cool the body first remove filterStruggling right now remove filterClear all
How long you have
A minute 17Five minutes 8Twenty minutes 4
Who it is written for
A practitioner 29Me 28Someone I care about 25
Where you are right now · Struggling right now
Struggling right now 29Coping, mostly 20Getting ready for something 16
On your own, or with someone
On my own 26Both of us together 2Involves someone else 1
Theme · Cool the body first
Your nervous system 47Grounding and settling 35What anger actually is 34Cool the body first 29Screens and attention 28The moment before you snap 27Medication and how it works 25Systems for daily life 25Get started 24Touch and bodywork 22What ADHD actually is 21Feelings and focus 20Choosing your response 18When everything feels flat 18Getting assessed and diagnosed 18Shame and stigma 18Treatment and medication 16Equanimity and perspective 16Food, caffeine and fuel 15Your sense of time 15Shame 15The fear underneath anger 14The cost of avoiding 13Tolerate distress 13Moving your body 13Obsessions and compulsions 12Reading, numbers and learning differences 11What worry does 11Feeling from the inside 10Breathing 10Emotions as signals 10When you use something to cope 9Being seen and judged 9Breaking the worry loop 9Remembering to do it 8Treatment and medication 8Practising under provocation 8Growing empathy 7Bringing the future closer 7Structure and routine 7Exercise, food and other supports 6Question the thought 6Posture and how you carry yourself 6When you go numb 6Making it stick 6When anger turns to harm 4Letting it out safely 4Living with uncertainty 3Facing it a step at a time 3What you are actually defending 3Self-compassion 3Rest and pacing 2Use your strengths 1Righteous anger and perfectionism 1Anger, alcohol and the body 1Panic and the body 1
Approach
Body based 25Mindfulness 3Core 1
When
Under stress 19After a row 7Any ordinary day 3

If one sigh helps, take another. Nothing says you have to wait for the hard part to be over first.

Waiting makes the sigh a report on something already finished. Repeating it while you are still in the middle turns it into an intervention instead.…

Five minutesCool the body firstBody basedQur’an 17:79

For a child who is boiling over: eyes closed, fingers gently over the ears, and a long humming breath out. They can feel the buzzing inside their own head.

Blocking their ears is something an upset child often does already, so you are borrowing a movement their hands know rather than teaching a new one.…

Five minutesCool the body firstBody basedQur’an 78:10

Instead of shutting your eyes, let your gaze go soft and wide: the sky, the far wall, the space above someone's shoulder. Keep them open and let the focus loosen.

Closing your eyes in front of someone reads as walking out of the conversation, and it often makes things worse. A soft open gaze breaks the lock…

Five minutesCool the body firstMindfulnessQur’an 48:4

Find something with nothing in it to look at: sky, a blank wall, a ceiling, a stretch of grass. Do not concentrate on it. Let your attention spread out over it.

Hostile thinking needs something to grip, and it will use whatever the eyes hand it. An expanse with no features gives it nothing, so the replay…

Five minutesCool the body firstMindfulnessQur’an 40:61

If techniques and explanations are not for you, carry a bottle of water and drink it down whenever you feel yourself going up. That is the whole method.

Some people want something to do, not something to understand, and that is a perfectly reasonable way to be. A bottle in your bag or your van is a…

Five minutesCool the body firstBody basedQur’an 8:11

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

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

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