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

24 practices

Breaking the worry loop Clear all

How long you have

A minute 2 Five minutes 15 Twenty minutes 6 Longer 1

Who it is written for

A practitioner 24 Someone I care about 24 Me 23

Where you are right now

Coping, mostly 14 Struggling right now 9 Getting ready for something 1

On your own, or with someone

On my own 13 Involves someone else 11

Theme · Breaking the worry loop

Medication and how it works 177Your nervous system 120Systems for daily life 114What anger actually is 103Getting assessed and diagnosed 93 The moment before you snap 88 Choosing your response 81 Get started 74 Moving your body 71 Treatment and medication 71 Grounding and settling 71 Equanimity and perspective 68 Feelings and focus 66 Your sense of time 66 Staying regulated in conflict 65 What ADHD actually is 65 Touch and bodywork 65 Cool the body first 65 Screens and attention 62 Exercise, food and other supports 61 The fear underneath anger 61 Bringing the future closer 60 Food, caffeine and fuel 59 When everything feels flat 54 Practising under provocation 46 The cost of avoiding 44 Structure and routine 36 Growing empathy 36 Breathing 35 Shame and stigma 35 What worry does 34 Reading, numbers and learning differences 34 Making it stick 33 Treatment and medication 31 Being seen and judged 30 Emotions as signals 30 Tolerate distress 27 Remembering to do it 27 Feeling from the inside 25 Knowing your partner 25 What you are actually defending 24 Breaking the worry loop 24 Answering bids 24 When you use something to cope 24 Facing it a step at a time 24 Repair after rupture 19 Shame 19 Obsessions and compulsions 18 Rebuilding trust 17 Righteous anger and perfectionism 17 Shared spiritual life 17 Fondness and admiration 15 When anger turns to harm 15 Affection and touch 15 Posture and how you carry yourself 13 Rituals of connection 13 Listening and understanding 13 Self-compassion 12 Question the thought 11 Use your strengths 10 Gratitude 9 Anger, alcohol and the body 8 When you go numb 7 Rest and pacing 5 Living with uncertainty 5 Panic and the body 5 Letting it out safely 4 Meaning after harm 4 Safety and grounding 4 Notice the pattern and flex 3 Working with anger 3 Let the wave come 3 Calm the body 3 Name what you feel 3 Act on your values 3 Your worth is not conditional 3 Find meaning 2 Listen to the body 2 Ask and say no well 2 Keep the bond 2 Hold a boundary 2 Help someone grieving 2 Work with your brain 2 Get it out of your head 2 Your window of tolerance 2 Face it gently 2 Validate yourself and others 2 Ride the urge 2 Patience and trust 2 Care for yourself in loss 2

When

Any ordinary day 16 Under stress 6 After a row 1 Coming and going 1

With a child, make it a job rather than a lesson. They are the detective, the worried thought is the claim, and the task is to collect what supports it and what does not before deciding anything.

Two columns on a page, in their handwriting, not yours. Ask what a friend would notice, what happened the last three times, what would have to be…

Twenty minutesBreaking the worry loopCBTQur’an 17:36

Do not tell a child their thinking is wrong, and do not hand them the better thought. Ask the questions and let them arrive at it themselves.

A conclusion someone reaches on their own stays with them. One that was given to them falls apart the moment they are frightened, because it was…

Twenty minutesBreaking the worry loopCBTQur’an 40:60

Sometimes there really is evidence for the fear. Say so. The balance comes from the other column being fuller, not from pretending the first column is empty.

Children are being bullied, are laughed at, do get things wrong in front of everyone. If you wave that away, they learn the exercise is fixed and…

Twenty minutesBreaking the worry loopCBTQur’an 53:28

Short sessions spread over days beat one long night. The settling of what you learned happens after you stop, and a short night undoes a good deal of the day's work.

A perfectionist will not cut their hours to be kinder to themselves, but they will cut them to get a better mark. So argue it on those terms.…

LongerBreaking the worry loopCBTQur’an 25:47

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