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

3 practices

Act on your values Coping, mostly Clear all

How long you have

A minute 1 Five minutes 2

Theme · Act on your values

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

Approach

Core 2 DBT skills 1

When

Any ordinary day 2 Under stress 1

When a feeling pushes you to hide or lash out and it does not fit the facts, gently do the opposite.

Fear says withdraw; step forward. Anger says strike; soften. When the urge misfits reality, act against it.

A minuteAct on your valuesDBT skillsQur’an 23:96

Ask what kind of person you want to be here, then take one small step that way, even while afraid.

Feelings are loud; values are quieter and truer. Let the step you take answer to the values, not the fear.

Five minutesAct on your valuesCoreQur’an 91:9

When you feel low and stuck, do the next small worthy thing anyway. Action moves mood, not the reverse.

Do not wait to feel like it. One small good act, then another, is how the heaviness starts to lift.

Five minutesAct on your valuesCoreQur’an 16:97

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