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

2 practices

Your window of tolerance Coping, mostly Clear all

How long you have

A minute 1 Five minutes 1

Theme · Your window of tolerance

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 When everything feels flat 32 Screens and attention 32 What ADHD actually is 30 Growing empathy 28 Grounding and settling 27 The cost of avoiding 26 Structure and routine 26 Knowing your partner 25 Answering bids 24 Food, caffeine and fuel 24 What worry does 23 Practising under provocation 22 Treatment and medication 20 What you are actually defending 20 Emotions as signals 20 Cool the body first 20 Breathing 19 Making it stick 19 Repair after rupture 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 Breaking the worry loop 14 Shame and stigma 14 Listening and understanding 13 Remembering to do it 13 Rituals of connection 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 Obsessions and compulsions 6 Anger, alcohol and the body 6 Question the thought 5 Meaning after harm 4 Posture and how you carry yourself 4 Safety and grounding 4 Shame 3 Let the wave come 3 Act on your values 3 Name what you feel 3 Working with anger 3 Notice the pattern and flex 3 Your worth is not conditional 3 Calm the body 3 Panic and the body 3 Care for yourself in loss 2 Find meaning 2 Your window of tolerance 2 Patience and trust 2 Work with your brain 2 Ask and say no well 2 Listen to the body 2 Hold a boundary 2 Rest and pacing 2 Get it out of your head 2 Face it gently 2 Keep the bond 2 Help someone grieving 2 Ride the urge 2 Validate yourself and others 2 When you go numb 1 Living with uncertainty 1

When

Under stress 1 Any ordinary day 1

When you notice you are flooded, do one calming thing before any decision or hard conversation.

Do not negotiate from panic. Cool the body first, then think. The decision will still be there.

A minuteYour window of toleranceTrauma informedQur’an 48:4

Learn your signs of too high (racing, panicky) and too low (numb, shut down). Aim for the steady middle.

There is a zone where you can feel and still think. Knowing when you are leaving it is half the skill.

Five minutesYour window of toleranceTrauma informedQur’an 89:27

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