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.

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1158 practices

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Ask one question about the worry: is there something to be done here that has not been done? If yes, make the plan. If the plan already exists, or there is nothing to plan, the worry gets no more of your time.

Making a study timetable is useful once. Making it for the fourth time is worry wearing the clothes of work. The test is not how serious the topic is…

Twenty minutesBreaking the worry loopCBTQur’an 3:159One line of research

Online you can edit, delete, mute and leave. People who have done most of their socialising that way often find ordinary company unbearable, because ordinary company cannot be controlled.

If that describes you, the answer is not to become a different sort of person. It is practice in rooms you cannot manage: a class, a job with shifts,…

Twenty minutesBreaking the worry loopCBTQur’an 29:45One line of research

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 25:47One line of research

You were shaped with care. On a day you feel worthless, that is a feeling, not a fact.

Feeling worthless is weather, not the ground. The ground is that you were made well.

A minuteYour worth is not conditionalDBT skillsQur’an 95:4One line of research

Stop measuring your inside against other people's outside. Run your own race.

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

Practising under provocation

Food, caffeine and fuel

Making it stick

Structure and routine

Cool the body first

What worry does

Screens and attention

What you are actually defending

Treatment and medication

Growing empathy

Breathing

Fondness and admiration

Answering bids

Righteous anger and perfectionism

Being seen and judged

Shame and stigma

Feeling from the inside

Breaking the worry loop

When you use something to cope

Use your strengths

Gratitude

Shared spiritual life

Anger, alcohol and the body

Facing it a step at a time

Question the thought

When anger turns to harm

Posture and how you carry yourself

Notice the pattern and flex

Name what you feel

Rebuilding trust

Your worth is not conditional

Affection and touch

Ride the urge

Rest and pacing

Your window of tolerance

Work with your brain

Patience and trust

Obsessions and compulsions

Listen to the body

Reading, numbers and learning differences

Keep the bond

Hold a boundary

Get it out of your head

Find meaning

Face it gently

Care for yourself in loss

Rituals of connection

When you go numb

The cost of avoiding

Panic and the body

Validate yourself and others

Living with uncertainty

Listening and understanding

Comparison is a game rigged to make you lose. Turn your eyes back to your own path.

A minuteYour worth is not conditionalDBT skillsQur’an 4:32One line of research

Your worth is not your output. A bad day at work does not lower your value as a person.

You are not a scoreboard. Performance rises and falls; your worth is not pinned to it.

Five minutesYour worth is not conditionalDBT skillsQur’an 17:70One line of research

Most of the traffic on the nerve joining your gut, heart and lungs to your brain is heading upwards. When your stomach turns or your chest tightens, your body is reporting in.

It helps to treat those sensations as messages rather than faults to be got rid of. Next time your stomach drops before a difficult phone call, try…

A minuteYour nervous systemBody basedQur’an 50:16One line of research

You can tell you are settled by small signs: your breath sits low in your belly, feelings arrive in waves rather than floods, and you can think and feel at the same time.

Other markers: your voice has some tune in it, you can take in new information, you can read what is happening on someone else's face. Knowing your…

A minuteYour nervous systemBody basedQur’an 48:4One line of research

You will stop doing this once you feel better. Write it on your list of things that help, so it is there next time instead of forgotten.

Adherence fades the same way it does with exercise, and the fading is not a character flaw. The trouble is that when you next need it you will be in…

A minuteYour nervous systemBody basedQur’an 32:9One line of research

A gut feeling is a real signal rather than a turn of phrase. The chemicals that carry emotion in your brain are also at work in your heart and your gut.

This matters most if you grew up being told your read on a situation was wrong. Noticing the sensation, naming it, then checking it against what you…

A minuteYour nervous systemBody basedQur’an 91:7One line of research

The calm and connected part of this system speaks through your face, your voice, your ears and your heart. That is why those are the places to work.

A softer face, a slower voice, unhurried breathing and something friendly to look at are not decoration. They are the reachable end of the circuit…

A minuteYour nervous systemBody basedQur’an 23:78One line of research

Breathing that has gone almost invisible happens in both kinds of stillness, so it will not tell you which one you are looking at. Muscle tone will.

Look at the jaw, the hands, the shoulders, the way the body is being held in the chair. Tight and set is one thing. Slack and heavy is another. You…

A minuteYour nervous systemBody basedQur’an 32:9One line of research

Stand on one foot for half a minute, a hand on a chair if you need it, and put all your attention into the foot on the floor.

You will find it is never still. There is a constant small negotiation towards the toes, the heel, one side and back again, and every so often you…

A minuteYour nervous systemBody basedQur’an 3:191One line of research

Try locking your ankle and holding everything rigid while you balance. You will fall over. The wobble was doing the work.

People who are frightened of losing control often try to hold themselves regulated: clamped, monitoring, allowing no drift. It is exhausting and it…

A minuteYour nervous systemBody basedQur’an 13:28One line of research

There are small signs that somebody has come back into connection: light in the eyes, a bit of music in the voice, a smile that arrives by itself.

They are easy to see once you know to look, and they are just as useful in reverse. If you are with someone difficult and your own voice has gone…

A minuteYour nervous systemBody basedQur’an 23:78One line of research

Breath does not always calm. For some people it opens the door to feeling, for others it puts a little distance in. Find out which it does for you today.

The instruction to breathe deeply gets handed out as though it settles everyone. Plenty of people find that attention to their breath brings the…

A minuteYour nervous systemBody basedQur’an 7:205One line of research

Your heart speeds up slightly on every breath in and slows on every breath out. Sit quietly with a hand on your chest and you can feel it.

This is why lengthening the out breath calms you and lengthening the in breath wakes you up. It also means you carry a working control that needs no…

A minuteYour nervous systemBody basedQur’an 25:47One line of research

Hum a note you like for a few breaths, and try covering your ears with your palms so the sound fills your head.

The vibration carries through your throat and your inner ear, and humming lengthens the out breath for you without any counting. Choose your own note…

A minuteYour nervous systemBody basedQur’an 7:205One line of research

Breathe in, then push the air out gently against a closed throat, or against lightly pinched nostrils, for a couple of seconds.

The change of pressure in your chest is what does the work, and two or three rounds are enough to notice something. Keep it gentle. Straining is…

A minuteYour nervous systemBody basedQur’an 94:1One line of research

Whatever happens in a session, the change gets built in the other hours. Choose things you can do at a bus stop with nothing in your hands.

There are roughly 167 waking hours a week outside an appointment, and that is where a practice either becomes yours or quietly disappears. Elaborate…

A minuteYour nervous systemBody basedQur’an 3:191One line of research