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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563 practices

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Much of the progress in these medicines over the past twenty years has been in how the drug is delivered rather than in new molecules. So if one version did not suit you, another form of the same drug can still be worth a try.

People often conclude that a whole class has failed them when what failed was one release pattern: too sharp, too short, too much at once. That is a…

Five minutesMedication and how it worksMedical and treatmentQur’an 33:5One line of research

A pharmacy refusing a valid prescription is often working from a made-up rule or a plain mistake. It can usually be escalated, and it usually resolves fast.

People have been turned away for having a prescriber in the next county, or told the shop does not stock narcotics for a medicine that is not one.…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 5:87One line of research

With many of these medicines the unpleasant part turns up on day one and the good part takes weeks. Knowing that in advance is most of what carries people across the gap.

The first fortnight can feel like a bad bargain, because it is one: you pay now for something that arrives later. Put a date in the diary two to four…

Twenty minutesMedication and how it worksMedical and treatmentQur’an 94:5One line of research

Being in recovery is not a reason to leave an attention difficulty untreated. The restlessness that made a substance useful is still there once the substance goes.

Clinicians often hold back here, uneasy about a stimulant for someone with a history, and that caution is understandable. The other choice carries a…

LongerMedication and how it worksMedical and treatment

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

Breathing

Shame

Feeling from the inside

Getting assessed and diagnosed

Feelings and focus

Being seen and judged

When you use something to cope

Practising under provocation

What worry does

Treatment and medication

Bringing the future closer

Question the thought

Making it stick

Breaking the worry loop

Structure and routine

Exercise, food and other supports

Growing empathy

Letting it out safely

Emotions as signals

Remembering to do it

Posture and how you carry yourself

When you go numb

Self-compassion

Living with uncertainty

What you are actually defending

Facing it a step at a time

Reading, numbers and learning differences

When anger turns to harm

Anger, alcohol and the body

The cost of avoiding

Use your strengths

Righteous anger and perfectionism

Rest and pacing

Panic and the body

Qur’an 21:83

One line of research

For a small number of children the question was never about school reports. A toddler who runs into a road and keeps running, a child who climbs the pool fence: what is being weighed there is whether they stay alive.

Most decisions about treating a very young child are finely balanced and deserve to be taken slowly. Where the behaviour itself is life threatening,…

LongerMedication and how it worksMedical and treatmentQur’an 21:84One line of research

Unmanaged ADHD wrecks sleep, food and movement, and wrecked sleep, food and movement make the attention worse the next day. The loop feeds itself, which is also the hopeful part: a small repair anywhere in it pays back more than it should.

Short sleep hits the same front part of the brain that is already struggling, so a late night costs you more than it costs other people. Pick the one…

LongerMedication and how it worksADHD skillsQur’an 7:31One line of research

Missing a day is not the end of the programme. You missed a day. Tomorrow you carry on.

The dangerous part is not the missed session, it is the story that follows it, the one where you have blown it so you may as well stop altogether.…

A minuteMoving your bodyMedical and treatmentQur’an 30:54One line of research

Moving first does not only help you concentrate. It takes some of the heat out of being stuck, which is often the thing that ends the task.

For a lot of people the problem is not the maths, it is what happens inside them when the maths does not come immediately. That surge of frustration…

Five minutesMoving your bodyMedical and treatmentQur’an 20:77One line of research

Hours of nothing, then panic, then three hours locked onto the wrong task, then dread, then a promise that tomorrow will be different. If that is your day, it is a known pattern and not a character flaw.

People post this shape as a joke and clinicians recognise it as an accurate description. Seeing it written down is often the moment something…

Five minutesMoving your bodyMedical and treatmentQur’an 19:23One line of research

When you are low, the thing most likely to help is the thing you have least appetite for. Make the first step small enough that appetite is not required.

Getting as far as the front door can be the whole task on a bad day. Standing up, putting your shoes on, then deciding, is a fair plan. Anyone…

Five minutesMoving your bodyBody basedQur’an 19:25One line of research

A movement practice comes apart into pieces: the shapes, the breathing, the noticing. On a day when the whole thing is beyond you, take one piece.

Just the breathing, sitting where you already are, is a practice. So is one stretch held for a minute. Doing a fragment keeps the thread going, and…

Five minutesMoving your bodyBody basedQur’an 2:239One line of research

Slow movement practices seem to help mood, sleep and the general hum of stress. Bringing that background level down often does more for your concentration than trying to concentrate harder.

Running on a constant stress signal wears down exactly the part of you that plans, waits and holds a thought. So lowering the load is not a soft…

Twenty minutesMoving your bodyMedical and treatmentQur’an 16:15One line of research

Movement gives you back some willingness, not just some focus. The problem is often not that you cannot concentrate but that you cannot make yourself care enough to start.

Those are two different difficulties and the second one is usually the more disabling in adult life. After moving, the same task tends to feel…

Twenty minutesMoving your bodyMedical and treatmentQur’an 9:105One line of research

Moving your body is not a pleasant extra alongside the proper treatment for low mood. It has been tested as a treatment in its own right and it holds up.

This matters most when you are already doing other things and still struggling. Walking, cycling, swimming, anything that lifts your heart rate for a…

Twenty minutesMoving your bodyBody basedQur’an 9:105One line of research

You do not have to walk into a room full of strangers for this to work. The moving and the attention are the active parts, and both travel happily to your living room.

Group classes suit some people and cost others far more than they give. A video at home, a quiet corner, the same fifteen minutes, all of it counts.…

Twenty minutesMoving your bodyBody basedQur’an 53:40One line of research

Some of what you are carrying has not finished happening. Movement that soothes rather than pushes tends to suit that better than anything strenuous.

Advice built around a danger that has passed does not fit a person still meeting it weekly, whether that is racism, an unsafe household or work that…

Twenty minutesMoving your bodyBody basedQur’an 2:153One line of research

If talking about it has not shifted things, a body based practice is worth trying next. It is not a consolation prize.

Some of what trauma leaves behind sits underneath words: the flinch, the going blank, the pull towards hurting yourself. Practices that work through…

LongerMoving your bodyBody basedQur’an 2:60One line of research

Ask what is happening in the body right now, in the moment it happens, rather than asking afterwards what the feeling was.

A shutdown is quickest to catch while it is switching on. The question that works is small and physical: what is happening in your chest, your…

A minuteWhen you go numbEmotionally focusedQur’an 16:78One line of research

When someone says they feel nothing, find out where the nothing reaches. All the time, or only towards good things, or only here, in this conversation, when criticism is in the air?

The three answers point in quite different directions. Numb everywhere, day and night, is worth taking to a doctor. Numb to good things while the bad…

Five minutesWhen you go numbEmotionally focusedQur’an 50:37One line of research

If a medicine has taken the edge off everything, including the good things, that is worth raising with whoever prescribed it. Taking the sharpness out of pain is one thing. Feeling nothing at all is not a way to live.

It matters practically as well as personally. Anything you are trying to change, in a relationship or in yourself, needs some feeling to work with,…

Five minutesWhen you go numbEmotionally focusedQur’an 6:122One line of research