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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54 practices

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Two weeks away is the point to stop waiting and ask for help. A year away is beyond what one appointment a week can carry.

Short absences often sort themselves out. Once a fortnight has gone, the pattern has usually begun to set, and the amount of practice needed to undo…

A minuteThe cost of avoidingCBTQur’an 29:69One line of research

Avoiding something makes today easier and tomorrow harder. Say that plainly, to yourself and to whoever is in it with you.

Without that sentence, asking someone to face a frightening thing looks like cruelty, and every conversation about it goes badly. With it, the choice…

A minuteThe cost of avoidingCBTQur’an 62:8One line of research

Nobody is asking you to go cold. Comfort your child properly, and watch where it lands: alongside them as they go, rather than waiting for them if they stay.

A hug at the door and a hand on the back on the way to the car sit on the side of going. A whole afternoon of being looked after because they did not…

A minuteThe cost of avoidingCBTQur’an 2:155One line of research

Some people are not scared of the day, they are flattened by it. Staying home lifts the weight for an hour, then removes the few good things the day still held.

Low mood makes school heavy rather than dangerous: no energy, no interest, everything asking too much. Staying away helps at first and then takes…

Five minutesThe cost of avoidingCBTQur’an 94:7One line of research

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

If staying home means an anxious child gets more of you, your comfort is quietly part of what keeps them there. That is not a failure of love.

This one is hard to see precisely because the soothing is kind and the distress is real. The usual shape is a fought over morning, the child stays,…

Five minutesThe cost of avoidingCBTQur’an 65:2One line of research

On a day at home, be the person who supervises rather than the person who keeps them company. The warmth is not cancelled, it moves to the evening.

Hovering, chatting, sitting alongside them with a cup of tea: all of it is lovely, and all of it makes the day at home better than the day at school.…

Five minutesThe cost of avoidingCBTQur’an 65:2One line of research

If a child can go to the school office whenever they like and stay as long as they like, that is an exit rather than a support. Agree a length, and a gap between visits.

Ten minutes, twice a day, with a return to lessons afterwards, is a support. Open ended visits from the first flutter of nerves onwards teach a very…

Five minutesThe cost of avoidingCBTQur’an 62:8One line of research

When someone with attention difficulties loses the structure around them, the difficulty shows in full. Nothing has got worse in them; the scaffolding that carried part of it has gone.

Bells, a timetable, a teacher at the front, other people visibly working: all of that was taking some of the load. At home the load falls on whoever…

Twenty minutesThe cost of avoidingCBTQur’an 2:45One line of research

When the fear is about being seen, being asked, being judged, you can build the steps out of real moments: the doorway, the corridor, the dining hall, answering once in a lesson.

Fear of a whole building cannot be practised. Fear of walking into the dining hall at half past twelve can. Make each step small enough to be boring…

Twenty minutesThe cost of avoidingCBTQur’an 90:11One line of research

Physically taking a refusing child should be rare, and only with a young child, two adults at home, two staff waiting at school, and a plan for keeping everybody safe.

It goes wrong easily. Someone gets hurt, a younger sibling watches it happen, and a child learns that the adults will use force, which is not a…

LongerThe cost of avoidingCBTQur’an 2:45One line of research

If most of your talking happens somewhere everything gets counted, likes, views, replies, then of course a room full of people feels like a scoreboard too. The habit was learned somewhere real.

Notice when the feeling arrives. It is usually before anyone has said anything: a sense that a number is being kept on you. Then name where you…

A minuteBeing seen and judgedCBTQur’an 3:29One line of research

Unless you have turned up somewhere in fancy dress, you are not the main thing on anyone's mind. Most of the people around you are working out where to park and what they are going to eat.

This is not a trick for making the feeling vanish. The feeling usually hangs about for a while. It is more that when you walk in and the whole room…

A minuteBeing seen and judgedCBTQur’an 49:12One line of research

When somebody's voice climbs, let yours stay where it is. Staying level is not backing down, and in the room it usually reads as the stronger position.

Slow breathing, standing still, looking interested rather than braced: none of that is passive and none of it is agreement. An argument escalates…

A minuteChoosing your responseCBTQur’an 25:63One line of research

Underneath both versions sits the same small dread: somebody being displeased with you. That is the thing to practise surviving, and it does get easier.

Start where it is cheap. Send back the wrong order. Say you would rather not, once, to a person who will be mildly annoyed and nothing worse. Sit…

Five minutesGrowing empathyCBTQur’an 7:156One line of research

When a child digs in, try reading it as frightened rather than difficult. Most of them want to get this right and simply do not yet know how.

Refusal that looks like defiance is usually fear sitting on top of a missing skill, and those two call for different responses. Treat it as defiance…

A minuteFacing it a step at a timeCBTQur’an 4:28One line of research

Start with the body. Slow breathing, muscles let go one at a time, a piece of music, a familiar object in a pocket. Small levers, and they turn fear from something happening to you into something you are doing something about.

Children in particular notice the body first: the racing heart, the sick stomach, the tight chest. That is the part they are actually frightened of.…

Five minutesFacing it a step at a timeCBTQur’an 20:25One line of research

Solve the problem without leaving the situation. Change where you sit in the canteen, who you sit with, what you bring with you, but stay in the canteen.

Otherwise a good problem solving session quietly becomes a plan for avoiding more skilfully. The test is simple. Does this option keep me in the…

Five minutesFacing it a step at a timeCBTQur’an 94:5One line of research

Ask which step they are willing to try, and then go with their answer. A smaller step they chose themselves tends to get attempted, and a bigger one you chose for them often does not.

In practice this means holding the ladder loosely. You keep the shape of it, they pick the rung, and if they pick lower than you hoped you take the…

Five minutesFacing it a step at a timeCBTQur’an 2:286One line of research

When something frightens you the mind offers one option: do not go. Force out two or three more before judging any of them, daft ones included. Choosing needs something to choose between.

There is an order that works. Say what the problem actually is, in one sentence. List some options without weighing them yet. Then go through what is…

Twenty minutesFacing it a step at a timeCBTQur’an 12:87One line of research

The unkind thoughts tend to arrive in a handful of familiar shapes. One friend is busy so nobody wants you. One bad mark so you are going to fail everything. Someone did not say hello so they must dislike you.

Rather than fighting the content, try naming the shape: that is the all or nothing one, that is the mind reading one. Most people find they only have…

A minuteFeelings and focusCBTQur’an 91:8One line of research