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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277 practices

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What the thought is about matters far less than what happens next. Germs, illness, something too silly to say aloud: the machinery running underneath is the same in each case.

Chasing the content puts you in a game that cannot be won, because the moment one worry is settled the next turns up wearing different clothes. The…

Five minutesObsessions and compulsionsCBTQur’an 114:4One line of research

You can take someone's fear entirely seriously without walking through the frightening story with them. Say you can see how frightening it feels, and leave the plot alone.

It reads colder written down than it lands in the room. What the person needs is to feel believed. What they do not need is a second person weighing…

Five minutesObsessions and compulsionsCBTQur’an 50:16One line of research

Notice how when one worry is finally settled, another takes its place. That pattern is the thing you are actually dealing with, more than whichever worry is currently in the chair.

Most people work this out for themselves long before anyone names it. Naming it still helps, because it gives you something to watch that is bigger…

Five minutesObsessions and compulsionsCBTQur’an 17:36One line of research

Some worries are perfectly reasonable, and settling them still will not settle you. Someone living where the storms come can build the kit, check the kit, and find the worry has quietly moved on to something else.

This one is worth testing on yourself, because it removes the argument that you would be fine if only the fear were irrational. The probability was…

Five minutesObsessions and compulsionsCBT

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

Qur’an 23:98

One line of research

Fears of doing something terrible, of hurting an animal or a person, are not treated by moving closer to the act. Nobody should be walking you up a ladder towards the thing you are terrified of doing.

These thoughts sit at the far end from wanting. They horrify you, which is exactly why they stick to you. The work goes on what you have decided the…

Five minutesObsessions and compulsionsCBTQur’an 33:5One line of research

Plenty of people quietly believe that thinking about something bad makes it more likely to happen. It has a name, it is a known part of this condition, and having the belief does not make you dangerous.

Hearing that it is a documented feature tends to do more than any argument about probability, because arguing about odds is a game the doubt plays…

Five minutesObsessions and compulsionsCBTQur’an 114:5One line of research

If you are stuck on whether having a thought makes you a bad person, that question is a symptom and not a case waiting to be settled. Name it as scrupulosity and let it stand unanswered.

Debating your moral standing is where this gets its fuel, and every reassurance you win, from a friend, an imam, a search at midnight, buys less time…

Five minutesObsessions and compulsionsCBTQur’an 39:53One line of research

It can help to give the parts of your brain jobs. The front of your head is the manager, the memory system is the librarian, and the alarm is a security guard who is good at his work and far too keen on it.

The point is not accuracy, it is having language you can reach for quickly. Saying the guard is overreacting again gets you further than trying to…

Five minutesObsessions and compulsionsCBTQur’an 70:19One line of research

If stopping the ritual is out of reach for now, do it differently every time. Different order, different hand, different room, as long as it is never the same twice.

Compulsions take a lot of their grip from exactness, and disturbing the shape loosens that grip while you are still allowed to do the thing. It also…

Five minutesObsessions and compulsionsCBTQur’an 17:110One line of research

Offer choices rather than instructions. With a problem that runs on control, being told what to do gives that control somewhere to dig in.

Two or three real options, the trade-offs said plainly, and then the pick is genuinely theirs. That holds for the big decisions too, like moving to a…

Five minutesObsessions and compulsionsCBTQur’an 22:78One line of research

When obsessions start early and dig in deep, ask gently what anxiety looks like elsewhere in the family. Often there is an undiagnosed parent, and often that parent is helping in ways that keep the whole thing running.

None of this is about blame. A parent who checks the locks for their child, answers the same question fifteen times, or arranges the evening around a…

Twenty minutesObsessions and compulsionsCBTQur’an 114:6One line of research

If the urge to arrange has to go somewhere, point it at something that can actually be finished. A kitchen drawer ends. A desk you keep re-sorting never does.

The ending is the part that matters. Finishing leaves you with something real to have done, which competes with the small relief that compulsive…

Twenty minutesObsessions and compulsionsCBTQur’an 7:31One line of research

If this has been going on for years, medication is often part of what helps, and it usually needs a longer run at it than people expect. Starting low and building up slowly is the normal way of doing it.

The slow build is there to keep side effects bearable through the first few weeks, which is where most people quietly give up. It helps to agree with…

LongerObsessions and compulsionsCBTQur’an 4:28One line of research

If every step you try keeps not working, however small you make it, that is information rather than failure. A more intensive programme is the next thing to look at, and it should be put to you as an option.

The whole point of shrinking the steps is to find one that moves. When nothing moves at any size, staying in the same weekly arrangement out of…

LongerObsessions and compulsionsCBTQur’an 2:45One line of research

Your body treats an insult with the same urgency as a threat to your safety, and the two are not the same at all. Saying that to yourself plainly, while it is happening, takes some of the false emergency out of it.

Have a short line ready and use it while the heat is still rising. Nothing here is actually being taken from me. It will not make the sting vanish…

A minutePractising under provocationCBTQur’an 3:186One line of research

The cure for feeling small is not winning the exchange. It is getting to a place where you no longer need to win it.

Telling yourself not to get angry leaves a hole where the old plan used to be, and under pressure people reach for the old plan. So give the hole…

A minutePractising under provocationCBTQur’an 8:46One line of research

The jolt you feel when someone humiliates you is very old machinery. Where standing decided whether you ate, reacting hard to a public slight made sense. In traffic it makes none.

This is an explanation and not an excuse, and it is a story about where the reflex came from rather than a proven account of what your brain is…

A minutePractising under provocationCBTQur’an 41:34One line of research

Feeling the pull to square up is not something you chose. What your face, your voice and the next thirty seconds do with it is.

Notice too that the pull is not equally sensible everywhere. There are places where standing your ground genuinely matters, and there are places,…

A minutePractising under provocationCBTQur’an 16:126One line of research

When you catch yourself dodging, just note it. Telling yourself off adds shame to a moment that already had plenty going on.

There is a difference between seeing what you did and grading it. Seeing keeps it available as a choice next time, while grading makes you want to…

A minutePractising under provocationCBTQur’an 16:127One line of research

When something you thought in the moment actually worked, name it. A line you produced yourself is worth more than any phrase handed to you.

It might be as ordinary as noticing that this person does not know you, or that none of this will matter next week. Write it down while you still…

A minutePractising under provocationCBTQur’an 7:201One line of research