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.

What matches

13 practices

Narrow these down

Ask plainly: name the facts, say how you feel, say what you want, in a few clear sentences.

Drop the hinting. State the situation, your feeling, and the request. Clear is kind.

Five minutesAsk and say no wellDBT skillsQur’an 17:53One line of research

Most people can tell you exactly why the thing is a bad idea. The trouble arrives later, when feeling is running high and all that reasoning is nowhere to be found.

So treat it as a doing problem rather than a knowing problem. Decisions made calmly and in advance travel into hard moments much better than…

Five minutesWhen you use something to copeDBT skillsQur’an 12:33One line of research

Repetition is what makes anything stick, and it does not check whether the thing is good for you. That is most of what addiction is.

It is the same machinery that lets somebody pick up a language or a trade, running in the part of the brain built for wanting rather than the part…

Five minutesWhen you use something to copeDBT skillsQur’an 91:8One line of research

Drink can make talking easy and still leave you with friendships that feel like nothing. Worth noticing which of those two you actually came for.

One young woman put it plainly: drinking took away the worry about what she was saying, and the people she grew close to were mostly the ones she…

Five minutesWhen you use something to copeDBT skillsQur’an 5:91One line of research

Distant health warnings move almost nobody. The cost that lands is the one showing up this month: your memory, your marks, the work you know you could be doing.

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

So keep it specific and keep it near. Heavy drinking in the teens and early twenties shows up in memory and in school work, which is the exact ground…

Five minutesWhen you use something to copeDBT skillsQur’an 17:26One line of research

The fog after cannabis is not gone by morning. In younger users learning can stay dulled for several days, so Saturday night is still in the room on Wednesday.

That changes what to look at. Rather than arguing about the night itself, keep a rough note of the days that follow: what got read, what stayed in,…

Five minutesWhen you use something to copeDBT skillsQur’an 59:19One line of research

With vaping the pull is often not the hit at all. It is knowing the thing is there in your pocket if you need it.

One fifteen year old described it exactly that way: the comfort was that she could, not that she did. If that is your pattern the work sits in two…

Five minutesWhen you use something to copeDBT skillsQur’an 2:268One line of research

Nicotine looks like the small problem next to everything else going on, and it is the one most likely to still be here in thirty years.

Most adults who smoke started as teenagers, and the earlier the start the harder the eventual stopping tends to be. So it earns a place on the list…

Five minutesWhen you use something to copeDBT skillsQur’an 24:21One line of research

Notice your repeating move under stress, please, withdraw, control, and name it. Naming loosens it.

The pattern runs you until you can see it. Once named, it becomes a choice, not a reflex.

Five minutesNotice the pattern and flexDBT skillsQur’an 59:18One line of research

Stop fighting what already is. Accepting a hard reality, without approving of it, ends the extra layer of pain.

Saying it is so is not the same as saying it is fine. Dropping the war with what already happened frees you to respond.

Five minutesTolerate distressDBT skillsQur’an 64:11One line of research

A calming skill handed over at the wrong moment reads as your anger is not welcome here. For someone taught as a child that their anger was unacceptable, that is the old prohibition arriving again in kinder clothes.

Let the anger be seen first. Say that it makes sense, that there is a reason for it, and only then offer anything that settles the body. The order…

Five minutesTolerate distressDBT skillsQur’an 2:45One line of research

Accepting reality as it is means dropping the fight with what has already happened. It does not mean staying somewhere that is still harming you.

The two get confused often, usually by people who were told to be patient by whoever benefited from their patience. A rough test: acceptance is for…

Five minutesTolerate distressDBT skillsQur’an 39:10One 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