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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.
When something hard lands, say it out loud: we will face this together.
Turn a my problem into an ours. Facing it as a team halves its weight.
Two or three seconds is long enough to say the sentence that ends a job or a marriage. That is the whole reason such a small skill is worth this much practice.
The distance between what you can take back and what you cannot is very short. Most people already know their own worst line, the one that comes out…
Once it starts rolling, it gathers. A small exchange becomes a shouting match becomes something with consequences, and every step feels reasonable given the one before.
The cheapest place to stop is early, at the first sharp reply, long before you can see how far it has gone. Naming it out loud helps: "we are…
When your thinking comes back online mid-argument, say so and offer a restart. I could feel myself getting defensive and this is not helping either of us, shall we try that again?
Most people escalate sometimes. The skill worth having is not never starting but knowing how to get out once you have. Naming it yourself gives the…
Reaching for another person when you are wound up is not a distraction from coping. Contact can turn the alarm down at the source.
Looking for a whole subject rather than a single practice? Start from the nine areas.
This is why a short call, a message to someone who knows you, or sitting in the same room as family is worth doing before you get as far as the…