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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170 practices

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I am used to it is not the same as I feel nothing. It usually means a great deal of practice at feeling nothing, and that practice costs something.

Believe the person when they say they are used to it, and hear what is inside the sentence: this has happened often enough that they have built…

Five minutesEmotions as signalsEmotionally focusedQur’an 50:16One line of research

When somebody says they just get on with it, take the getting on with it seriously. That is the door, and arguing with the nothing is a wall.

This happens a lot, I just roll with it, I forget about it: there is a whole strategy in that sentence and it is visible, unlike the feeling…

Five minutesEmotions as signalsEmotionally focusedQur’an 2:155One line of research

If all you can say is that you want to get away, that is already information. Nobody moves away from nothing, so somewhere in there is something that felt hard.

You do not need to know what it is yet. Hold the smaller version for a while: something here is difficult, and the pulling back is how I have been…

Five minutesEmotions as signalsEmotionally focusedQur’an 91:8One line of research

When someone finally gets one true word out about how they feel, resist explaining it to them. Ask what that word is like from the inside and let them find the rest.

The temptation is to say the clever thing: of course you felt rejected, anyone would. It is often accurate and it usually ends the moment, because…

Five minutesEmotions as signalsEmotionally focusedQur’an 3:29One line of research

There is more about low mood and hard feelings than the practices: the low mood and hard feelings area has the themes and the courses too.

Once the feeling is actually in the room, ask the plain question: what did you hear her saying about you? The answer is usually where the sting really lives.

A comment about the washing up does not floor anyone by itself. It floors you because of what you heard underneath it, something along the lines of…

Five minutesEmotions as signalsEmotionally focusedQur’an 40:19One line of research

Watch for the swerve. Right after something tender gets said, along comes a story about a brother or a colleague or a thing from years ago, and the tender part quietly gets left behind.

Swerving is not dishonesty. It is what people do when a feeling gets close, and it works, which is exactly why it is so easy to follow along.…

Five minutesEmotions as signalsEmotionally focusedQur’an 21:87One line of research

If a conversation has wandered off and you have lost the thread, go back to the last thing that had real feeling in it, and go back using the words they used.

Not a summary of those words. The actual phrase: 'you said she has her standards and you will never meet them, and your eyes went red when you said…

Five minutesEmotions as signalsEmotionally focusedQur’an 21:83One line of research

You do not have to reflect back everything a person just told you. Pick up the part that carries the weight and say that much.

A long, careful summary can flatten what someone has just risked saying. If the heart of it is that he feels defeated and frightened of never being…

Five minutesEmotions as signalsEmotionally focusedQur’an 15:97One line of research

When all you can say is that something happened and you went off, take it apart in five pieces: what set it off, how you read it, what your body did, what you made it mean, and what you wanted to do next.

Written out on paper it usually stops being a blur. You often find the trigger was small and the meaning was enormous, or that your body was already…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 91:7One line of research

Going deeper into a feeling only helps if it is being put in order at the same time. Depth without order is just flooding.

So as the feeling rises, keep laying it out: this is what happened, this is what my body did, this is what I was afraid it meant. If your chest is…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 3:154One line of research

Emptying the feeling out at somebody does not shift it, and being told what to do instead skips over it. What changes things is feeling it with someone who stays.

You can tell the difference from the inside. Venting has a rehearsed quality, the same phrases coming round again with the heat kept up. Advice…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 21:83One line of research

Take one episode from this week and give it five lines: what set it off, how you read it, what happened in your body, what you took it to mean, and what you wanted to do.

Doing this with an actual event, rather than in general, is what makes it useful. Keep the lines short and resist tidying them into something more…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 3:29One line of research

You cannot taste food you are eating fast. Feeling works the same way, so slow the pace until there is something to actually notice.

In practice that means one sentence at a time, with a pause after it, and questions like what happened in you just then. Both of you will want to…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 13:28One line of research

When you are trying to reach a feeling, stay with the actual sentence that caused it rather than paraphrasing it into something milder.

She said you are too difficult. Said again, gently, it keeps the moment alive in the room instead of turning it into a memory being reported.…

Twenty minutesEmotions as signalsEmotionally focusedQur’an 15:97One line of research

There is motion sitting inside the word emotion. Big feelings come out through the body, so if you cannot keep still while you are grieving, that is the feeling moving rather than something going wrong with you.

Think how strange it would be if someone heard they had come into a fortune and just said thank you and carried on with the morning. Joy gets up and…

A minuteLetting it out safelyGriefQur’an 12:84One line of research

Punching something to get the anger out is the piece of grief advice that gets argued over most, and the honest answer is that hitting rarely leaves a person calmer.

Plenty of good people will tell you a bag is better than a wall or a face, and there is something in that. What has not held up is the older idea…

Five minutesLetting it out safelyGriefQur’an 14:26One line of research

Give the anger a room rather than a target. Music up loud, walk fast, dance badly, shake your arms out until something in you settles.

Some children's grief centres keep a padded room where a child can go in and move however they need to, with nothing to hit and nothing to break.…

Twenty minutesLetting it out safelyGriefQur’an 10:12One line of research

Write the exact thing you are furious about on a paper plate, tape it to the wall, and throw wet cotton balls at it. It sounds childish, and it does more than swinging at nothing.

Half the good of it is in the writing. Vague anger has to become a sentence before it can go on the plate, and reading that sentence back usually…

Twenty minutesLetting it out safelyGriefQur’an 38:41One line of research

You can say what an SSRI does in one sentence. It blocks the doorway that carries serotonin back out of the gap between two nerve cells, so more of it stays there for longer and is likelier to be picked up.

Worth being able to say plainly, because most people are carrying something vaguer and more frightening than that. It also sets a fair expectation.…

A minuteWhen everything feels flatMedical and treatmentQur’an 8:24One line of research

The blockade is partial. Serotonin is not trapped in there forever: enzymes still break it down and the transporters that are not blocked carry on working.

That matters for accuracy and it matters for reassurance, because people do picture something flooding and stuck. It also explains why serotonin…

A minuteWhen everything feels flatMedical and treatmentQur’an 94:1One line of research