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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602 practices

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If you have someone safe to do it with, ask them to say the thing you dread being thought about you, on purpose, while you practise staying level.

Home is usually where the anger actually happens, so practice that stays in a therapy room or in your head only goes so far. Agree the words…

Five minutesPractising under provocationCBTQur’an 18:69One line of research

Let yourself be five minutes late to something that does not matter. Then ask how you would feel if a friend were five minutes late to you.

Most people find they would not mind at all, which puts the difference in plain view. The standard you hold yourself to is often far harsher than the…

Five minutesPractising under provocationCBTQur’an 42:43One line of research

Wear something slightly odd for a day. A strange tie, a shirt you would normally think twice about, nothing that would embarrass anybody else.

You choose the intensity, which is what makes this a good place to start. Mild enough and you will barely notice it. A step further and you will feel…

Five minutesPractising under provocationCBTQur’an 73:10One line of research

Working on anger is not meant to leave you with nothing to say. The aim is to keep the objection and let go of the force it was riding on.

Two things are worth pulling apart: whether something has genuinely gone wrong, and how hot your body has gone about it. A good share of the heat…

Five minutesPractising under provocationCBTQur’an 16:126One line of research

There is more about anger than the practices: the anger area has the themes and the courses too.

You can be genuinely indignant and still say the thing evenly. The feeling does not have to travel in your voice.

Notice what actually changes when the heat comes out of it: the words stay, the point stays, the volume and the edge go. It helps to know beforehand…

Five minutesPractising under provocationCBTQur’an 41:34One line of research

Steadiness under provocation is built the way immunity is, in small doses taken on purpose, at a size you can still handle. Waiting for a real fight to test yourself is too big a dose to learn anything from.

In practice that means choosing something that stings a little and staying with it rather than swerving: the colleague whose tone you brace against,…

Twenty minutesPractising under provocationCBTQur’an 41:35One line of research

What you are proudest of will tell you where you are most easily wounded. The two grow on the same root.

Write down two or three things you would hate to be thought about you, then look at where they meet your ordinary week. Who is likely to imply it, in…

Twenty minutesPractising under provocationCBTQur’an 3:200One line of research

Go to the gym without the getting ready. No mirror check, no fixing your hair, just train and come home.

This works because it lands exactly where many people quietly keep their worth, and because the real consequences are nil. Nobody there is thinking…

Twenty minutesPractising under provocationCBTQur’an 22:35One line of research

The shape of the whole thing is simple. Find the judgement that stings, meet it, talk it through, meet it again with a different intention, talk it through, then mark that you did it.

The talking between rounds is not a break, it is where the moment turns into something you can use. Marking it at the end matters too. Saying plainly…

LongerPractising under provocationCBTQur’an 20:130One line of research

Certainty feels good. That sudden clean sense of knowing exactly who is in the wrong is part of what keeps anger coming back, so it is worth noticing as a pleasure rather than as proof.

Anger tidies things up. The doubt goes, the mixed feelings go, and for a moment you know where you stand. Take that away without putting anything in…

A minuteRighteous anger and perfectionismCoreQur’an 53:32One line of research

When someone is in full flood, leaving is allowed. Getting out of the way of a person who is past listening is a skill, not a defeat.

You can say where you are going and that you will come back to it, which keeps it from reading as punishment. This matters most for anyone who was…

A minuteRighteous anger and perfectionismCoreQur’an 42:41One line of research

If you are simmering most days and cannot point to what set it off, look at the standards you are running rather than at the day itself. A rule that is never quite met keeps producing small failures for you to react to.

Try listing what you expected of this morning, hour by hour, and see how many of those expectations were met exactly. Most people find a long tail of…

Five minutesRighteous anger and perfectionismCoreQur’an 2:185One line of research

However you speak to yourself about your own mistakes is usually how you will end up thinking about other people's. Going easier on yourself is not a treat you have not earned, it is part of getting easier on everyone else.

Watch for it in small moments. You snap at someone for being slow, and if you are honest you would have flayed yourself for exactly the same thing.…

Five minutesRighteous anger and perfectionismCoreQur’an 4:28One line of research

Some anger is really an expectation that will not be put down. The other person has moved on, the thing is over, and you are still holding the version of how it should have gone.

The tell is a short fuse over things that barely matter: a queue, a misplaced item, someone doing a job their own way. When frustration arrives that…

Five minutesRighteous anger and perfectionismCoreQur’an 23:62One line of research

When something is genuinely wrong, try saying the whole sentence: this is wrong, it should not be like this, and it is. Then ask how it came to be, before asking what to do.

The word should keeps you in the courtroom, where the only available outcome is a verdict. Asking why moves you into how the thing actually happened,…

Five minutesRighteous anger and perfectionismCoreQur’an 49:9One line of research

Anger that your friends, your feed or your workplace rewards is the hardest kind to put down, because letting it go costs you something socially.

Notice what would happen if you said the softer, more complicated thing in a group that is enjoying being angry together. If the honest answer is…

Five minutesRighteous anger and perfectionismCoreQur’an 5:8One line of research

There is a steadiness worth aiming for: hearing someone disagree with you without either going off at them or going quiet and small.

Those are the two ways it usually falls over. Either the temper goes and the point is lost, or the confidence goes and you find yourself agreeing…

Five minutesRighteous anger and perfectionismCoreQur’an 31:17One line of research

A fair share of what angers you each day was selected for you, because outrage is what holds attention. Worth asking what you are being served, and how often.

Look back at the last hour of scrolling and count how many items were built to get exactly the reaction you gave them. You do not have to swear off…

Five minutesRighteous anger and perfectionismCoreQur’an 49:6One line of research

The alarm system behind your anger cannot be beaten into silence. It settles when it is understood and soothed, which is slower and far more reliable.

So the moves that work are unglamorous: naming what is happening, granting that it made sense, taking the fear seriously instead of arguing it down.…

Five minutesRighteous anger and perfectionismCoreQur’an 3:159One line of research

If you carry a firm picture of how the world is supposed to work, the world will break it several times a day. No coping skill outpaces a supply of grievance that never runs out.

This is not a case for caring less about fairness. It is about telling apart an injustice you could act on from the general refusal of life to be…

Twenty minutesRighteous anger and perfectionismCoreQur’an 3:104One line of research