Practices

If a child can go to the school office whenever they like and stay as long as they like, that is an exit rather than a support. Agree a length, and a gap between visits.

Ten minutes, twice a day, with a return to lessons afterwards, is a support. Open ended visits from the first flutter of nerves onwards teach a very…

Every adjustment should arrive with the date you will start reducing it. Written down at the beginning, while everyone is still reasonable.

Supports meant as a bridge have a way of becoming the new normal, and by the spring nobody remembers they were temporary. Decide at the outset what…

Say the difficult parts out loud before you begin: the parent doing this alone, the younger sibling who now wants to stay home too, two adults who disagree, the week when it all slips.

None of those mean the plan was wrong. They are the ordinary weather of this work, and a family who heard them named in advance treats a bad week as…

A plan followed on some days and not others can be worse than no plan at all. Choose the smallest version you are sure you can keep to, and keep to that.

When staying home works on one morning in four, that occasional success makes the pleading more determined rather than less. Cut the plan back until…

The steps that actually shift this are boring. Booking your own appointment, answering a call you would rather ignore, saying something to the person at the till.

People bracing for treatment often imagine being made to give a speech or walk into a party. It is almost never that. It is the same small…

Friends who know what this feels like are worth a great deal. Leaning on them as your therapy is a different thing, and it tends to go badly for everyone.

One young woman put the line in exactly the right place. She wanted people who understood her, and she did not want to use them as counselling. Being…

Being articulate is not the same as being alright. Plenty of people who talk easily one to one are barely holding it together in the rooms that actually frighten them.

This is where families and clinicians get it wrong most often. Someone speaks well in a quiet office, so the fear gets marked down as mild, and the…

Put a hand just below your ribs and let it move. Most of us breathe up in the chest, and the settling effect comes from lower down, where the diaphragm can actually shift.

You can check this lying down with a book on your stomach. If the book rises, the breath is going where you want it. If only your shoulders move, it…

Breathe in for about five and out for about ten, and do not hold at the top. Go straight from the in breath into the out breath, five to ten times over.

That pause after the inhale feels natural to add, and it can raise your heart rate rather than lowering it, which undoes what you came for. If ten…

Fighting, running and freezing are the ones everybody can name. There is a fourth: going along with things, smoothing them over, making yourself easy to be around so that nothing bad happens.

It gets read as being agreeable, or as a personality, and it is often neither. If you grew up being criticised, or spent years around someone…

You are not trying to talk yourself into feeling calm. You are trying to move your body from one setting into another, and the breath is the handle you can reach.

Once the alarm system is running, stress hormones are already in the blood and telling yourself to relax does very little about them. Changing the…

A child cannot watch their own breathing, so give them something to watch instead. Bubbles through a wand show the out breath as it happens: too hard and it bursts, too weak and nothing comes.

Smelling a flower and then blowing it out gives each half of the breath a picture. The bubble wand is better still, because it answers back straight…

Hot yoga asks you to keep drinking all the way through the class. If forgetting to eat and drink is one of your regular problems, choose a different room.

This is not about the style being bad. It is about matching what you choose to the things you genuinely find hard. Dehydration creeps up quietly and…

There is no breath that calms everyone. The one that settles your friend may leave you worse, and that is information about your body rather than a failure in you.

Labels like calming or energising are a rough guide at best. What actually happens depends on how you usually breathe, what your body has been…

Start with a count of four in and four out, then drop the count. Once the rhythm is there your body will choose its own length: six and six, eight and eight, whatever settles you.

The count is scaffolding. Holding onto it too long turns the practice into something you can pass or fail, which is the opposite of the point.…