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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309 practices

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Long histories of unresolved stress show up in bodies: inflammation, gut trouble, broken sleep, conditions that end up labelled unexplained. Being told it is all in your head is both wrong and useless.

There is a well known overlap between hard early lives and diagnoses such as fibromyalgia, chronic fatigue and several autoimmune conditions. Overlap…

Five minutesYour nervous systemMedical and treatmentQur’an 94:3One line of research

The unsettled pattern is not simply a smaller rhythm. It is a jagged one, swinging up and down without much order to it.

Which matches how it feels from inside: fine at eleven, flooded by half past, flat by two. If that is you, the aim is not to iron the swings out into…

Five minutesYour nervous systemBody basedQur’an 13:28One line of research

Some routes ask you to do something: breathing, moving, stretching. Others ask you to receive: music, warm water, somebody else's voice. Keep one of each, because which one you can manage depends on the day.

When you are shut down and heavy, an active practice can be more than you are able to start. When you are wired and watchful, lying still while…

Five minutesYour nervous systemBody basedQur’an 28:73One line of research

Being still is not the problem. The circuit that shuts you down under threat is the same one that lets you sleep deeply, digest, rest and curl up with someone you love.

So the aim is not to stay switched on. It is to be still and safe at the same time, which is a capacity you can rebuild rather than a symptom to…

Twenty minutesYour nervous systemBody basedQur’an 25:47

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

Tolerate distress

Feelings and focus

Grounding and settling

Structure and routine

Being seen and judged

Moving your body

What worry does

Question the thought

Practising under provocation

Exercise, food and other supports

Emotions as signals

Feeling from the inside

Growing empathy

The cost of avoiding

Treatment and medication

Choosing your response

Cool the body first

When you go numb

Living with uncertainty

Posture and how you carry yourself

Breaking the worry loop

Facing it a step at a time

Making it stick

Remembering to do it

Self-compassion

Bringing the future closer

Breathing

Use your strengths

What you are actually defending

One line of research

There is a listening programme that filters music into the range of the human voice, given in short sittings that add up to a few hours, to make speech easier for the body to take in.

It is delivered by a trained provider rather than downloaded and run at home, usually in small doses with a pause if things stir up. If you have…

LongerYour nervous systemBody basedQur’an 67:23One line of research

This is given in small doses with pauses built in, and the pace is meant to bend around you. Ask for less if you need less.

There are shorter and longer versions, and versions without a human voice for people who find singing in a particular language hard to hear. A…

LongerYour nervous systemBody basedQur’an 2:286One line of research

If your usual trouble is going blank, feeling unreal or watching yourself from a distance, this is the kind of work that tends to reach that.

When you are numb, techniques that ask you to notice what you feel in your body have very little to work with, because the noticing is the part that…

LongerYour nervous systemBody basedQur’an 2:248One line of research

Some people end up fully flipped, awake until three in the morning and unable to surface until evening. That is genuinely hard to reset, and not for want of trying.

Ordinary sleep advice is not built for this. What tends to be needed is help with timing: light at the right hour, a plan to move the whole cycle in…

LongerYour nervous systemBody basedQur’an 30:23One line of research

Trauma sleeplessness usually has two layers: night itself carries meaning, and the body's clock has moved. Both need attention.

If bad things happened at night, lying in the dark listening to every sound is not a bad habit, it is vigilance doing its job. Sleep advice alone…

LongerYour nervous systemBody basedQur’an 39:42One line of research