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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100 practices

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Imagine yourself some years from now, well past this, and let that version of you say something to you about today. Write down whatever arrives.

It sounds like a party trick and it usually is not. The future you tends to speak in a tone you cannot yet manage towards yourself, less panicked and…

Five minutesQuestion the thoughtCBTQur’an 2:269One line of research

Shame does something cruel. It makes you want to disappear from the very person whose warmth would settle it, so if you notice yourself going quiet and pulling back, that pull is the shame talking rather than the truth about you.

Watch for the small retreats. Not answering a message, keeping an answer short, changing the subject when someone asks how you are. You do not have…

Five minutesShameEmotionally focusedQur’an 39:53One line of research

When you go blank or shut down under pressure, try meeting it with 'of course I did'. That response was learned somewhere it was needed, and it is still running long after the danger passed.

Put a place on it if you can. Whose house were you in when going quiet was the safest thing available? Naming where it came from does two things at…

Five minutesShameEmotionally focusedQur’an 4:28One line of research

You did not choose which things hurt you. Where you are tender was set long before you had any say in it, and the only live question is what you do with it now.

This is worth saying out loud between two people, because each usually thinks their own soft spot is embarrassing and the other's is obvious. Try…

Five minutesShameEmotionally focusedQur’an 30:54

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.

One line of research

There is a real difference between not caring and not knowing how. A lot of what gets called failing at a relationship is simply a skill nobody ever taught you.

If you go blank when your partner cries, or answer hurt with logic, ask who ever showed you anything better. Probably nobody did. A gap like that can…

Five minutesShameEmotionally focusedQur’an 93:7One line of research

Shame speaks in one flat sentence: I am bad. Notice that it never offers evidence, it just announces a verdict.

Because the claim covers all of you, no good day can disprove it. That is what makes it different from ordinary regret, which points at one thing you…

Five minutesShameTrauma informedQur’an 95:4One line of research

If you can see shame arriving in someone, say so gently and make it welcome. Something like: it looks like there is some shame here, and it is alright that it came.

Naming it does the opposite of exposing it. Left unnamed it works away in private, and the person assumes you have noticed and are judging. Said out…

Five minutesShameTrauma informedQur’an 3:135One line of research

You were the child. They were the adults. Say it as often as you need to, because shame will keep quietly filing it the other way round.

It is not an argument to win, more a fact to keep returning to. When a memory arrives with you cast as the guilty one, try describing the same scene…

Five minutesShameTrauma informedQur’an 49:11One line of research

Stop fighting what already is. Accepting a hard reality, without approving of it, ends the extra layer of pain.

Saying it is so is not the same as saying it is fine. Dropping the war with what already happened frees you to respond.

Five minutesTolerate distressDBT skillsQur’an 64:11One line of research

Soothe yourself through the senses: a warm drink, a soft cloth, a good scent, a slow walk. Be kind to the body.

When you cannot fix the feeling, comfort the one who is feeling it. Small kindnesses to the body settle the mind.

Five minutesTolerate distressMindfulnessQur’an 93:6One line of research

A calming skill handed over at the wrong moment reads as your anger is not welcome here. For someone taught as a child that their anger was unacceptable, that is the old prohibition arriving again in kinder clothes.

Let the anger be seen first. Say that it makes sense, that there is a reason for it, and only then offer anything that settles the body. The order…

Five minutesTolerate distressDBT skillsQur’an 2:45One line of research

Accepting reality as it is means dropping the fight with what has already happened. It does not mean staying somewhere that is still harming you.

The two get confused often, usually by people who were told to be patient by whoever benefited from their patience. A rough test: acceptance is for…

Five minutesTolerate distressDBT skillsQur’an 39:10One line of research

Watch for the small thing that happens right as a feeling starts: the reach for a tissue, the laugh, the change of subject. Notice it once and say nothing, notice it again, and only then mention it.

One instance is an incident and three is a pattern, and the difference matters when you name it, because a pattern can be looked at together without…

Five minutesTolerate distressBody basedQur’an 12:83One line of research

Sometimes the thing that stops your tears is an order somebody gave you decades ago, and you are the one carrying it out now. One woman found her father's words sitting behind a habit of wiping her face dry the moment she cried.

That is worth knowing because it changes who the rule belongs to. It was his voice, in her hands, running long after he had gone. Naming the source…

Five minutesTolerate distressBody basedQur’an 16:127One line of research

Before going towards a hard feeling, decide what will hold you while you are inside it: a way of breathing, a way of standing, a sentence, a person you can picture or ring.

Going in with nothing is not brave, it is flooding, and it teaches your system that feelings really are dangerous. Pick two or three supports in…

Five minutesTolerate distressBody basedQur’an 2:153One line of research

Whoever is going to do the feeling picks what to work with. The tightness in the chest, the closing throat, the anger, the grief, whichever one they are ready for today.

Choosing keeps the person in charge of the dose, and being in charge is a fair part of what makes this different from whatever happened to them. If…

Five minutesTolerate distressBody basedQur’an 2:286One line of research

Whether a feeling is nowhere to be found or far too much, the questions are the same: what breath, what movement, what sentence, what person helps me stay with this?

Numbness and overwhelm look like opposites and they are both a problem of not being able to stay with the material. The same supports work in either…

Five minutesTolerate distressBody basedQur’an 94:6One line of research

Anger wants the body to do something, so let it. Breathe deeper and higher into the chest, stand up, press both palms hard into a wall, walk on the spot, push down through your feet.

Pressing against something solid gives the mobilisation an outlet with nothing broken and nobody hurt. Keep going until the charge drops a little,…

Five minutesTolerate distressBody basedQur’an 84:6One line of research

Say it out loud before you start: you decide how much of this you feel, and when. Stopping for a bit is part of the plan, not a failure of it.

Being in charge of the dial is most of what separates useful contact with a hard feeling from being flooded by it again. If you are helping someone,…

Five minutesTolerate distressBody basedQur’an 2:286One line of research

When anger floods you, step away before you speak, and come back when your body is calm.

Past a certain heat the body cannot hear reason. Leave, settle, and return.

Five minutesWorking with angerCoreQur’an 25:63One line of research