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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19 practices

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Sometimes the drinking or the smoking is not the first problem at all. It is somebody's own treatment for an attention difficulty or an anxiety nobody has looked at yet.

You can usually tell from what it is used for: to speak in a group, to sit still long enough to work, to sleep. Where that is the shape of it, work…

Twenty minutesWhen you use something to copeDBT skillsQur’an 13:11One line of research

Draw your own chart of the moment you usually give in, with the questions you actually ask yourself, and put it where you will see it.

One woman smoking around ten bowls a day made hers as a set of branches: is it a working day, have I been to work, are the errands done, are the…

Twenty minutesWhen you use something to copeDBT skillsQur’an 16:67One 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

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.

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

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

When something has helped a little and then stalled, adding a different kind of help often does more than pushing harder on the first one.

That is the thinking behind adding a second medicine with a different action rather than only raising the dose of the first, and it is the same…

Twenty minutesWhen everything feels flatMedical and treatmentQur’an 42:28One line of research

A belief about yourself comes with a feeling somewhere in the body, an emotion, and a set of things you then do or avoid. Argue only with the words and the rest of it carries on exactly as before.

This is the gap behind I know it is not true but I do not feel it. Next time you catch the belief, note where it sits physically, what emotion turned…

Twenty minutesQuestion the thoughtCBTQur’an 3:191One line of research

When a child cannot stop what is happening, the mind often settles on the one explanation that leaves some control: it must be me. Being powerless and being at fault are not the same thing, though they can feel identical.

Try separating what was genuinely within your reach at that age from what you assumed, or were told, was your job. A child cannot make a parent stop…

Twenty minutesShameTrauma informedQur’an 2:286One line of research

A child facing a frightening parent often reaches for the safer story: I am the bad one and they are fine. It costs the child their sense of worth and buys them a world that still makes sense.

If that bargain feels familiar, notice that it was clever rather than foolish. A small person who depends on someone cannot afford to know that…

Twenty minutesShameTrauma informedQur’an 17:70One line of research

Telling someone it was not their fault often bounces straight off, and there is a reason for that. Self blame can be the safer of the two stories, and you are asking them to give up shelter.

So do not lead with the correction. Say instead that it makes complete sense they landed there, that a child needs their parents to be good more than…

Twenty minutesShameTrauma informedQur’an 15:56One line of research

Shame works like a lid. While it is on, the anger and the sadness underneath stay out of reach, which is why going straight for them so rarely works.

If you keep trying to cry and nothing comes, or you know you should be furious and feel only flat and small, look at what is sitting on top. Naming…

Twenty minutesShameTrauma informedQur’an 12:87One line of research

Under most shame something else is waiting: anger at what was done, or grief for what was missed. That is the material worth reaching for.

You will know you are getting close when the flatness starts to move, often as heat in the chest or a lump in the throat. Anger in particular tends…

Twenty minutesShameTrauma informedQur’an 93:8One line of research

A hard feeling is not damage and it is not a bad attitude. It is a feeling, meant to be felt, and the only real question is at what pace.

Plenty of people were raised to treat their own sadness or anger as a failure of character, so the feeling arrives and shame arrives just behind it.…

Twenty minutesTolerate distressDBT skillsQur’an 21:83One line of research

Putting a film on, reading, letting the internet have an hour, all of it counts as a real skill when you choose it on purpose and know what you are choosing it for.

The version that hurts is the one you fall into without deciding and feel ashamed of afterwards. Choosing changes the whole thing: I am not up to…

Twenty minutesTolerate distressDBT skillsQur’an 73:10One line of research

Some people are not frightened of a place or an animal. They are frightened of their own racing heart, their own tears, their own anger, and it behaves like any other fear: it grows on avoidance and shrinks on careful contact.

That framing is useful because it tells you what to do next. You do not have to understand where it came from before anything can change. What you…

Twenty minutesTolerate distressBody basedQur’an 2:155One line of research

If a movement keeps cutting a feeling short, work with the movement rather than the feeling. Stay with the dabbing of the eyes itself, slowly, and see what turns up.

The defence is usually easier to be with than the raw emotion, and it often carries the memory. Repeat it gently, notice the arm, the hand, the…

Twenty minutesTolerate distressBody basedQur’an 21:84One line of research

When one bit of you wants to let the feeling come and another bit is frightened of it, you are not being difficult. You are two things at once, and both of them have their reasons.

The frightened side is usually the one that kept you going for years, so shoving past it tends to make it dig in harder. It works better to turn…

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