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Areas Practices Guides Inshirah Academy A to Z

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Inshirah is written and reviewed by registered health care professionals working alongside people trained in the sacred sciences.

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Practices · Inshirah

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.

Narrowed down

Coping, mostly ✕ remove filter Clear all

Area

Focus, starting, and ADHD Anger Your body Your marriage Worry and anxiety Low mood and hard feelings After harm Grief and loss Yourself and your limits

How long you have

A minute553 Five minutes822 Twenty minutes265 Longer85

Who it is written for

Me1457 A practitioner1384 Someone I care about874 My husband or wife312

Where you are right now · Coping, mostly

Coping, mostly1725 Struggling right now731 Getting ready for something391

On your own, or with someone

On my own1158 Involves someone else413 Both of us together154

Theme

Medication and how it works Systems for daily life Getting assessed and diagnosed Your nervous system What anger actually is Staying regulated in conflict Moving your body Get started Equanimity and perspective Choosing your response Bringing the future closer The moment before you snap The fear underneath anger Exercise, food and other supports Your sense of time Treatment and medication Feelings and focus Touch and bodywork Screens and attention When everything feels flat What ADHD actually is Growing empathy Grounding and settling The cost of avoiding

Approach

ADHD skills404 Medical and treatment321 Core314 Body based172 CBT146 Gottman108 Mindfulness102 Emotionally focused86 DBT skills28 Trauma informed21 Grief13 Narrative7 Parts work3

When

Any ordinary day1296 Under stress223 After a row131 In a change37 Coming and going26 When apart6 Something good6

What matches

1725 practices

Narrow these down

When a feeling pushes you to hide or lash out and it does not fit the facts, gently do the opposite.

Fear says withdraw; step forward. Anger says strike; soften. When the urge misfits reality, act against it.

A minuteAct on your valuesDBT skillsQur’an 23:96One line of research

Ask what kind of person you want to be here, then take one small step that way, even while afraid.

Feelings are loud; values are quieter and truer. Let the step you take answer to the values, not the fear.

Five minutesAct on your valuesCoreQur’an 91:9One line of research

When you feel low and stuck, do the next small worthy thing anyway. Action moves mood, not the reverse.

Do not wait to feel like it. One small good act, then another, is how the heaviness starts to lift.

Five minutesAct on your valuesCoreQur’an 16:97One line of research

When your spouse is hurting today, be the place they come to, not one more thing to manage.

Move toward the pain, not away. A hand, a nearness, a steady I am here.

A minuteAffection and touchEmotionally focusedQur’an 30:21Seen more than once

When fear or hurt makes you want to hide today, reach for your spouse instead.

The instinct is to withdraw. Do the opposite: move toward, take a hand, let them in.

A minuteAffection and touchEmotionally focusedQur’an 9:40One line of research

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

Structure and routine

Knowing your partner

Food, caffeine and fuel

What worry does

Practising under provocation

Cool the body first

Emotions as signals

Treatment and medication

What you are actually defending

Repair after rupture

Making it stick

Being seen and judged

Rebuilding trust

Shared spiritual life

Righteous anger and perfectionism

Affection and touch

Fondness and admiration

Breaking the worry loop

Shame and stigma

Remembering to do it

Listening and understanding

Rituals of connection

Feeling from the inside

When anger turns to harm

When you use something to cope

Reading, numbers and learning differences

Tolerate distress

Facing it a step at a time

Use your strengths

Self-compassion

Anger, alcohol and the body

Obsessions and compulsions

Question the thought

Safety and grounding

Meaning after harm

Posture and how you carry yourself

Act on your values

Your worth is not conditional

Panic and the body

Notice the pattern and flex

Name what you feel

Let the wave come

Working with anger

Validate yourself and others

Help someone grieving

Patience and trust

Hold a boundary

Care for yourself in loss

Rest and pacing

Your window of tolerance

Listen to the body

Work with your brain

Ask and say no well

Get it out of your head

Living with uncertainty

When you go numb

When your spouse reaches today, respond with tenderness before anything else.

Not advice, not a fix. First a soft word or a warm hand, then the rest.

A minuteAffection and touchEmotionally focusedQur’an 3:159Seen more than once

After a hard moment today, hold each other before you move on.

Words can wait. A held embrace after conflict settles the body and the bond.

A minuteAffection and touchEmotionally focusedQur’an 2:187One line of research

Give your spouse one embrace today that lasts longer than usual, until you both soften.

A hug held past the polite second. Long enough for the shoulders to drop.

A minuteAffection and touchEmotionally focusedQur’an 2:187One line of research

When your spouse is overwhelmed today, sit close and let your calm steady them.

You do not have to fix it. A steady body beside a flooded one helps it settle.

A minuteAffection and touchEmotionally focusedQur’an 30:21Seen more than once

Offer your spouse warm touch today with nothing asked in return.

A hand on the shoulder, a passing squeeze. Contact that is only kindness, not a request.

A minuteAffection and touchEmotionally focusedQur’an 2:187One line of research

Let your presence be the place your spouse can fall apart safely today.

No performance required with you. Make your nearness the one place they can just be.

A minuteAffection and touchEmotionally focusedQur’an 2:187One line of research

Make one greeting or parting linger a few seconds longer than usual today.

A held hug at the door, a real kiss, not the quick automatic one. Let it last.

A minuteAffection and touchGottmanQur’an 30:21One line of research

Touch them once today with nothing else attached.

A hand on the shoulder as you pass. Sitting close on the sofa. Reaching for their hand while you talk about nothing. No agenda, no next step. Just…

A minuteAffection and touchCoreQur’an 30:21One line of research

Hold their hand while you talk about something completely ordinary.

Touch with no request attached is a language of safety all its own.

A minuteAffection and touchCoreQur’an 30:21Tested in trials

When they are upset, move physically closer before you say anything.

Nearness often comforts before any words can, and asks nothing in return.

A minuteAffection and touchCoreQur’an 30:21Seen more than once

Make them laugh once today, on purpose.

Shared lightness is not frivolous; it is a thread that keeps two people close.

A minuteAffection and touchCoreQur’an 2:187One line of research

Kiss, hold, and touch each other daily, at partings, reunions, and before bed. Learn the touch your partner likes.

Affection is not only for special moments. Small, regular touch keeps warmth and closeness alive.

A minuteAffection and touchGottmanQur’an 30:21One line of research

Do one small, slightly ridiculous thing together.

A shared bit of play refreshes a couple more than another serious conversation can.

Five minutesAffection and touchCoreQur’an 2:187One line of research

Whatever is driving it, behaviour that frightens someone is frightening. The reason behind it does not soften what it was like to stand on the other side of it.

Two people can do something that looks identical from outside and mean quite different things by it. That difference matters for what will help the…

A minuteWhen anger turns to harmCoreQur’an 24:15One line of research

Working out what someone meant by hurting another person is a conversation for the person who did it. Said to the one who was harmed, they were not really trying to hurt you lands as being talked out of your own experience.

Anyone who has been on the receiving end of violence has usually spent a long time being told it was not what it was. Even a kindly meant explanation…

A minuteWhen anger turns to harmCoreQur’an 4:148One line of research

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