Practices

🌬️

Breathing practices

Six protocols — from box breathing to Nadi Shodhana. Breath is the fastest channel to the nervous system.

⏱ 3–10 min start →

🌿

Grounding 5-4-3-2-1

Return to the present moment through the five senses. Help with anxiety, panic and derealization.

⏱ 5–7 min start →

⚡

TIPP — first aid for acute distress

A DBT skill: temperature, movement, breathing, relaxation. Four steps that change physiology and take the edge off.

⏱ 5–8 min start →

🧘

Progressive muscle relaxation

The Jacobson method: tense and release muscle groups in turn. Release bodily tension — and the mind calms after it.

⏱ 10–15 min start →

🫧

Micro-practices in the moment

STOP, RAIN, the 3-minute breathing space. Short helping skills for the middle of the day when there's no time for a long practice.

⏱ 3–6 min start →

🧍

Body scan

A mindfulness classic: move your attention from the crown to the feet, noticing sensations and releasing tension.

⏱ 8–12 min start →

🌙

Dream journal

Сон как образный язык бессознательного. Записывайте сны сразу после пробуждения и замечайте, что внутри просит внимания.

⏱ 5–10 мин start →

✉️

Write a letter — Psy-Atlas

Письмо — способ вынести переживания, мысли и невысказанные слова из головы на листок. Регулярная практика возвращает ясность и помогает закончить незаконченное.

⏱ 10–15 мин start →

🔺

Association test «16 associations»

Compress a problem through a chain of paired associations — from 16 words to one core word.

⏱ 10–20 мин start →

🧪

Behavioral experiment

Test the thought with action: what I think will happen — and what actually happens.

⏱ 10–15 мин start →

⬇️

Downward arrow

Go from the automatic thought to the core belief — and see it.

⏱ 10–15 мин start →

🪜

Exposure ladder

Build a ladder of frightening situations from easy to the goal — and on each step write how to support yourself.

⏱ 10–15 мин start →

🫂

Working with the inner critic

Hear the critic's voice, understand what it protects, and answer with the voice you'd use for a friend.

⏱ 10–15 мин start →

🗺️

Resource Map

Gather your resources across four spheres — people, places, activities, inner supports — and see what you can lean on.

⏱ 10–15 мин start →

🔍

Socratic dialogue

Test the thought with questions: what for, what against, what alternative — and see it from the side.

⏱ 10–15 мин start →

🃏

Values: card sort «Top-5 values»

Clarify your true values through a catalog of 150 cards: 12 categories, step-by-step sorting 30→15→10→5, a check «do I live by them».

⏱ 10–20 мин start →