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Search for the skill or situation you want to work on, such as focus, negotiation, or setting boundaries. Open a practice to read its steps before choosing what suits you.
22 results (expanded search) for "قلق-رقمي"
Social
The "Seen, No Reply" Anxiety
When you see the blue read-receipt marks with no reply, run a 3-step protocol instead of watching your phone.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Psychological
Box Breathing 4-4-4-4
Four equal-length breath segments to regulate your nervous system in five minutes.
Psychological
Graded Exposure Ladder
Rank your fears from lightest to hardest and climb one rung every 2-3 days.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
The "And Then What?" Decatastrophizing Chain
Run the catastrophe scenario through to the end instead of stopping at peak terror.
Psychological
Five-Sense Self-Soothe
Use every sense deliberately to soothe your nervous system.
Psychological
Graded Exposure Hierarchy
Rank your fears from least to most anxiety-provoking, then face one each week.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Evidence For-Against Dialogue
Put your negative thought on trial: what's the evidence for and against? Then judge.
Psychological
Dichotomy of Control
Categorize worries into "in my control" and "outside" — invest only in former.
Psychological
Physiological Sigh
Two nasal inhales, then long mouth exhale — fastest research-backed nerve calmer.
Psychological
Diaphragmatic Breathing
Breathe so belly rises (not chest) — turns off nervous stress system.
Psychological
90-Second Wave
Every emotion is a chemical wave ending in 90 seconds — wait before responding.
Psychological
Catastrophe to Probability
Each catastrophe has 0-100% probability. Assign it — shrinks size.
Professional
Risk-Probability Matrix
Place each risk on 2x2: probability × impact — treat high/high first.
Professional
Financial Independence Calc
Compute "your number": 25× annual expenses = financial independence (4% rule).
Parenting
Building the Emotion Vocabulary
Teach your child five new emotion words each week to widen his emotional language.
Parenting
My Anxiety vs. My Child's Actual Risk
Before you stop your child, separate your personal anxiety from the actually measured risk of the situation.
Digital & AI
Distraction Capture Notebook
Every time a switch-temptation hits during work, jot it on a side sheet to address after the block.
Digital & AI
Phone-Free Bedroom
No phone in bedroom — replace with traditional alarm clock. First and last minute of day = yours.
Digital & AI
News Diet: Weekly Only
Don't track news daily. Read one weekly summary (Economist, Atlantic). Gain time and clarity.