Panic Assistance

Audio that helps you cope with a panic attack. This is not a relaxation audio. The purpose of this audio is to coach you when you are experiencing high anxiety or panic. The focus of the audio is to help you learn to tolerate the uncomfortable sensations of anxiety while learning to reduce the symptoms. This is based upon the theory that the fear of the symptoms tends to trigger repeated panic attacks and that as you reduce your fear of the symptoms, the likelihood of panic is reduced. For more information, read Managing Panic and Anxiety Attacks.

The Worry Box

Audio that helps you learn how to manage worries. It has you imagine a box and describes putting away the different types of worries: important/unimportant and controllable/uncontrollable. Listening to this audio consistently can help you to put away your worries throughout the day. This audio is especially useful for people who have insomnia at bedtime due to worrying.

Meadow Relaxation

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes taking a walk through a meadow on a summer day and sitting next to a bubbling brook.  Choose imagery based upon what seems pleasant for you.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes taking a walk through the snow at night and sitting in a mountain cabin in front of a fire.  Choose imagery based upon what seems pleasant for you.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

Do not use while operating a car!

Audio rational thinking exercise focused on improving self-esteem and reducing negative self-evaluation  by changing self-talk.  This exercise is best used when you have already completed reading about rational self-talk so that you know the basic methods of how to talk rationally to yourself.  It doesn't tell you what to say to yourself but guides you through exercises and opportunities to change self-talk.

This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

This exercise is best the more fully relaxed you are.  If you are unable to relax completely, listen to the relaxation exercises such as the meadow or mountain cabin until you are more skilled with relaxation.

Do not use while operating a car! 

Audio rational thinking exercise focused on reducing anxiety and perfectionistic or demand thinking by changing self-talk.  The idea of this exercise is to listen to it frequently so as to increase the repetition of rational self-talk.  The more you listen to it, the more you will start to use the thinking presented.sp; Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

This exercise does not need complete relaxation in order to benefit.  You may find that you can listen to it while taking a walk or doing dishes or some other activity that doesn't require your complete focus.

Do not use while operating a car! 

When I ask clients what they do for daily relaxation I usually get responses such as:

"I relax by watching TV every night."

"I have a glass of wine."

"I read a book."

"I go out with friends."

"I go to the gym and work out."

"I find gardening relaxing."

"I like to fish."

Although each of these activities may be perceived as relaxing and may even have an element of mindfulness, they don't provide the brain and body with the deep meditative relaxation we require. In fact, most of these activities are stimulating to the brain or the body rather than quieting.  READ MORE...

As you may realize as you read the articles on this site, the underlying core issue for many problems resides with irrational thinking styles. That, of course, is the basic premise of cognitive-behavioral therapy (CBT). We develop styles of thinking based upon our learning experiences, our parents' thinking, and societal/community beliefs and expectations.  READ MORE...