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Sport Psych


Crazy-Makers: Dealing with Passive-Aggressive People

Why Are People Mean? Don't Take It Personally!

When You Have Been Betrayed

Struggling to Forgive: An Inability to Grieve

Happy Habits: 50 Suggestions

The Secret of Happiness: Let It Find You (But Make the Effort)

Excellence vs. Perfection

Depression is Not Sadness

Conflict in the Workplace

Motivation: Intrinsic vs. Extrinsic

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

Promoting Healthy Behavior Change

10 Common Errors in CBT

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Rejection Sensitivity, Irrational Jealousy and Impact on Relationships

For Women Only: How to Have the Relationship of Your Dreams

What to Do When Your Partner's Jealousy Threatens to Destroy Your Relationship

Making Attributions for a Healthier Attitude

Happiness is An Attitude

Thinking Your Way to a Healthy Weight

Guide to How to Set Achieveable Goals

The Effectiveness of Cognitive-Behavioral Treatment for Anxiety Disorders

Co-Dependency: An Issue of Control

The Pillars of the Self-Concept: Self-Esteem and Self-Efficacy

Catastrophe? Or Inconvenience?


Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Change Yourself--Don't Wait for the World to Change

Loving Kindness Meditation

Self-Esteem Exercise

Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

Lotus Flower Relaxation

Audio Version of Article: Crazy-Makers: Passive-Aggressive People

Audio Version of Article: Why Are People Mean? Don't Take It Personally!

Audio Version of Article: Happiness Is An Attitude

All Audio Articles

Kindle Books by Dr. Monica Frank


Emotion Training: What is it and How Does it Work?

How You Can Be More Resistant to Workplace Bullying

Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

The Porcupine Effect: Pushing Others Away When You Want to Connect

What if You Considered Other Peoples' Views?

5 Common Microaggressions Against Those With Mental Illness

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy (MCBT) When You Have Depression and Anxiety

Does Cognitive-Behavioral Therapy Lack Compassion? It Depends Upon the Therapist

When Needs Come Into Conflict

What to Do When Anger Hurts Those You Love

A Brief Primer On the Biology of Stress and How CBT Can Help

50 Tools for Panic and Anxiety

Coping With Change: Psychological Flexibility

Breaking Up is Hard to Do: Ending a Bad Relationship

I'm Depressed. I'm Overwhelmed. Where Do I Start?


Building Blocks Emotion Training

Hot Springs Relaxation

5 Methods to Managing Anger

Panic Assistance While Driving

Autogenic Relaxation Training

Rainbow Sandbox Mindfulness

Mindfulness Training

Riding a Horse Across the Plains

Cityscape Mindfulness

Change Yourself--Don't Wait for the World to Change

The Great Desert Mindfulness

Tropical Garden Mindfulness

Thinking Your Way to a Healthy Weight

Lies You Were Told

Probability and OCD

Choosing Happiness

Magic Bubbles for Children

Lotus Flower Relaxation

Cloud Castles for Children

Hot Air Balloon Motivation

All Audio Articles


by Monica A. Frank, Ph.D.
Tap to Listen to Article
"When you are in a state of mindfulness you are actually more aware and able to engage in tasks..."
What Are the Health Benefits of Deep Meditative Relaxation?

1) Reduction in Stress and Anxiety. Numerous studies have shown that relaxation exercises reduce stress effects and anxiety (Manzoni et al, 2008; Arias, 2006). As a result, individuals can function better in their daily tasks, can be more focused and productive at work, and generally feel more content.

2) Reduces Depression and Substance Abuse. Routine meditation can reduce depressive symptoms (Arias, 2006). In addition, Chiesa and Serretti (2009) conducted a review of studies examining mindfulness meditations and found that such practice reduces relapses in depression as well as substance abuse. Mindfulness may not be the only form of treatment but it can certainly be a useful adjunct to the treatment of these problems.

3) Reduces Symptoms of Various Physical Illnesses. A review of several studies showed that the cognitive impairment related to cancer has been reduced through meditation which also assisted cancer patients with mood, stress, nausea, pain, and sleep disturbance (Biegler, Chaoul & Cohen, 2009). In addition, meditation has been effective with reducing blood pressure (Chiesa & Serretti, 2009) and with epilepsy, premenstrual syndrome (PMS), menopausal symptoms, and autoimmune illnesses (Arias et al, 206).

4) Improves Cognitive Performance. The regular practice of meditation has been shown to improve cognitive flexibility and attention which contributes to overall mental balance and well-being (Moore & Malinowski, 2009).

5) Reduces Pain Sensitivity. Regular meditators have been found to be significantly less sensitive to pain (Grant & Rainville, 2009). Hypnosis, another meditative that stimulates the alpha and theta brain waves has long been shown to be effective for pain management (Stoelb et al, 2009).

6) Slows Cellular Aging? A very interesting proposal by Epel et al (2009) links the practice of mindfulness to a slowing of cellular aging due to the reduction in cognitive stress and stress arousal. In particular, they question that the reduction in stress arousal may be associated with telomere length which are the protective caps at the end of chromosomes that tend to deteriorate with age. However, these are studies that are still being conducted and we will need to stay apprised of the future outcomes. READ MORE: page 3

Intro to Meditative Relaxation--page 1

What are the health benefits of deep meditative relaxation?--page 2

How do I do deep meditative relaxation?--page 3

"One of the most salient aspects I've noticed about unhappy people is that they are desperately trying to avoid negative emotions and in the process they feel miserable."


by Monica A. Frank, Ph.D.


For many years when my husband and I were first together I would ask him "When are things going to get better?" We were dealing with the usual stressors that couples face: not enough time, not enough money, and the inevitable random events such as family conflict, deaths of loved ones, illnesses and injuries. In addition, for most of our early years together I was in school and struggling with the balancing of demands of advanced education, part-time
work, and a family. But I had the belief that we were working towards this perfect life that one day would emerge shining a rainbow of happiness forever over us. My husband, inclined more toward the practical, just answered my question of "When are things going to get better?," with "Another six months." That answer typically pacified me for awhile because I thought I could handle any amount of stress for six months. However, a point would occur when I once again I asked my husband "When are things going to get better?" Once again, he would answer "Another six months." This scenario occurred fairly routinely for many years.

However, fortunately during this time I had experiences that began to teach me about my expectations of life. In particular, when I was completing my internship at the Veterans Administration Medical Center I had the opportunity to work on the spinal cord injury unit. That experience forever changed my thinking. In particular, I was struck by the differences in attitude among the patients. My job was to psychologically evaluate each patient. Some of those I evaluated had a recent spinal cord injury and some were returning for follow-up visits. Every patient on that unit, however, had a life-changing injury. Never would they walk again and some couldn't use their hands or even needed assistance with breathing. Every one of them had sustained major changes and losses in their life. Some of them not only lost the physical use of their body, but they lost a girlfriend or wife who couldn't handle the situation, or a job that was part of their self-identity. Yet, what I noticed was that no matter what the losses were or the length of time since the injury, the patients could be divided into two categories: happy or miserable.

Those who were happy reported thinking such as "Yeah, this sucks, but I still have dreams. There are still things I can do. And I'm going to focus on those things." Those who were miserable made statements such as "This is so unfair. My whole life is ruined. I will never be happy." In obtaining the life histories of the patients, I saw that those who were happy had full and active lives, they had friends and jobs and were involved in activities. Whereas those who were miserable, often did nothing but stay in bed with little social contact and had more problems with bed sores and other ailments due to the inactivity. I was informed that even though spinal cord injury in itself does not reduce life expectancy, those who gave up tended to die at earlier ages from complications. READ MORE: page 2

How can we be happy when bad things happen?--page 1

How is the attitude of happiness a choice?--page 2

How is the attitude of happiness different from positive thinking?--page 3

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