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Excel At Life--Dedicated to the Pursuit of Excellence in Life, Relationships, Sports and Career





CBT

Jealousy

Depression

Relationships

Conflict

Self-efficacy

Happiness

Goal-setting

Motivation

Wellness

Sport Psych

Martial Arts



POPULAR ARTICLES

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

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?

POPULAR AUDIOS

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





RECENT ARTICLES

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?

20 Steps to Better Self-Esteem

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

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?



NEW AUDIOS

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

Day of Fishing Mindfulness

Audio Version of Article: Struggling to Forgive: An Inability to Grieve

All Audio Articles

Index--All Articles

BE SURE TO FOLLOW FOR UPDATES!

Index--PsychNotes
Index--Audios
Anxiety
Cognitive Restructuring
Conflict Resolution
Depression
Forgiveness
General
Happiness
Jealousy
Motivation and Goal-Setting
Relationships
Self-Esteem and Self-Efficacy
Sport Psychology
Stress
Weight
Wellness

Anxiety

Kindle book Stop Panic and Anxiety: 50 Tools by Excel At Life purchase $2.99 on Amazon
50 Tools for Panic and Anxiety
Describes 50 evidence-based tools from cognitive-behavioral therapy for coping with anxiety disorders.

Understanding the Act “As If” Concept for Anxiety Treatment
Discusses the exposure concept of act "as if" and how it differs from "fake it till you make it." Provides additional information about how to use the method effectively.

How to Manage Panic and Anxiety
Explains what panic is and is not, how it is maintained by the anxiety cycle, and some methods to learn how to control it.

What to Expect from Mindfulness-based Cognitive-Behavioral Therapy(MCBT) When You Have Depression and Anxiety
Discusses the research regarding MCBT and what are realistic expectations for treatment.

Obsessive Compulsive Disorder and Social Phobia
Discusses issues that occur in treatment when someone has both OCD and Social Phobia

The Effectiveness of Cognitive Behavioral Treatment for Anxiety Disorders
Describes research showing the effectiveness of CBT compared to medication.

How to Interfere with Therapy When Your Loved One Has Anxiety or Depression
Discusses how well-meaning family members can interfere with the progress of therapy.

Coping with Change: Psychological Flexibility
Discusses the concept of adapting to change and how CBT can improve psychological flexibility.

Cognitive Restructuring

HOW DO WE CHANGE IRRATIONAL THINKING?
Provides an overview of how cognitive-behavioral therapy (CBT) works.

DOES COGNITIVE-BEHAVIORAL THERAPY LACK COMPASSION? IT DEPENDS UPON THE THERAPIST
Discussion of a complaint made by some people regarding their experience with CBT and explains what to look for in a CBT therapist.

10 COMMON ERRORS MADE IN COGNITIVE-BEHAVIORAL THERAPY
Discusses how to make CBT most effective by addressing common errors that occur.

COPING WITH CHANGE: PSYCHOLOGICAL FLEXIBILITY
Discusses the concept of adapting to change and how CBT can improve psychological flexibility.

WHAT TO EXPECT FROM MINDFULNESS-BASED COGNITIVE-BEHAVIORAL THERAPY (MCBT) WHEN YOU HAVE DEPRESSION AND ANXIETY
Discusses the research regarding MCBT and what are realistic expectations for treatment.

THE EFFECTIVENESS OF COGNITIVE BEHAVIORAL TREATMENT FOR ANXIETY DISORDERS
Describes research showing the effectiveness of CBT compared to medication.

MAKING ATTRIBUTIONS FOR A HEALTHIER ATTITUDE
Discusses how people tend to explain behavior and inaccuracies that can occur.

LIES, DAMNED LIES, AND STATISTICS
Explains problems that occur in the popular media when sharing statistics regarding health issues.

CATASTROPHE? OR INCONVENIENCE?
Examines catastrophic thinking which is the tendency to assume the worst-case scenario is likely to occur.

DANGER: NEGATIVITY AHEAD
Discusses the danger of engaging in negative thinking about the self, others, and situations.

USE YOUR HEAD! AND YOUR HEART!
Describes emotional reasoning which is the tendency to believe emotions are accurate without evaluating them.

EXCELLENCE VS. PERFECTION
Compares perfectionistic thinking with striving for excellence.

BUT IT HAPPENED BEFORE!
Generalizing is the irrational belief that because something occurred one time it is more likely to occur again.

WHEN THE NEED FOR CONTROL GETS OUT OF CONTROL
Examines the Internal Control Fallacy of needing to be in control and responsible for everything and the External Control Fallacy which is believing everything that happens is due to luck or uncontrollable circumstances.

WHY ARE PEOPLE MEAN? DON'T TAKE IT PERSONALLY
Describes the different reasons people are mean on a continuum for unintentional to malicious.

READ BOOKS, NOT MINDS
Discusses the irrational belief that others should know what you want or what you are feeling without telling them directly or that you know what others are thinking or feeling.

TO SHOULD? OR, NOT TO SHOULD? DEMAND THINKING
Describes irrational thinking of shoulds or demands/expectations which are often perfectionistic or critical in nature.

UNDERSTANDING AND USING THE COGNITIVE DIARY
Describes how to change irrational thinking styles by using the cognitive diary technique.

THE WORRY BOX TECHNIQUE
Describes how to reduce worry/anxiety by examining the importance of the worry and what can be done to manage the worry.

RATIONAL APPROACH TO THE HOLIDAYS
Holidays can be stressful for many people. This article discusses how changing thinking can reduce the stress.
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Conflict Resolution

Are You Passive-Aggressive and Want to Change?
Recognize how passive-aggressive behavior can create problems in relationships and learn how to change it.

What If You Considered Other Peoples' Views?
Discusses the biases that interfere with listening and suggests methods for active listening.

7 Rules and 8 Methods for Responding to Passive-Aggressive People
Describes practical and effective ways of handling passive-aggressive behavior.

When Needs Come Into Conflict
A common source of conflict is when people have opposing, but valid, needs.

What to Do When Anger Hurts Those You Love
Explains how anger is reinforced biologically and how the CBT methods can help change the process.

Conflict in the Workplace
Discusses how to resolve problems at work.

For Women Only: How to Have the Relationship of Your Dreams
When women learn how to be more direct about their needs they can develop more satisfying relationships.

Why Are People Mean? Don't Take It Personally!
Understanding the reasons for hurtful behavior can lead to greater resolution of problems in relationships.

Struggling to Forgive: An Inability to Grieve
Discusses the normal grief process and how it impacts forgiveness.

Crazy-Makers: Passive-Aggressive Peopls
The passive-aggressive style of communication can cause considerable problems in relationships.

Co-Dependency: An Issue of Control
Defines co-dependency and the problems that can occur in this unhealthy relationship style.

When You Have Been Betrayed
Talks about how to handle betrayal when it truly has occurred.

Depression

When Your Loved One Refuses Help
Discusses ways to respond when your family member refuses mental health treatment.

I'M DEPRESSED. I'M OVERWHELMED. WHERE DO I START?
Provides some suggestions to help you get started with CBT.

DEPRESSION IS NOT SADNESS
Discusses the difference between clinical depression and the normal state of sadness.

WHAT IS DEPRESSION? A FREQUENTLY MISUNDERSTOOD ILLNESS
Identifies the different types of depression and how to understand the nature of depressive illness.

WHAT TO EXPECT FROM MINDFULNESS-BASED COGNITIVE-BEHAVIORAL THERAPY (MCBT) WHEN YOU HAVE DEPRESSION AND ANXIETY
Discusses the research regarding MCBT and what are realistic expectations for treatment.

HOW TO INTERFERE WITH THERAPY WHEN YOUR LOVED ONE HAS ANXIETY OR DEPRESSION
Discusses how well-meaning family members can interfere with the progress of therapy.

Forgiveness

FORGIVENESS AND THE PROCESS OF HEALING
Discusses healing from trauma as a process similar to walking a spiral staircase and gaining perspective with each level.

STRUGGLING TO FORGIVE: AN INABILITY TO GRIEVE
Discusses the normal grief process and how it impacts forgiveness.

WHEN YOU HAVE BEEN BETRAYED
Talks about how to handle betrayal when it truly has occurred.

General

5 COMMON MICROAGGRESSIONS AGAINST THOSE WITH MENTAL ILLNESS
Describes subtle discrimination against those who have mental illness.

Now on kindle! Tap to purchase Dr. Frank's articles from Amazon for $2.99. Text-to-speech enabled.

Happiness

THE SECRET OF HAPPINESS: LET IT FIND YOU (BUT MAKE THE EFFORT)
Discusses the concept of happiness and the common obstacles to achieving happiness. Reviews the methods on how to reduce the obstacles to happiness.

HAPPY HABITS: 50 SUGGESTIONS
A description of 50 different suggestions that can help create opportunities for happiness.

HAPPINESS IS AN ATTITUDE
Discusses how thinking, not events, influence overall happiness.

SADNESS IS A STATE OF HAPPINESS
Explains how all emotions are an important part of happiness.

Jealousy

WHEN IS JEALOUSY IRRATIONAL?
Describes how to identify irrational jealousy and how it impacts relationships.

WHAT TO DO WHEN YOUR JEALOUSY THREATENS TO DESTROY YOUR MARRIAGE
Describes the destructiveness of irrational jealousy and how make changes.

WHAT TO DO WHEN YOUR PARTNER'S JEALOUSY THREATENS TO DESTROY YOUR RELATIONSHIP
Discusses how to respond to a partner's irrational jealousy.

REJECTION SENSITIVITY, IRRATIONAL JEALOUSY, & IMPACT ON RELATIONSHIPS
Examines the fear of rejection, its relation to irrational jealousy, and how it negatively affects relationships.

JEALOUSY: WHEN THE DAMAGE IS DONE
Discusses what to do when the irrational jealousy has already seriously harmed the relationship.

WHEN YOU HAVE BEEN BETRAYED
Talks about how to handle betrayal when it truly has occurred.

Motivation and Goal-Setting

GUIDE TO HOW TO SET ACHIEVABLE GOALS
Describes steps to help set realistic goals and how to follow through.

SETTING GOALS TO MAXIMIZE PERFORMANCE
Discusses how to set athletic goals to achieve maximum performance.

MOTIVATION: INTRINSIC VS. EXTRINSIC
How to develop internal motivation based upon your own goals.

EXCELLENCE VS. PERFECTION
Striving for excellence involves setting realistic, achievable goals rather than perfectionistic demands.

FEEDBACK, SELF-EFFICACY, AND THE DEVELOPMENT OF MOTOR SKILLS
How to teach to increase internal motivation for developing physical skills.

GIVING WOMEN FEEDBACK TO INCREASE SELF-EFFICACY
Improving self-efficacy increases internal motivation.

Relationships

7 RULES AND 8 METHODS FOR RESPONDING TO PASSIVE-AGGRESSIVE PEOPLE
Describes practical and effective ways of handling passive-aggressive behavior.

WHAT TO DO WHEN ANGER HURTS THOSE YOU LOVE
Explains how anger is reinforced biologically and how the CBT methods can help change the process.

FOR WOMEN ONLY: HOW TO HAVE THE RELATIONSHIP OF YOUR DREAMS
When women learn how to be more direct about their needs they can develop more satisfying relationships.

CRAZY-MAKERS: PASSIVE-AGGRESSIVE PEOPLE
The passive-aggressive style of communication can cause considerable problems in relationships.

CO-DEPENDENCY: AN ISSUE OF CONTROL
Defines co-dependency and the problems that can occur in this unhealthy relationship style.

BREAKING UP IS HARD TO DO: ENDING A BAD RELATIONSHIP
Discusses two common problems when ending bad relationships: returning repeatedly to the relationship and failure to learn from the mistake.

REJECTION SENSITIVITY, IRRATIONAL JEALOUSY, & IMPACT ON RELATIONSHIPS
Examines the fear of rejection, its relation to irrational jealousy, and how it negatively affects relationships.

Self-Esteem and Self-Efficacy

THE PILLARS OF THE SELF-CONCEPT: SELF-ESTEEM AND SELF-EFFICACY
Discusses the different but similar concepts of self-esteem and self-efficacy.

FEEDBACK, SELF-EFFICACY, AND THE DEVELOPMENT OF MOTOR SKILLS
How to teach to increase internal motivation for developing physical skills.

GIVING WOMEN FEEDBACK TO INCREASE SELF-EFFICACY
Improving self-efficacy increases internal motivation.

MAKING MISTAKES TO ENHANCE SELF-ESTEEM AND IMPROVE PERFORMANCE
Thinking of mistakes in a different way can lead to greater success.

SELF-EFFICACY: THE KEY TO SUCCESS IN SPORTS
Defines self-efficacy and how it impacts performance in sports.

EXERCISE AND THE SELF-ESTEEM CYCLE
Describes how self-esteem influences exercise tendencies and how exercise improves self-esteem.

Sport Psychology

WHAT IS SPORT PSYCHOLOGY?
Defines sport psychology.

EFFECTS OF INTENSITY ON PERFORMANCE
Understanding the concept of intensity can improve athletic performance.

PERFORMANCE ENHANCEMENT IN THE MARTIAL ARTS: A REVIEW
Reviews the sport psychology research regarding improving performance in martial arts. Also, applies to other sports.

EFFECTS OF INTENSITY ON PERFORMANCE
Discusses the concept of an optimal level of intensity for best performance.

WHEN ANXIETY INTERFERES WITH PERFORMANCE: TRANSFERING PRACTICE
Discusses how to transfer practice skills to real-life situations.

ASSESSING AND COPING WITH INJURIES
Discusses how to psychologically cope with injuries.

SETTING GOALS TO MAXIMIZE PERFORMANCE
Discusses how to set athletic goals to achieve maximum performance.

FEEDBACK, SELF-EFFICACY, AND THE DEVELOPMENT OF MOTOR SKILLS
How to teach to increase internal motivation for developing physical skills.

GIVING WOMEN FEEDBACK TO INCREASE SELF-EFFICACY
Improving self-efficacy increases internal motivation.

SELF-EFFICACY: THE KEY TO SUCCESS IN SPORTS
Defines self-efficacy and how it impacts performance in sports.

CHALLENGING PERFECTIONISTIC DEMANDS
Discusses how perfectionistic expectations can interfere with martial arts performance.

EXERCISE AND THE SELF-ESTEEM CYCLE
Describes how self-esteem influences exercise tendencies and how exercise improves self-esteem.

TEACHING SELF-CORRECTION
Discusses the importance of self-correction for athletes and how to teach self-correction.

ISSUES WHEN ENDING A SPORTS CAREER
Athletes often have difficulty when ending careers due to not recognizing the losses involved.

PERSONALITY TESTING IN SPORTS: SHOULD WE OR SHOULDN'T WE?
Examines the role of personality testing in sports.

DEVELOPING FOCUS
Discusses the importance of focus in martial arts training and how to improve focus.

GOAL-SETTING FOR A SPORTS TEAM
Discusses why the development of specific goals is important for success in sports.

SELF-EFFICACY: THE KEY TO SUCCESS IN SPORTS
Explains the concept of self-efficacy and how it impacts athletic success.

TEACHING SELF-CORRECTION
Explains the concept of self-correction and how to enhance an athlete's ability to correct mistakes.

Stress

A BRIEF PRIMER ON THE BIOLOGY OF STRESS AND HOW CBT CAN HELP
Explains the biology of the stress reaction and how cognitive-behavioral therapy impacts that process at the biological level.

STRESS: 50 SUGGESTIONS
Describes 50 methods to help reduce or cope with life stress.

TOO STRESSED TO RELAX?
Managing stress improves psychological and physical health.

Weight

THINKING YOUR WAY TO A HEALTHY WEIGHT
Examines the thinking that interferes with weight loss.

MY CHOCOLATE CHIP COOKIE DIET: OR, HOW TO LOSE WEIGHT WITHOUT DEPRIVATION
Using cognitive-behavioral methods to lose weight.

Wellness

A BRIEF PRIMER ON THE BIOLOGY OF STRESS AND HOW CBT CAN HELP
Explains the biology of the stress reaction and how cognitive-behavioral therapy impacts that process at the biological level.

THE SECRET OF HAPPINESS: LET IT FIND YOU (BUT MAKE THE EFFORT)
Discusses the concept of happiness and the common obstacles to achieving happiness. Reviews the methods on how to reduce the obstacles to happiness.

WHY ARE MEDITATIVE RELAXATION AND MINDFULNESS IMPORTANT?
Discusses the relaxation and different methods. Good introduction before using relaxation and mindfulness audios.

THINKING YOUR WAY TO A HEALTHY WEIGHT
Examines the thinking that interferes with weight loss.

TOO STRESSED TO RELAX?
Managing stress improves psychological and physical health.

MOBILIZING YOUR BODY'S RESOURCES: HEALING FROM ILLNESS OR INJURY
Discusses the natural methods of healing.

MY CHOCOLATE CHIP COOKIE DIET: OR, HOW TO LOSE WEIGHT WITHOUT DEPRIVATION
Using cognitive-behavioral methods to lose weight.

WELLNESS: HOW TO REDUCE ILLNESS AND ITS EFFECTS
Discusses behavioral ways to manage illness and improve health.

POWER OF THE MIND: THE WELLNESS PHILOSOPHY
Discusses how the mind can impact health and well-being.




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