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





CBT

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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

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?

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

Loving Kindness Meditation

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Meadow Relaxation

Rainy Autumn Morning

Energizing Audios

Quick Stress Relief

Thinking Your Way to a Healthy Weight

Lies You Were Told

Choosing Happiness

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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

Why You Get Anxious When You Don't Want To

Why People Feel Grief at the Loss of an Abusive Spouse or Parent

“Are You Depressed?”: Understanding Diagnosis and Treatment

15 Coping Statements for Panic and Anxiety

Beyond Tolerating Emotions: Becoming Comfortable with Discomfort

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?



NEW AUDIOS

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

PsychNotes October 2013

by Monica A. Frank, Ph.D.

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October 27, 2013

New Audio: DAILY MINDFULNESS PRACTICE--Feeling the Cold

The above audio is part of a series of short mindfulness practice exercises to help train your brain to be more mindful or present focus. These audios are not imaginal experiences. It is necessary to actually engage in the behavior described. This exercise is simply paying attention to feeling the cold of the day or holding an ice cube. Your experience of this exercise will vary depending upon the cold source and intensity.



October 26, 2013

New Passive-Aggressive Example: GRANDMOTHER'S CRITICISM OF CHILD

Question: My mother criticizes my 10-year-old son about his hair, clothes, the activities he likes, you name it. He's a good kid, does well in school, and I think that he should be able to make his own choices about these things. I can see that my son is hurt by this criticism. When I try to tell my mother to stop, she and my sister say, "He's a boy and he needs to toughen up. He needs to be able to handle teasing. You're just over-protecting him." Is she right? How do I get her to stop?

VIEW ANSWER



October 23, 2013 People may think about the long-term effects of overeating such as weight gain or health consequences, but this awareness often has little impact because it is too far into the future. This audio is about helping to create awareness of more immediate consequences when you are making decisions about what to eat. The more you practice this exercise to imprint the memory of the consequences in your brain, the more it helps to make better choices.



October 17, 2013

New Audio: DAILY MINDFULNESS PRACTICE--Feeling the Heat

The above audio is part of a series of short mindfulness practice exercises to help train your brain to be more mindful or present focus. They are meant to be used frequently throughout the day. This exercise is to focus fully on the experience of feeling heat and noticing the sensations. Although mindfulness can be relaxing, it is really about being present with your immediate experience even if it is not entirely pleasant.



October 12, 2013

New Audio: DAILY MINDFULNESS PRACTICE--Listening

The above audio is part of a series of short mindfulness practice exercises to help train your brain to be more mindful or present focus. They are meant to be used frequently throughout the day. This exercise is to focus fully on the experience of listening and noticing all the different sounds around you. Although mindfulness can be relaxing, it is really about being present with your immediate experience even if it is not entirely pleasant. This is a good exercise to learn to tolerate all experience since not all sounds are pleasant.



October 11, 2013

New Audio: DAILY MINDFULNESS PRACTICE--Closing Your Eyes

The above audio is part of a series of short mindfulness practice exercises to help train your brain to be more mindful or present focus. They are meant to be used frequently throughout the day. Mindfulness can be done throughout the day in the many different activities of the day. This exercise is to focus fully on the experience of closing your eyes and noticing all the different aspects of the experience.



October 8, 2013

EXCEL AT LIFE ON THE WEB

Stacy Juba, a novelist focused on characters at a crossroads, released a blog describing her experience with Excel At Life's relaxation and meditation audios.

She writes "Until recently, I thought that fitting meditation into my busy schedule would be a chore. However, now I find it fun to scroll through my growing collection of downloads to decide which one I’m in the mood for that day. Do I want to escape to a mountain cabin? Laze on the beach? Access my inner child with the Magic Bubbles audio? Could I use a little ride aboard the Self Esteem Train?" (www.excelatlife.com/downloads.htm)

Thank you, Stacy!

Read More: Start Meditating Now With Excel At Life’s Free #Meditation and #Relaxation Audios



October 7, 2013

Qigong Can Reduce Depression

Making qigong a lifestyle activity can decrease clinical depression. Qigong is a Chinese system of physical movements combined with breathing. Initial results by researcher Albert Yeung and colleagues (2013) indicates that the majority of depressed individuals who took a minimum of 15 classes showed significant decrease in depressive symptoms.

Although qigong can be effective in reducing symptoms of depression, individuals with severe depression can have difficulty initiating any kind of activity. The idea of engaging in routine exercises can be overwhelming for many with depression. Therefore, it may be necessary to focus on taking simple steps towards change. Qigong can provide such a structure as it involves basic movements that can be done by almost anyone. Excel At Life provides some qigong videos.

Yeung, A., Slipp, L.E., Jacquart, J., Fava, M., Denninger, J.W., Benson, H. and Fricchione, G.L. (2013). The Treatment of Depressed Chinese Americans Using Qigong in a Health Care Setting: A Pilot Study. Evidence-Based Complementary and Alternative Medicine, doi:  10.1155/2013/168784.



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