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CBT

Jealousy

Depression

Relationships

Conflict

Self-efficacy

Happiness

Goal-setting

Motivation

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Sport Psych



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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Panic Assistance

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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

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RECENT ARTICLES

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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 March 2014

by Monica A. Frank, Ph.D.

Index

Previous        Next

March 31, 2014

New Audio: DAILY MINDFULNESS PRACTICE--Lying Down

Practice these exercises many times throughout the day with your different activities. If your mind wanders, gently bring your focus back to your immediate experience.

These audios are not imaginal experiences. It is necessary to actually engage in the behavior described. The audio is for guidance only. You do not listen to the audio while practicing mindfulness. This exercise focuses on experiencing the different sensations when lying down on different surfaces. Depending upon the surface you are lying on, this is a good mindfulness practice for learning to tolerate discomfort. Instead of trying to make yourself comfortable, allow yourself just to experience the sensations whatever they might be.



March 28, 2014

Audio Version of Article Just Released: 50 TOOLS FOR PANIC AND ANXIETY

50 CBT tools for panic and anxiety are divided into several categories: general skills, initial relaxation training, initial cognitive restructuring, advanced mindfulness training, advanced cognitive restructuring, and exposure treatment.



March 27, 2014

New Passive Aggressive Example: MOTHER-IN-LAW WANTS TO BE CENTER OF ATTENTION

Question:My soon-to-be mother-in-law always wants to be the center of attention. The last straw is she wants to wear a dress to MY wedding that is fancier than my wedding dress! I think this is a deliberate passive-aggressive attempt to make me look bad on my wedding day. She didn't do this at her daughter's wedding! How can I stop her?

VIEW ANSWER




March 24, 2014

New Audio: DAILY MINDFULNESS PRACTICE--Lifting Weights

Practice these exercises many times throughout the day with your different activities. If your mind wanders, gently bring your focus back to your immediate experience.

These audios are not imaginal experiences. It is necessary to actually engage in the behavior described. The audio is for guidance only. You do not listen to the audio while practicing mindfulness. This exercise focuses on experiencing the different sensations when lifting weights. Try this exercise with different weights, at different speeds, for different lengths of time. Lifting weights can be tiring so this can also be useful for developing mindful awareness when you experience muscle fatigue.



March 21, 2014

50 RULES FOR LIFE

Rule 7: Make One Life Better Today
(read more...)



March 20, 2014

PsychNote: EAT ANYTHING YOU WANT--JUST COOK IT YOURSELF


Food for thought. The diet industry is a multi-billion dollar industry preying on the desire for an easy fix. Yet, one of today's biggest health problems is that we live in a culture with easy access to unhealthy foods. If you want to be enlightened about nutrition, watch a chef cook in a restaurant using handfuls of salt, pounds of sugar and untold amounts of oil. These are the three worst food substances for us but they make food taste good.

This video suggests that to eat healthier, we simply need to cook our own food. You will not use near the amounts of sugar, salt, and fat when you cook yourself as when eating out or eating pre-packaged foods from the store. By making the simple commitment to cook your own meals, you will be able to eat anything you want, be healthier, and maintain a better weight.

The problem, however, is that cooking your own meals is not as simple as pulling into the nearest fast food drive-thru. It requires planning and effort. However, the hardest thing is taking the initial steps. Once you have developed a routine, you will find ways to make the process of cooking for yourself easier and quicker.

You can even break down this commitment into steps. You don't have to change completely all at once. For instance, you could count the number of meals you eat out each week and then decrease that number one meal at a time: "This week I will eat out 6 times instead of 7."



March 19, 2014

New Audio: DAILY MINDFULNESS PRACTICE--Walking Up Stairs

Practice these exercises many times throughout the day with your different activities. If your mind wanders, gently bring your focus back to your immediate experience.

These audios are not imaginal experiences. It is necessary to actually engage in the behavior described. The audio is for guidance only. You do not listen to the audio while practicing mindfulness. This exercise focuses on experiencing the different sensations of walking up and down stairs. Try this exercise on different stairs, at different speeds, for different lengths of time. Walking stairs can be tiring so this can also be useful for developing mindful awareness when you experience muscle fatigue.



March 16, 2014 This educational audio helps you to understand the concept of tolerating anxiety and why it is important. The fear of the anxiety and the demand to get rid of it makes the anxiety worse. The more you learn to tolerate anxiety, the less intense and frequent it will be. Developing mindfulness skills increases the ability to tolerate anxiety because mindfulness focuses on the immediate present not on the catastrophic worries about the future. The more that you focus on the "what ifs" regarding anxiety, the more likely your anxiety will be triggered.



March 15, 2014 Explains how anger is reinforced biologically and how the CBT methods can help change the process.

"Managing your anger so that you don't hurt the ones you love takes determination and practice. However, your practice will pay off in many ways. Not only will you be less likely to hurt the ones you love, but you will feel a greater sense of inner peace from these methods as well as less guilt from your behavior."



March 14, 2014 Explains the biology of the stress reaction and how cognitive-behavioral therapy impacts that process at the biological level.

"...instill hope by providing you with the knowledge that you have the resources within you to control the damaging effects of stress."



March 13, 2014

New Audio: DAILY MINDFULNESS PRACTICE--Digging in the Garden

Practice these exercises many times throughout the day with your different activities. If your mind wanders, gently bring your focus back to your immediate experience.

These audios are not imaginal experiences. It is necessary to actually engage in the behavior described. The audio is for guidance only. You do not listen to the audio while practicing mindfulness. This exercise focuses on experiencing the different sensations of digging in a garden. Try this exercise in different places in the garden and at different times such as after a rain or when the soil is dry.



March 8, 2014

50 RULES FOR LIFE

Rule 6: Change Yourself--Don't Wait for the World to Change
(read more...)



March 7, 2014

New Relaxation Audio:THE GREAT DESERT MINDFULNESS

Free download of desert mindfulness describing a walk in the Great Desert experiencing the beauty, heat, and sounds of the sand dunes. You return to a quiet oasis pool and fully experience the sunset over the desert.

Use the audio for relaxation, mindfulness training, or sleep.



March 4, 2014

New Cognitive Diary Training Example: FEAR OF PANIC IN MEETING

EVENT: I need to attend a meeting. I am anxious because last time I had a panic attack during a meeting.

EMOTIONS: apprehension, worry, dread

DISTRESS RATING: 7—feeling distressed, less in control

THOUGHTS: “I'm going to have a panic attack again. What will everyone think? I can't handle this. I'm so weak.”

CAN YOU IDENTIFY THE IRRATIONAL THINKING IN THIS EXAMPLE? There are at least 3 irrational beliefs.

HOW CAN YOU CHANGE THE THINKING? What is another way of thinking about the situation that won't cause the feelings of being apprehension, worry, and dread?

VIEW ANSWER



March 3, 2014
New Passive Aggressive Example: BOYFRIEND GETS DEFENSIVE

Question:I asked my boyfriend when was he planning on leaving the transitional house he's been in for 8 years. He starts asking what would be the benefit of leaving? The conversation then starts to escalate. I'm trying to explain the benefit of leaving...which is a no brainer. Then he starts to yell. I tell him to lower his voice which meant that I was yelling as well. He then says "You're yelling louder than me" and how could he get a word in when I'm talking over him? Then he storms out. The conversation did not get resolved.

VIEW ANSWER



Index

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