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CBT

Jealousy

Depression

Relationships

Conflict

Self-efficacy

Happiness

Goal-setting

Motivation

Wellness

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?

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





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Are You Passive Aggressive and Want to Change?

When Your Loved One Refuses Help

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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 May 2018

by Monica A. Frank, Ph.D.
Clinical and Sport Psychologist
Index

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June 29, 2018

Cognitive Diary Example: Eating Alone

Now on Kindle! Dr. Frank's articles on cognitive behavioral therapy: The Cognitive Diary Method to Changing Your Life. Tap to purchase on Amazon for $2.99

Event: Eating lunch alone in the cafeteria.

Emotions: rejected, shameful, inadequate

Distress Rating: 7--Distress, less in control

Thoughts: I look pathetic having lunch all by myself. Others think that I'm ugly and useless and not worth spending time with. Maybe if I was pretty and skinny others would like me. I should go on a strict diet and get some nicer clothes when I lose weight. There's no point in dressing better or taking better care of myself right now because I'm too fat to look pretty.

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 rejection, shame, and inadequacy?

Tap Here For Answer


June 28, 2018

Announcing!

Excel At Life's Cognitive Diary app listed in Healthline's 2018 Best Apps for Eating Disorder Recovery

Healthline's list of apps for eating disorder recovery

"Anxiety and depression can cause irrational beliefs to take over and have negative consequences on our lives. Cognitive Diary is another CBT-focused app designed to teach you how to challenge irrational thoughts driven by anxiety, depression, anger, and stress. It allows you to create a list of irrational beliefs and then offers a list of rational challenges. Customize the emotions/moods list, add coping statements that work for you, and create a unique color design for the app." -- Healthline

Healthline's list of apps for eating disorder recovery



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