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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



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





RECENT ARTICLES

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

Emotion Training Audios

  • Mindful Grounding for Anxiety/Trauma Audio
  • Rainbow Relaxation Emotion Training Audio
  • Building Blocks Emotion Training Audio
  • Related reading:

  • Emotion Training: What is it and How Does it Work?
  • Why Are Meditative Relaxation and Mindfulness Important?
  • A Brief Primer on the Biology of Stress and How CBT Can Help
  • PsychNotes: Emotions

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    Mindful Grounding for Anxiety/Trauma

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




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    Rainbow Relaxation Emotion Training with Music

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    ×
    Building Blocks Emotion Training

    If you use these audios, please support their development. Just $1 for each audio you use could greatly help with creating more audios!




    Mindful Grounding for Anxiety/Trauma

    This audio provides assistance when you are overwhelmed with anxiety and can't focus on relaxation especially if you are experiencing depersonalization or derealization (you or your surroundings don't feel real). The grounding technique can be particularly helpful when someone has anxiety due to trauma which is causing flashbacks to the memory of the trauma. It has you focus on your immediate surroundings to help focus away from the traumatic memory.

    This type of audio is not for the purpose of relaxation but to help you feel more focused so that you can use other techniques. Once you have used the mindful grounding technique and can focus a bit more, it is a good idea to use the relaxation audios to help calm yourself further.

    It is best to listen to this audio for the first time when you don't need it so that you will have an idea of what to expect. In addition, developing an understanding of mindfulness can help with this practice: Understanding Mindfulness.

    Rainbow Relaxation Emotion Training

    Audio relaxation exercise focused on teaching the three main methods of relaxation which include slow, relaxed breathing, muscle relaxation, and guided imagery.  The imagery describes floating through a rainbow and experiencing different emotions with each color. This imagery is particularly useful to learn how to calm yourself or to feel more confident or at peace at times when you are not listening to the audio. By practicing repeatedly, you will begin to pair certain emotions with certain colors. Then you can draw on that pairing by imagining the color which will help you experience the emotion.  Choose imagery based upon what seems pleasant for you.

    This may be used while sitting or lying down in a quiet, comfortable place.  Just close your eyes and listen without trying to force yourself to relax.  If your mind wanders, gently bring yourself back to focus on the words.

    Although it describes gradually coming back to full awareness at the end of the exercise, some people use this to help with sleep.  They just tell themselves to ignore the directions to become more aware.

    Do not use while operating a vehicle!





    Building Blocks Emotion Training

    Building Blocks Emotion Train by Excel At Life
    The purpose of this audio is to help cope with certain emotional states. It can be particularly useful for those with anxiety disorders such as Post-traumatic Stress Disorder (PTSD) or Panic Disorder. In addition, many of those with Borderline Personality Disorder may find it helpful.

    The imagery describes building a special place with rooms designed for different emotions: a room that helps you feel peaceful when you are anxious or tense, a room that helps you feel strong and in control when you are fearful, a room that feels comforting when you are sad, a room where you can release anger, a room that helps with concentration and focus, a room that energizes you, a room where you can access your creative energy, hopes, and dreams, and a room designed for restful sleep.

    This imagery is particularly useful to learn how to access or manage certain emotions when you are not listening to the audio. By practicing repeatedly, you will begin to pair certain emotions with the imagery of the rooms that you have built. Then you can draw on that pairing by imagining the room which will help you manage the emotion or the state of being that you choose. For instance, if you are taking a test and need to concentrate, you can visually the room you have created for concentration to access that state. When you use this exercise repeatedly, it is best to imagine building the rooms in the same way so that the pairing becomes more powerful. However, you can add detail to the rooms to make them more vivid.

    Do not use while operating a vehicle!

    TRANSCRIPT




    Questions and Comments



    Emotions

  • Compassion: Selflessness With a Selfish Purpose
  • Snap Judgments of People as “Creepy” May Harm You
  • Perspective, Empathy, and Forgiveness
  • Convincing Yourself to Forgive When It Seems Unfair
  • Do You Have Too Much Empathy?
  • Difference Between Dealing With Emotions and Being Stuck in Negative Emotions
  • It's Just Words
  • Irrational: Is it the Word or the Intention that is Offensive?
  • When Emotional Reasoning Interferes With Having a Dialog About Micro-aggressions
  • Gratitude Associated With Self-control
  • Developing Emotional Tolerance
  • When You are Distressed: Write!
  • Predicting Regret to Help Make Decisions
  • Understanding Asperger's Syndrome, Grief, and Avoidance of Loss
  • When to Forgive Yourself: Self-forgiveness and Responsibility
  • Importance of Guilt vs. Irrational Guilt
  • The Costs of “Get Over It”
  • Empathy Requires a Strong Sense of Self
  • Six Characteristics that Distinguish a Healthy Anger from Hate
  • Love Enhances Men's Ability to Recognize Emotion
  • Rejection Elicits Positive Coping Among Those With High Self-Esteem
  • Mindful Attention Reduces Anger for Those With Borderline Personality Disorder
  • Addiction to Emotions and Mindfulness Practice
  • Does Sadness Cause Depression?
  • Acceptance as the Basis for Wisdom?
  • Drug Companies to Profit From Grief? An Opinion
  • “I want to feel good NOW!”
  • Moody? Maybe It's Your Stomach Bacteria
  • Be Realistic! Not Optimistic!
  • Anxiety and the Avoidance of Positive Emotions
  • Being Mindful of Emotions Decreases Intensity
  • Grief is Not Depression
  • To Cry or Not to Cry?
  • Qi Gong Exercise Shown to Improve Mood
  • Afraid of Feeling Good?
  • Leave Work at Work: Emotional Detachment




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