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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

Motivational Audios

  • Hot Air Balloon Motivation
  • Finding Your Path Decision-Making
  • Risk and Planning for Success
  • Thinking Your Way to a Healthy Weight
  • Sport Motivation

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    Hot Air Balloon Motivation

    If you use these audios, please support their development. Just $.99 for a download helps with creating more audios. Streaming is free but support is appreciated!




    ×
    Finding Your Path Decision-Making

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




    ×
    Risk and Planning for Success

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




    ×
    Thinking Your Way to a Healthy Weight

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




    ×
    Sport Motivation

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




    Hot Air Balloon Motivation

    Although this audio uses imagery for relaxation and can be used just for the calming experience, the focus of the audio is encouragement and motivation. Once you achieve a state of relaxation, listening to the motivational statements can increase your self-confidence and belief in your ability to achieve your goals. This audio is meant to be listened to repeatedly to help increase your positive self-talk regarding achieving your goals.

    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.

    This exercise is best the more fully relaxed you are.  If you are unable to relax completely, listen to the relaxation exercises such as the meadow or mountain cabin until you are more skilled with relaxation.

    Do not use while operating a car! 

    TRANSCRIPT

    Finding Your Path Decision-Making

    forest path This audio uses the imagery of choosing a path through the woods to guide through the process of decision-making. It confronts the common misconception that a perfect path exists and that only by choosing the "right" path success will be achieved. Instead, it focuses on the idea that all paths have valuable lessons to learn.

    As you listen to this audio over time you can change the thinking that can prevent you from making decisions and being successful. Not choosing a path to pursue may be the most destructive choice of all.

    Risk and Planning for Success

    This audio discusses obstacles to success. In particular, it addresses the fear of risk and how it limits the achievement of goals. It examines ways of thinking about risk that can interfere with success and points out the importance of planning to create a calculated risk that is more likely to lead to success.

    It is best to listen to this audio repeatedly until it becomes a natural way of thinking for you. The way thinking can be changed is through repetition--the more you listen to it, the more it helps you to change your thinking. You can develop a different attitude about risk by recognizing how the fear of risk and/or failure prevents you from achieving what you want.

    About 8 minutes.

    TRANSCRIPT

    Thinking Your Way to a Healthy Weight

    This audio teaches you about how to think about your body and weight in a different way. Instead of thinking of weight loss in perfectionistic terms that lead to a cycle of dieting and failure, you can learn to think about caring for your body and setting manageable healthy goals.

    The audio is meant to be listened to repeatedly so that the thinking style can become more automatic.

    About 13 minutes.

    TRANSCRIPT

    Also, read article: Thinking Your Way to a Healthy Weight.

    Sport Motivation

    Audio sport motivation exercise focused on fear of failure and demand thinking by changing self-talk.  The purpose is to focus on pursuing excellence in the area of sports without the expectations that tend to interfere with success. (see article: Excellence vs. Perfection). The idea of this exercise is to listen to it frequently so as to increase the repetition of rational motivational self-talk.  The more you listen to it, the more you will start to use the thinking presented. 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.

    This exercise does not need complete relaxation in order to benefit.  You may find that you can listen to it while taking a walk or doing dishes or some other activity that doesn't require your complete focus.

    Do not use while operating a vehicle or during other activities that require your full attention! 

    Performance, Success and Goal Attainment

  • Will-power or Strategy?
  • How to Practice Like an Expert
  • Predicting Regret to Help Make Decisions
  • Setting Goals Isn't Enough for Success
  • Exploring Possibilities for Identity Achievement
  • Life is Like...Planning a New Vegetable Garden
  • Improving Performance by Mindfully Reducing Self-interruptions
  • Mindfulness and "To Do" Lists
  • What Are Reasonable Goals?
  • Helping Children Achieve Their Potential
  • How to Succeed at Goals (or Why Goals Fail)
  • Efficiency: Determining the Difference Between Perfectionism and Striving for Excellence
  • Do We Really WANT to Educate Our Children?
  • Do You Want an Education or Do You Want a Grade?
  • Why Do You Have Trouble Delaying Gratification?
  • What is an Achievable Goal?
  • Why Set Goals If 50% of New Year's Resolutions are Broken by Three Months?
  • What Determines the Success of New Year's Resolutions?
  • Choose Your Own Dream: Don't Pursue What You “Should”
  • Demands vs. Mindfulness for Enhancing Performance
  • Listening to Your Heart Helps Moral Decision-Making: But is it Good for Fear Avoidance Decisions?
  • Be the Best You Can Be: On Mindfulness and Performance
  • Improving Attention and Quality of Effort
  • How Both Overly Positive and Negative Misperceptions of Performance Can Affect You
  • Are People Who Set More Extreme Goals At Risk for Depression or Mania?




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