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

20 Steps to Better Self-Esteem

7 Rules and 8 Methods for Responding to Passive-aggressive People

What to Do When Your Jealousy Threatens to Destroy Your Marriage

Happiness is An Attitude

Guide to How to Set Achieveable Goals

Catastrophe? Or Inconvenience?

Popular Audios

Panic Assistance

Motivational Audios

Mindfulness Training

Rational Thinking

Relaxation for Children

Loving Kindness Meditation

Self-Esteem Exercise

Lies You Were Told

Choosing Happiness

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

Free Anxiety Management Audios

  • Panic Assistance
  • Mindful Grounding for Anxiety/Trauma
  • Learning to Tolerate Anxiety
  • Panic While Driving Education
  • Panic Assistance While Driving

  • ×
    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!

    Learning to Tolerate Anxiety

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

    Panic Assistance

    Audio that helps you cope with a panic attack. This is not a relaxation audio. The purpose of this audio is to coach you when you are experiencing high anxiety or panic. The focus of the audio is to help you learn to tolerate the uncomfortable sensations of anxiety while learning to reduce the symptoms. This is based upon the theory that the fear of the symptoms tends to trigger repeated panic attacks and that as you reduce your fear of the symptoms, the likelihood of panic is reduced.

    NOTE: Due to the non-specific nature of panic symptoms, it is important to obtain a complete physical and an accurate diagnosis from a physician prior to assuming that the experience was a panic attack. For more information, read How to Manage Panic and Anxiety.


    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.


    Learning to Tolerate Anxiety

    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. However, the more you can can understand and accept the anxiety, the less insistent it becomes.


    Panic While Driving Education

    highway Frequently, people who have panic attacks develop a fear of having a panic attack while driving a car. They are afraid they will lose control and hurt themselves or others. For most people this fear is based upon inaccurate assumptions about panic attacks and how an attack can affect driving. Although there are a few people who may have medical conditions that can be triggered by a panic attack, most people who have panic attacks can safely drive or make the decision to determine the need to stop driving while calming themselves. If you have been checked out physically by your physician and cleared for driving, this audio can help explain why you can safely drive with a panic attack.


    Panic Assistance While Driving

    This audio can help coach you while having a panic attack when driving. It is meant to be used for therapeutic driving exposures when challenging the avoidance of driving. It is not meant for general coaching. Listen to the Panic While Driving Education audio prior to using this audio during driving. Consult with your therapist and obtain clearance from your physician prior to using. For more information, read How to Manage Panic and Anxiety.


    Kindle Books by
    Dr. Monica Frank

    Recent Articles

    Analyzing Your Moods, Symptoms, and Events with Excel At Life's Mood Log

    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

    Newest 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