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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

Listen Free to Stress Reduction Audios

  • Autogenic Relaxation Training
  • Mindful Breathing
  • Muscle Scan
  • Progressive Muscle Relaxation
  • Tense and Release
  • Stretching

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    Autogenic Relaxation 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 Breathing

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




    ×
    Muscle Scan

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




    ×
    Progressive Muscle Relaxation

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




    ×
    Progressive Muscle Relaxation 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!




    ×
    Tense and Release

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




    ×
    Stretching

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




    Autogenic Relaxation Training

    This audio teaches autogenic relaxation which is a focus on the pleasant sensations of warmth and heaviness coming into your body. Practicing this method will help you become more skilled at being aware of your body, where you feel tension, and replacing the tension with pleasant warmth and soothing heaviness. About 9 minutes.

    When doing any mindful or relaxation exercise, it is important to very gently bring your focus back to your experience if distracting thoughts occur. Do not try to get rid of the thoughts because that interferes with the relaxation process. Instead, just gently refocus back to the exercise.

    Once you have learned this technique, you can use it to help whenever you feel stressed. You won't need to listen to the entire audio but will be able to focus on the sensations of your body, being aware of the tension, and releasing the tension by replacing with the relaxing sensations of warmth and heaviness.

    Mindful Breathing

    This audio is a quick three minute stress management technique that coaches you through mindful breathing. Mindfulness is a state of mind in which you focus completely on your most immediate experience. In this exercise, the focus is on the full experience of your breathing.

    When doing any mindful exercise, it is important to very gently bring your focus back to your experience if distracting thoughts occur. Do not try to get rid of the thoughts because that interferes with mindfulness. Instead, just gently refocus back to the exercise.

    Once you have learned this technique, you can use it to help with sleep when you are having trouble quieting your mind. Focus on the mindful breathing. Whenever any thoughts occur, gently bring your focus back to your breath. You may have to do this a number of times before your mind quiets. Once you are fully focused on your each breath, you are more likely to drift naturally off to sleep.

    Muscle Scan

    This audio is a quick two minute muscle scan to help you be aware of where you are feeling muscle tension. As you become aware of tension, you can then focus on letting those muscles relax. Too often when people are feeling muscle tension they don't take the time to be aware of their experience so the tension is not addressed.

    You can use this exercise throughout your day to relieve your muscle tension. The more you use it, the more bodily awareness you will develop and will more naturally relax your muscles.

    Progressive Muscle Relaxation

    This audio is a deep relaxation method focusing on tensing and releasing each muscle group to become more aware of the muscle tension and reducing it. Too often when people are feeling muscle tension they don't take the time to be aware of their experience so the tension is not addressed.

    Using this audio can teach you more about relaxing your muscles so that you can use the technique whenever you feel muscle tension. The more you use it, the more bodily awareness you will develop and will more naturally relax your muscles.

    Tense and Release

    This audio is a very quick muscle relief exercise. All you do is tense all your muscles until they are very tight and then suddenly just release all the tension with a sigh. Then allow yourself to feel the relaxation flowing into your body and relaxing your muscles.

    You can use this exercise throughout your day to relieve your muscle tension.

    Stretching

    This audio is a quick two minute stretching exercise to increase blood flow throughout your body. As the blood flow increases you will experience tension release in the muscles and overall body relaxation.

    You can use this exercise throughout your day to increase your relaxation and reduce the effects of stress on your body.



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