Excel At Life logo
×



Contents

PsychArticles button PsychNotes button PsychApps button PsychAudios button PsychTests button About button
Support Excel At Life's Mission!
Follow
Help Translate
Spread the Word
Make Contribution
Become a fan on Facebook! Follow on twitter for site updates! Follow on Google+ for site updates!
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

  • Problems Downloading
    • If using Android device, download MAXTHON ANDROID WEB BROWSER and choose as browser.

      If using computer, try right-clicking on DOWNLOAD NOW! and select Save Target As.

      If this doesn't work, please contact us.



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.





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.





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.






Why are meditative relaxation and mindfulness important? Tap to Listen to Article
When I ask clients what they do for daily relaxation I usually get responses such as:

"I relax by watching TV every night."

"I have a glass of wine."

"I read a book."

"I go out with friends."

"I go to the gym and work out."

"I find gardening relaxing."

"I like to fish."

Although each of these activities may be perceived as relaxing and may even have an element of mindfulness, they don't provide the brain and body with the deep meditative relaxation we require. In fact, most of these activities are stimulating to the brain or the body rather than quieting.  READ MORE...

 

How do we change irrational thinking? Tap to Listen to Article
As you may realize as you read the articles on this site, the underlying core issue for many problems resides with irrational thinking styles. That, of course, is the basic premise of cognitive-behavioral therapy (CBT). We develop styles of thinking based upon our learning experiences, our parents' thinking, and societal/community beliefs and expectations.  READ MORE...



RECOMMENDED BOOKS...


Become a fan on Facebook! Follow on twitter for site updates! Follow on Google+ for site updates!