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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

Why You Get Anxious When You Don't Want To

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“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

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

50 TOOLS FOR PANIC AND ANXIETY--page 5

by Monica A. Frank, Ph.D.

"50 CBT tools for panic and anxiety are divided into several categories: general skills, initial relaxation training, initial cognitive restructuring, advanced mindfulness training, advanced cognitive restructuring, and exposure treatment."

Index to 50 Tools

Listen to 50 Tools

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INITIAL COGNITIVE TRAINING

Cognition means “to think.” Cognitive training means to change or improve the process of thinking. Because thinking is such a natural process almost like breathing, people often don't consider that how they think can be changed. However, as you just learned above, how we breathe can have a profound impact on how we feel. The same is true of how we think.

You have learned to think a certain way from all the experiences you've had throughout life. You were not born thinking. You were born experiencing. Thinking developed as you experienced the world, as you interacted with others, as you went to school, as you obtained knowledge. Therefore, you have already been trained to think.

However, some things may have been left out of your training, or you may have learned some inaccurate thinking along the way, or traumatic experiences may have influenced what you learned. Most of us have developed at least some inaccurate thinking in our lives. All you have to do is watch a romantic comedy and you are likely to learn irrational thinking. Or, read a fairy tale: “And they lived happily ever after.” How irrational is that? Yet, many unhappy relationships have been built on the notion that once you meet the right person nothing else is required.

Therefore, we need to think about our thinking. Otherwise our emotions will be influenced by it and our behavior will be driven by it without our consent. That seems sort of funny, doesn't it? To have to give consent to our thinking? Yet, without such consent we are not truly in control of our lives.

Although you are reading this to learn how to manage panic and anxiety, it is necessary to address your thinking in all areas of your life, not just the thinking that is directly related to the anxiety. The reason for this is that any thing that creates stress in your life can contribute to the anxiety you experience. And a big part of our stress is how we perceive problems and how that perception can interfere with resolving problems.

In addition, learning how to maintain balance in life can aid in controlling panic and anxiety. Although the relaxation methods described previously can help create greater balance, often certain thinking styles can interfere with practicing those methods. For instance, the perfectionistic thinking “I have too much to do. I don't have time to relax. I'll relax when all this is done.” interferes with using the relaxation methods. The cognitive training helps to change the thinking about anxiety as well as the thinking related to using the tools presented here.

Suggestion 11: Read Articles About Challenging Thinking

Learning how to recognize the irrational thinking that contributes to anxiety as well as to other problems is the first step to cognitive training. Excel At Life provides many articles about the thinking styles. The best article to start with is How Do We Change Irrational Thinking? It will provide you with an overview of cognitive therapy and how it works. In addition, How to Manage Panic and Anxiety addresses some of the specific thinking related to Panic Disorder.

Once you have a general overview, then read the articles about specific styles of irrational thinking that can contribute to anxiety and depression. In addition, many good CBT books are available. In particular, I recommend anything by David Burns. His latest book “When Panic Attacks” is especially helpful for learning the CBT techniques for managing anxiety.

Reading is not just for understanding the cognitive concepts. It is also to help with changing the thinking. The more you read, the more it helps change your thinking. The reason for this is that the core mechanism of cognitive restructuring is repetition. We change thinking by repeating the new thinking over and over. Thus, reading is a form of repetition and can aid in this process. In fact, many of my clients say that reading the same articles again and again can be helpful. READ MORE: page 6



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