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Sport Psych


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?


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


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

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?


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

PsychNotes July 2017

by Monica A. Frank, Ph.D.
Clinical and Sport Psychologist

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July 25, 2017

Signs You Are Not “Thriving” on Stress

It's not stress that kills us, it is our reaction to it. Hans Selye
Some people believe they perform best under stress. Certainly, an optimal degree of stress can be beneficial for performance but it is also important to be aware of when stress is affecting your performance, your relationships, and/or your health.

7 signs that stress is creating problems

1) Irritability. Many busy people who run on adrenalin also are frequently irritable with others. Frustration is especially likely if other people are getting in their way to accomplishing their goals whether it is a slow driver in front of them or a co-worker who needs further explanation of a task.

2) Complaining. Even though a person who believes they “thrive” on stress often creates stressful conditions by taking on too much or setting unrealistic deadlines, a sign they are not thriving is frequent complaining about the stress: “I'm so stressed! (with a sigh)” or “I don't have enough time!” Some people believe that complaining helps relieve the stress, but typically it doesn't because it increases the focus on the negative aspects of stress.

3) Forgetfulness. Those who are overly stressed are often forgetful. They pick up the phone to tell a co-worker something and forget what it was when the person answers due to being distracted by another task. Or, they forget or overbook meetings. Read more...

July 19, 2017

Is Diet a Cause or Consequence of Depression? And How is Impulsiveness Related?

Is diet a cause or a consequence of depression?
Although it has been thought that depression can be a cause of weight gain, the initial trigger for both weight gain and depression can be a poor diet at least for some people. For those people, the problem might lie in a genetic predisposition for impulsiveness and carelessness (Stevenson, 2017). What this research tells us is that depression can have multiple origins which may require different methods of treatment.

Much of the approach in the psychological literature to managing weight has focused on how people think and how that affects emotions and eating. Although the evidence is that such an approach is effective, it may be helpful primarily for those who are more conscientious and self-aware.

Yet, those who are susceptible to depression due to poor diet are those who are more impulsive and less conscientious. Unfortunately, the cognitive methods of changing thinking require a certain degree of attentiveness and thoughtfulness to be effective. So using these methods to address the diet/depression relationship may not be as effective for those with a tendency toward impulsiveness. As a result they may feel frustrated and possibly even blamed due to the failure of a method that is supposed to be effective. Read more...

July 11, 2017

When Stress Management Training in the Workplace Can Be Harmful

In order to succeed, we must first believe that we can. Nikos Kazantzakis
Although stress management training is generally effective in decreasing the negative effects of stress, for some people it can worsen existing problems. Instead of seeing stress management as a one-size-fits-all employers need to be more aware of the individual differences and reactions to training.

Companies committed to reducing stress for employees are rewarded with improved performance and productivity from the employees. However, to reduce stress in the workplace it may not be enough to provide stress management training and it can even be counter-productive to insist that all employees attend such training.

Stress management training has often been one-sided in which the employer offers the employee the opportunity to learn how to reduce the effects of stress. However, without the employer's participation in reducing the workplace stress such efforts can be fruitless. In other words, the employer doesn't take responsibility for the workplace stress but places it on the employee: “You should learn how to cope with the stress in the workplace. We shouldn't have to change policy and procedures or the workplace environment to make it less stressful for you.” Read more...


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