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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 May 2018

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

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May 18, 2018

What Can We Learn about Perception from Yanny and Laurel?

By now you have surely heard the “Yanny vs. Laurel” debate on the internet. It can actually teach us something about perception and human differences. It amuses me how so many people are getting “freaked out” by this and/or attributing all sorts of nefarious explanations to it (i.e. mind control). Others are arguing with one another about which word is correct. This is a good example of the limits of perception and how we can thoroughly believe something is true when others can believe the opposite.

When I took a perception and psychology course in college my take-away from it is that nothing is real and everything is perception. For instance, a table is made up of atoms that are primarily space so a table has more space in it than matter, yet we perceive it as solid.

The reason everything is perception is that our experience of the world has to be filtered through our five senses which have their limitations. For example, we all have a blind spot in our visual field where the optic nerve connects to the retina. Yet, we never see the blind spot because our brain fills in what it thinks should be there. You can Google this to find out how to see the blind spot. Read more...

May 4, 2018

15 Coping Statements for Panic and Anxiety

Coping statement #15: “Facing fears really does reduce anxiety”

Coping statement #15: “Facing fears really does reduce anxiety.”

The natural, evolutionary instinct is to avoid something that causes anxiety. The reason this is so is due to survival. The history of the human race was fraught with peril so we developed instincts that warned us of potential harm. As a result, we could run away from the danger or prepare ourselves to fight. Our first instinct is to run away if possible. Even in karate training I was taught, “If you have the option to escape, take it.”

Yet, for our irrational anxieties, the anxiety becomes worse when we avoid what we fear. Research in behavioral therapy has shown repeatedly that anxiety reduces when fear is faced. But to face fear means having to resist our natural instinct which is a challenge for most people.

It takes training and repetition to resist our natural inclinations. For instance, to use a karate example again, if someone grabs your arm aggressively most people will try to pull away. But when you do so, the person initiating the grab has leverage. The most effective response is to go towards the person which throws them off balance and gives you the advantage. Just knowing this, however, doesn't change the response when it happens. As my karate instructor explained,”After you have practiced it a few thousand times, it will become instinctual.” Read more...


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