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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

Free Audios!

  • Imagery Relaxation Audios
  • Meditation Audios
  • Energizing Audios
  • Motivational Audios
  • Relaxation Audios for Children
  • Education and Assistance Audios
  • Anxiety Assistance Audios
  • Post-traumatic Stress Disorder (PTSD) Assistance
  • Obsessive-Compulsive Disorder Assistance Audios
  • Self-Esteem Audios
  • Emotion Training Audios
  • Quick Stress Relief and Muscle Relaxation
  • SportPsych Training
  • Weight Control Audios
  • Mindfulness Practice
  • Imagery Relaxation

    What is imagery relaxation?

    Imagery relaxation focuses on teaching the three main methods of relaxation:
  • slow, relaxed breathing
  • muscle relaxation
  • guided imagery
  • How to use these audios

  • Find a quiet place, sit or lie down comfortably, and just listen
  • Choose imagery you think you might like
  • Different audios offer different experiences
  • Listening to the same audio again and again may uncover layers of experience
  • Relaxation audios

  • Rainy Autumn Morning Relaxation
  • Hot Springs Relaxation
  • Riding a Horse Across the Plains Relaxation
  • Cityscape Mindfulness
  • Sunrise on the Beach Mindfulness
  • Tropical Garden Mindfulness
  • The Great Desert Mindfulness
  • Day of Fishing Mindfulness
  • The Meadow Relaxtion
  • Mountain Cabin Relaxation
  • Day on the Farm Mindfulness
  • Lotus Flower Relaxation
  • Rainbow Relaxation Emotion Training
  • Hot Air Balloon Motivation
  • Starry Night Relaxation

  • Meditation

    These audios use the meditation techniques from Buddhist psychology which uses the methods from Buddhism for life enhancement. As such, they are not religiously based but focused on changing thinking about ourselves and others to provide greater peace and contentment.

  • Loving Kindness Meditation
  • Compassion Meditation
  • Pathways Meditation
  • Yogic Breath Training


  • Energizing

    The following audios are to help increase energy.

  • Wake Up Mindfulness
  • Energizing the Body and Mind
  • Mindful Breathing
  • Stretching
  • Motivational

    These audios focus on improving your life by changing your attitude and removing obstacles in your thinking.

  • Choosing Happiness
  • Change Yourself--Don't Wait for the World to Change
  • Thinking Your Way to a Healthy Weight
  • Hot Air Balloon Motivation
  • Risk and Planning for Success
  • Aging with Integrity
  • Finding Your Path Decision-making

  • Relaxation Stories for Children

    Not just for children, but for the young at heart, these relaxation stories help children learn how to calm themselves. They are great for helping children fall asleep more peacefully at night.

  • Rainbow Sandbox Mindfulness
  • Bouncing Ball Mindfulness
  • Magic Book
  • Magic Bubbles
  • Magical Forest
  • Cloud Castles


  • Education and Assistance

    The education and assistance audios are to help you understand and cope with different problems you might be experiencing.

  • 5 Methods to Managing Anger
  • Aging with Integrity
  • The Irresponsibility of Dependency
  • Managing Insomnia
  • Choosing Happiness
  • Depression Assistance
  • Jealousy Assistance
  • Stress Education
  • Rational Thinking

  • Anxiety Assistance

    The anxiety assistance audios are to help cope with general anxiety and panic.

  • Learning to Tolerate Anxiety
  • Panic Assistance
  • Mindful Grounding
  • Social Anxiety Assistance
  • Stress Education
  • Rational Thinking
  • The Worry Box

  • Post-traumatic Stress Disorder (PTSD) Assistance

    The anxiety assistance audios are to help cope with general anxiety and panic.

  • Mindful Grounding
  • Learning to Tolerate Anxiety
  • Lies You Were Taught as a Child
  • Rainbow Relaxation Emotion Training
  • Building Blocks Emotion Training

  • Obsessive Compulsive Disorder Assistance

    The assistance audios are to help you with changing some of the underlying thinking that is involved with OCD.

  • Excessive Responsibility and OCD
  • Probability and OCD
  • OCD Intrusive Thoughts Reassurance
  • Magical Thinking and OCD

  • Self-esteem Assistance

    The self-esteem audios are to help you improve your self-concept and self-esteem so that you feel better about yourself and are better able to cope with life's challenges.

  • Self-Esteem Full Version
  • Self-Esteem Self-Talk
  • Self-Esteem Train
  • Self-Esteem Blackboard
  • Rational Thinking
  • Emotion Training

    Emotion training audios can be particularly useful for those with anxiety disorders such as Post-traumatic Stress Disorder (PTSD) or Panic Disorder as well as for many of those with Borderline Personality Disorder.

  • Mindful Grounding for Anxiety/Trauma
  • Rainbow Relaxation Emotion Training
  • Building Blocks Emotion Training

  • Quick Stress Relief and Muscle Relaxation

    Audios that teach methods to help you with quick stress relief throughout the day. Once you learn these methods, you can use them frequently to help manage stress symptoms.

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

  • SportPsych Training

    The following audios are to assist with athletic performance. They can also be used for other types of performance.

    In addition to the following, the Mindfulness Practice Audios can be very helpful to improving athletic performance through mindful awareness.

  • Sport Motivation
  • Intensity Training
  • Sport Imagery Exercise
  • Energizing the Body and Mind

  • Weight Control

    These audios focus on changing thinking related to problems with weight control.

  • Thinking Your Way to a Healthy Weight
  • Creating Awareness of Overeating Consequences
  • Risk and Planning for Success
  • Hot Air Balloon Motivation


  • Mindfulness Practice

  • Understanding Mindfulness: Step 1--Basic Mindfulness Practice
  • Understanding Mindfulness: Step 2--The Mindful Experience of Discomfort
  • Understanding Mindfulness: Step 3--Mindfulness and Unpleasant Emotions
  • Understanding Mindfulness: Step 4--Mindfulness and Cognitive Restructuring
  • Understanding Mindfulness: Step 5--Mindfulness and Grief
  • Additional reading:

  • Why Are Meditative Relaxation and Mindfulness Important?
  • A Brief Primer on the Biology of Stress and How CBT Can Help
  • PsychNotes: Mindfulness and Relaxation Methods


  • The Mindful Attitude now available on Kindle!

    Mindfulness Practice Exercises

  • Mindfulness Exercise 1: Eating a Piece of Fruit
  • Mindfulness Exercise 2: Eating a Piece of Chocolate
  • Mindfulness Exercise 3: Doing the Dishes
  • Mindfulness Exercise 4: Eating a Crunchy Vegetable
  • Mindfulness Exercise 5: Sitting
  • Mindfulness Exercise 6: An Itch
  • Mindfulness Exercise 7: Stretching
  • Mindfulness Exercise 8: Walking
  • Mindfulness Exercise 9: Feeling the Air
  • Mindfulness Exercise 10: Engaged in Conversation
  • Mindfulness Exercise 11: Reading a Book
  • Mindfulness Exercise 12: Closing Your Eyes
  • Mindfulness Exercise 13: Listening
  • Mindfulness Exercise 14: Feeling Heat
  • Mindfulness Exercise 15: Feeling Cold
  • Mindfulness Exercise 16: Doing an Unpleasant Chore
  • Mindfulness Exercise 17: Touching a Door Knob
  • Mindfulness Exercise 18: Getting Dressed
  • Mindfulness Exercise 19: Experiencing Rain
  • Mindfulness Exercise 20: Experiencing a Neutral Object
  • Mindfulness Exercise 21: Digging in the Garden
  • Mindfulness Exercise 22: Walking Up Stairs
  • Mindfulness Exercise 23: Lifting Weights
  • Mindfulness Exercise 24: Lying Down
  • Mindfulness Exercise 25: Drifting to Sleep
  • Mindfulness Exercise 26: Exercise to Exhaustion
  • Mindfulness Exercise 27: Feeling Bored
  • Mindfulness Exercise 28: Feeling Excitement
  • Mindfulness Exercise 29: Feeling Loneliness
  • Mindfulness Exercise 30: Feeling Disappointment
  • Mindfulness Exercise 31: Feeling Embarrassed
  • Mindfulness Exercise 32: Feeling Frustrated
  • Mindfulness Exercise 33: Feeling Sadness
  • Mindfulness Exercise 34: Feeling Helpless
  • Mindfulness Exercise 35: Feeling Remorse
  • Mindfulness Exercise 36: Feeling Apprehension



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