Self Cognitive Behavioral Therapy (Self CBT)

With Self Cognitive Behavioral Therapy (Self CBT), you use practical CBT self-help techniques to create positive and immediate changes in your quality of life.  (Click here to go straight to a program you can purchase to use on your own at home to learn CBT for panic specifically.)

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for depression, anxiety, and panic, and is also used widely for trauma, obsessive-compulsive disorders, addiction, and chronic pain.  It is one of the most common and best-studied therapies out there and is in high demand.


In the CBT perspective, your thoughts affect your feelings and behaviors, and by changing your thoughts your feelings and behaviors will change in turn.  Behaviors, too, can be modified to change your thoughts and emotions.

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Overcome Phone Anxiety

You may feel like everyone knows the phone rules when you don’t. Like you never got the handbook or missed out some innate skill or instinct. Maybe you haven’t learned phone skills yet which triggers your anxiety, or maybe your anxiety keeps you from getting enough practice. Or maybe you’ve mastered phone skills, but your anxiety flares up for other reasons. Regardless of your reasons, it doesn’t change the fact that talking on the phone often goes hand in hand with at least some degree of anxiety. The good news is that you can learn to manage or overcome phone anxiety and fear of phone calls.


Even without anxiety, phones are a challenge to our human nature. We are required to be part of a real-time interaction while getting less input about the other person’s reactions. Talking to a disembodied voice with no way to judge body language or facial expressions doesn’t come naturally. Many phone calls are underwhelming. People stutter, misspeak, interrupt, mishear and pretend they didn’t. It’s a wonder that everyone’s goal when on the phone isn’t to get off the phone as soon as possible, right?

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How to be Mindful in Everyday Life

Mindfulness has been shown to decrease symptoms of anxiety, depression, and other distress. Anyone can learn how to be mindful in everyday life, but perhaps it is easier for children.  So we’re going to start where my children started, just for kicks.  Bear with me while I tell you a short story about an even shorter story. Then read on to learn how to be mindful in everyday life.

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How to Quit Smoking Cigarettes for Free

We’ve all heard of that rare beast who decides one day to quit smoking and immediately does so cold turkey and successfully. If that’s you, congratulations!
For the rest of us mere mortals, it can be a little more complicated.  Here’s a “How to Quit Smoking for Free” guide for us regular people.

10 Steps to Prepare to Quit Smoking

Preparing to quit smoking is the foundation of a successful quit plan, and this period of preparation will drastically increase your chances of success.

(1) Set a quit date for two to four weeks away. Choose a firm and specific date, and if it is a meaningful date (a birthday or holiday), all the better, but try to choose a date no more than six weeks away. Preparation is a crucial component of a successful quit plan, and this period of preparation will drastically increase your chances of success.

(2) Learn about nicotine dependence and withdrawal symptoms. Check out this excellent nicotine withdrawal timeline and the Mayo Clinic’s overview of nicotine dependence for a start.

(3) Adjust your expectations. Are you expecting yourself to be perfect? What if you relapse? If you are not an immediate success–if you slip up–you have not failed. You can learn from each relapse, and remind yourself that it is all part of the process.

(4) Develop awareness of your smoking behavior and triggers. When and where do you always smoke? Before or after what events do you smoke? Who do you often smoke with? What emotions cause you to smoke? You can work through some of these questions here. Continue reading “How to Quit Smoking Cigarettes for Free”

“Bad Things Keep Happening to Me”

There are times in life when it feels like one misfortune after another keeps coming your way. You might say or think thoughts like, “Life keeps knocking me down” or “Life keeps kicking me in the teeth” or “Bad things keep happening to me.” These thoughts may seem like simple, unfortunate, and unalterable truths, and they are unfortunate, but they are not simple or unalterable.  You can learn how to cope with stress during hard times that feel like they just keep piling up and burying you.


It can feel true to think or say things like “Life keeps knocking me down” or “Bad things keep happening to me.”  But other–better–things can be true, too.

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5 Best Books to Learn How to Stop Overeating Once and for All

fter much research and reading, five books for overeating stand out above the rest. They range from being heavily skills-based and pragmatic to emotion-focused and holistic, so chances are good you’ll find the book you need to learn how to stop overeating once and for all.

If you’re looking for calorie counting, food restrictions, and diet plans, you need a different list of books. But maybe you’re here because you’ve already tried those books and they haven’t worked. It might be time for something different.


Each of these books also teaches skills and methods that can help other areas of your life – not just overeating, making them even more worthwhile. Continue reading “5 Best Books to Learn How to Stop Overeating Once and for All”

The Big List of 100+ Coping Skills for Anxiety, Depression, Anger, Stress, & More

Use these easy 100+ coping skills for anxiety, depression, anger, stress, and more to help you stop a meltdown, reverse a downward spiral, or prevent an explosion.  These coping skills can help quiet your mind and your body to help you find a calmer place in yourself and climb back toward the light.  Read and click through (recommendations are in the links) and try what interests you.  Use what works and ignore the rest.  Then feel free to print this list or copy your favorite ideas on sticky notes and post them where you’ll see them when you need them. Continue reading “The Big List of 100+ Coping Skills for Anxiety, Depression, Anger, Stress, & More”

The Big List of Coping Statements for Stress, Grief, Anxiety, Depression, and More

Coping statements are positive and true statements used to replace the negative and untrue thoughts that take over when you feel anxious, depressed, stressed, angry, or when facing other distressing or overwhelming situations. For example- Replace “I can’t take it anymore” with “I’m doing it. I can handle this.”  Use this huge list to find coping statements for stress, anxiety, depression, grief, phobias, anxiety, disordered eating, anger, and more.


Coping Statements for Anxiety Continue reading “The Big List of Coping Statements for Stress, Grief, Anxiety, Depression, and More”