Free Resources To
Better Cope with Anxiety, Depression & Conflict Today
At The Center for Progressive Psychotherapy, we’ve carefully curated these resources with you in mind. As you navigate through challenging times, we invite you to explore this page at your own pace. Take your time to read through our content and listen to the audio resources we’ve provided. Each piece is designed to empower and support you on your journey toward healing. It is our hope that these resources will begin to help you better manage your issues until you can begin therapy with one of our Psychologists. We’re here with you every step of the way.
Free Resources To
Better Cope with Anxiety, Depression & Conflict Today
At The Center for Progressive Psychotherapy, we’ve carefully curated these resources with you in mind. As you navigate through challenging times, we invite you to explore this page at your own pace. Take your time to read through our content and listen to the audio resources we’ve provided. Each piece is designed to empower and support you on your journey toward healing. It is our hope that these resources will begin to help you better manage your issues until you can begin therapy with one of our Psychologists. We’re here with you every step of the way.
Anxiety
Anxiety is a normal emotional reaction we all experience in anticipation of entering into situations we perceive to be challenging or stressful. Because anxiety enables us to quickly identify threats and avoid danger, thereby protecting our survival, our brain is hard-wired to prioritize this emotion. It can be triggered by genuine or imagined threats to our physical safety and well-being, but also by threats to our self-esteem posed by poor performance, social evaluation, and rejection (e.g., taking an exam, speaking in public, starting a new job, or going on a date). Some degree of anxiety is healthy under these circumstances as it can improve performance and increase survival , but, where this experience persists and begins to interfere with our ability to function in everyday contexts, seeking out therapeutic support is recommended. Thankfully, anxiety is treatable with therapy. Unfortunately though, more than 60% of people do not seek help.
The most common of all mental illnesses in the US, anxiety disorders affect over 40 million adults, or 19.1% of the population. Prevalent anxiety disorders include:
- Social Anxiety Disorder (15 million affected, 7.1% of the population)
- Post-Traumatic Stress Disorder (7.7 million affected, 3.6% of the population)
- Generalized Anxiety Disorder (6.8 million affected, 3.1% of the population).
- Panic Disorder (6 million affected, 2.7% of the population)
- Obsessive-Compulsive Disorder (2.5 million affected, 1.2% of the population)
Anxious symptoms vary person to person but may include:
- Feelings of apprehension, worry or dread
- Feeling “keyed-up,” on edge, or restless
- Difficulty concentrating and focusing
- Feelings of irritability
- Disturbed sleep including difficulty falling or staying asleep
- Periods of high energy followed by low energy and fatigue
- Feeling mentally cloudy or foggy
- Discomfort leaving home and attending work, school, or social events
- Racing heartbeat
- Chest pain or tightness
- Shortness of breath
- Light-headedness
- Excess sweating or clammy hands
- Numbness or tingling sensations in our extremities
- Trembling limbs
- Nausea or vomiting
CPP Grounding meditation
Click the Play Button below to listen to this audio:
PROGRESSIVE MUSCLE
RELAXATION EXCERCISE
Click the Play Button below to listen to this audio:
Anxiety
Anxiety is a normal emotional reaction we all experience in anticipation of entering into situations we perceive to be challenging or stressful. Because anxiety enables us to quickly identify threats and avoid danger, thereby protecting our survival, our brain is hard-wired to prioritize this emotion. It can be triggered by genuine or imagined threats to our physical safety and well-being, but also by threats to our self-esteem posed by poor performance, social evaluation, and rejection (e.g., taking an exam, speaking in public, starting a new job, or going on a date). Some degree of anxiety is healthy under these circumstances as it can improve performance and increase survival , but, where this experience persists and begins to interfere with our ability to function in everyday contexts, seeking out therapeutic support is recommended. Thankfully, anxiety is treatable with therapy. Unfortunately though, more than 60% of people do not seek help.
The most common of all mental illnesses in the US, anxiety disorders affect over 40 million adults, or 19.1% of the population. Prevalent anxiety disorders include:
- Social Anxiety Disorder (15 million affected, 7.1% of the population)
- Post-Traumatic Stress Disorder (7.7 million affected, 3.6% of the population)
- Generalized Anxiety Disorder (6.8 million affected, 3.1% of the population).
- Panic Disorder (6 million affected, 2.7% of the population)
- Obsessive-Compulsive Disorder (2.5 million affected, 1.2% of the population)
Anxious symptoms vary person to person but may include:
- Feelings of apprehension, worry or dread
- Feeling “keyed-up,” on edge, or restless
- Difficulty concentrating and focusing
- Feelings of irritability
- Disturbed sleep including difficulty falling or staying asleep
- Periods of high energy followed by low energy and fatigue
- Feeling mentally cloudy or foggy
- Discomfort leaving home and attending work, school, or social events
- Racing heartbeat
- Chest pain or tightness
- Shortness of breath
- Light-headedness
- Excess sweating or clammy hands
- Numbness or tingling sensations in our extremities
- Trembling limbs
- Nausea or vomiting
CPP Grounding meditation
Click the Play Button below to listen to this audio:
Progressive Muscle Relaxation Excercise
Click the Play Button below to listen to this audio:
Depressive symptoms vary person to person but may include:
- Feeling sad, down, low or depressed
- Low energy and motivation to engage in the day-to-day tasks of life
- Less enjoyment in previously enjoyable activities
- Feeling hopeless, worthless, or having excessive guilt
- Crying
- Irritability
- Changes in appetite
- Gaining or losing weight
- Changes in sex drive
- Irregular sleeping, including sleeping or napping more than usual
- Thoughts of self-harm or attempting suicide
Depression
Everyone experiences low mood from time to time, since changing emotional states are a natural part of life. Usually, our unhappiness is temporary, and within a few hours or days we regain feelings of happiness, pleasure, and joy. However, sometimes these feelings are persistent, and more intense than simply “having a bad day”. In such instances, where we feel more thoroughly down, depressed, stuck, hopeless, or unmotivated to engage further, the label of depression is often more appropriate.
A reported 21 million adults in the U.S., or 8.4% of the population, suffer at least one major depressive episode in any given year. It is estimated that 21% of U.S. adults will go on to develop a major depressive disorder at some point in their lives. Alarmingly, around 49% of adults suffering with Major Depressive Disorder are not in treatment.
Depression
Everyone experiences low mood from time to time, since changing emotional states are a natural part of life. Usually, our unhappiness is temporary, and within a few hours or days we regain feelings of happiness, pleasure, and joy. However, sometimes these feelings are persistent, and more intense than simply “having a bad day”. In such instances, where we feel more thoroughly down, depressed, stuck, hopeless, or unmotivated to engage further, the label of depression is often more appropriate.
A reported 21 million adults in the U.S., or 8.4% of the population, suffer at least one major depressive episode in any given year. It is estimated that 21% of U.S. adults will go on to develop a major depressive disorder at some point in their lives. Alarmingly, around 49% of adults suffering with Major Depressive Disorder are not in treatment.
Depressive symptoms vary person to person but may include:
- Feeling sad, down, low or depressed
- Low energy and motivation to engage in the day-to-day tasks of life
- Less enjoyment in previously enjoyable activities
- Feeling hopeless, worthless, or having excessive guilt
- Crying
- Irritability
- Changes in appetite
- Gaining or losing weight
- Changes in sex drive
- Irregular sleeping, including sleeping or napping more than usual
- Thoughts of self-harm or attempting suicide
Two tools you can download today to help
bring your depressive symptoms under control:
Click here to download Behavioral Activation List Click here to download
The Feelings Wheel
Two tools you can download today to help
bring your depressive symptoms under control:
Click here to download Behavioral Activation List Click here to download
The Feelings Wheel
Conflict
Conflict, in and of itself, is neither good nor bad, but rather, a natural and inevitable part of life, and it can exist both inter-personally (i.e., between different individuals) and intra-personally (i.e., within the same individual). A state of conflict can arise when different ideas, values, interests, or needs come into a state of tension with one another. Conflict can make romantic relationships, friendships, and work relationships challenging and stressful adding to our overall emotional distress.
There are three potential resolutions to conflict in interpersonal relationships:
- Win-win – both parties are left satisfied with the outcome; usually realized via collaborative problem-solving and assertive, honest communication.
- Win-lose – one party to the conflict realizes their desires, whereas the other is left defeated; the upside for the winner is that they maximize competitive gains, getting more of what they want, but the downside is that the loser may become discouraged and dissatisfied in the relationship, no longer incentivized to invest as they did before.
- Lose-lose – neither party achieves their goals and both are left unhappy with the outcome; usually associated with cognitive inflexibility and an unwillingness in both parties to compromise.
Conflict
Conflict, in and of itself, is neither good nor bad, but rather, a natural and inevitable part of life, and it can exist both inter-personally (i.e., between different individuals) and intra-personally (i.e., within the same individual). A state of conflict can arise when different ideas, values, interests, or needs come into a state of tension with one another. Conflict can make romantic relationships, friendships, and work relationships challenging and stressful adding to our overall emotional distress.
There are three potential resolutions to conflict in interpersonal relationships:
- Win-win – both parties are left satisfied with the outcome; usually realized via collaborative problem-solving and assertive, honest communication.
- Win-lose – one party to the conflict realizes their desires, whereas the other is left defeated; the upside for the winner is that they maximize competitive gains, getting more of what they want, but the downside is that the loser may become discouraged and dissatisfied in the relationship, no longer incentivized to invest as they did before.
- Lose-lose – neither party achieves their goals and both are left unhappy with the outcome; usually associated with cognitive inflexibility and an unwillingness in both parties to compromise.
One of the best things any individual can do is learn how to engage in healthy conflict. Healthy conflict – whether as a romantic partner or employee – will allow you to express your thoughts and feelings, be your authentic self, get your wants and needs met, and move forward. An inability to engage in healthy conflict will leave you feeling stuck, unsatisfied, unhappy, and resentful.
– Dr. Randy Nolte
Two tools you can use today to address ongoing conflict in your life:
Take ownership of your feelings
When we argue, it’s easy to blame others, holding others responsible for our feelings in an accusatory way. However, it can be more effective to personalize our explanations, using “I” statements to make it more about us, less about them. This will help bring down the other’s defensiveness and elicit their sympathy and understanding thereby creating a path for understanding and working together.
Put yourself in their shoes
Try to operate from a position of empathy in understanding the other person’s perspective, and communicating that understanding including naming their feelings and concerns. This does not mean you agree with the other person, but this technique is an important tool to bring down one’s defensiveness and create a partner in finding the solution.
Two tools you can use today to address ongoing conflict in your life:
Take ownership of your feelings
When we argue, it’s easy to blame others, holding others responsible for our feelings in an accusatory way. However, it can be more effective to personalize our explanations, using “I” statements to make it more about us, less about them. This will help bring down the other’s defensiveness and elicit their sympathy and understanding thereby creating a path for understanding and working together.
Put yourself in their shoes
Try to operate from a position of empathy in understanding the other person’s perspective, and communicating that understanding including naming their feelings and concerns. This does not mean you agree with the other person, but this technique is an important tool to bring down one’s defensiveness and create a partner in finding the solution.
