Jealousy CBT Tools Self-Help

Signs of Irrational Jealousy

• Are you overly suspicious of your partner?

• Do you question your partner excessively?

• Do you check up on your partner?

• Do you need frequent reassurance?

• Does your jealousy cause anger directed at your partner?

• Is your relationship being harmed by your jealous behavior?

• Is your jealousy not based on evidence?

• Is it, in fact, contrary to the evidence?

Improve Yourself - Improve Your Relationship

Jealousy CBT Tools by Excel At Life teaches you how to use the cognitive-behavioral therapy (CBT) methods in a simple format to learn how to manage irrational jealousy. The tools provided in this app are derived from the CBT research base and developed into a user-friendly format by a psychologist with over 30 years of clinical experience.

CBT tools included in this app

1)

Assistance audios

• Jealousy Assistance -- coaches you through a jealous episode

• Mindful Grounding -- teaches you how to refocus during intense emotions

• Mindful Breathing

• Managing Anger

2)

Tests

• to help you learn about yourself

• Why Are You Jealous Test? Provides information about fears that cause irrational jealousy: fear of inadequacy, fear of

feeling bad, fear of loss of ego, fear of loss, fear of being hurt, and fear of vulnerability.

• Cognitive Styles Test, Your Happiness Assessment and more

3)

Articles

• When Is Jealousy Irrational?

• What to Do When Your Jealousy Threatens to Destroy Your Marriage

• Jealousy: When the Damage is Done

• Rejection Sensitivity, Irrational Jealousy, and Impact on Relationships

• and more

4)

Cognitive Diary

• step by step evaluation of an event that caused distress

• to help with cognitive restructuring

5)

Daily Goals & Healthy Activities Log

• plan and track daily activities to motivate and make improvements

• treatment planning with therapist

6)

Mood Log

• record your moods throughout the day

• mood analysis feature: shows your average mood ratings for different actions or events

• graphs to track your mood

7)

Dozens of audios

• Guided Imagery -- relaxation

• Quick Stress Relief -- simple exercises

• Mindfulness

• Emotion Training -- can be used simply as relaxation or you can use them to learn how to manage emotions

• Muscle Relaxation

• Mindfulness Training

• many of the articles are also available in audio format

8)

Qi Gong Videos

• a gentle, physical relaxation method

About cognitive-behavioral therapy

Learn the CBT methods shown by decades of psychological research to be effective for changing your emotions/moods and behavior that contribute to depression, anxiety and stress, as well as problems in relationships, career and physical health.

These CBT methods can be used as self-help for minor issues or can be used in collaboration with your therapist to develop a treatment plan best suited to your situation. The Daily Goals feature can be used to record your plan and completed activities.

Other features

• All personal data stored in your device.

• Fully customizable: change the CBT terms (beliefs and definitions) used in the diary to conform with the system you are familiar with, add your own challenging statements for each belief, add moods/emotions, add healthy activities to track, change colors of app

• Password protection (optional)

• Daily reminder (optional)

• Examples, tutorial, articles

• Email entries and test results - useful for therapeutic collaboration