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Professional profile of Dr. Peter Robbins with a beige background, a pink shirt, black sweater, and glasses.

Dr. Robbins' Solutions

Robbins' solutions encompass a wealth of experience and practical knowledge in the realm of personal development, emotional mastery, and relationship enhancement. With over four decades of clinical experience, these solutions are not just theoretical but are grounded in real-world application, ensuring that they are both practical and effective.  Robbins' solutions are designed to create meaningful change and foster a life of fulfillment and connection.

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Topics to help you grow


Controlling Anger:

Managing anger effectively involves a combination of recognizing the signs of anger, employing strategies to calm down, and addressing the underlying issues in a constructive manner. Here's a concise guide to managing anger:

  1. Recognize the Signs: Pay attention to the physical and emotional signs of anger, such as increased heart rate, feeling tense, or becoming easily irritated.

  2. Use Calming Techniques: When you notice signs of anger, employ calming techniques such as:

    • Taking deep breaths: Breathe deeply from your diaphragm; breathing from your chest won't relax you, so picture your breath coming up from your "gut."

    • Counting down: Count down (or up) to 10 (Mark Twain's solution). If you're very angry, start at 100.

    • Taking a timeout: Step away from the situation to prevent your anger from escalating.

    • Practicing relaxation skills: Engage in activities that reduce stress, such as yoga, meditation, or listening to calming music.

  3. Exercise Regularly: Physical activity can help reduce stress and anger. Aim for at least 30 minutes of exercise on most days.

  4. Seek Social Support: Talk about your feelings with a trusted friend or family member. Sharing can provide a different perspective and help you calm down.

  5. Use Humor: Lighten the mood with humor to diffuse tension, but avoid sarcasm as it can hurt others.

  6. Express Anger Constructively: Once calm, express your feelings in an assertive but non-confrontational way. Use "I" statements to communicate how you feel and what you need without blaming others.

  7. Seek Professional Help if Needed: If your anger feels out of control, consider seeking help from a mental health professional who can offer strategies and support

By incorporating these strategies into your daily life, you can manage your anger more effectively and maintain healthier relationships.


Controlling Anxiety

Controlling anxiety involves a combination of self-help strategies and possibly professional intervention, depending on its severity. Key methods include practicing mindfulness/prayer and deep breathing exercises to stay grounded in the present moment and reduce physiological symptoms of anxiety. Regular physical activity is also beneficial, as it can release tension and produce mood-stabilizing endorphins. Establishing a routine that includes adequate sleep, a balanced diet (avoid caffeine foods/drinks), and time for relaxation can provide a sense of stability and well-being. Cognitive-behavioral techniques, such as challenging negative thought patterns and engaging in exposure therapy (baby-stepping toward your fear), can be effective in managing anxiety. Additionally, social support from friends and family can provide comfort and reassurance. For those with persistent or severe anxiety, seeking help from a mental health professional can be crucial in developing a tailored treatment plan, which may include therapy, medication, or a combination of both.

To control anxiety, consider implementing the following steps:

  • Practice Mindfulness: Engage in mindfulness exercises, such as meditation or focused breathing, to help center your thoughts and reduce anxiety.

  • Stay Physically Active: Incorporate regular exercise into your routine, which can help manage anxiety by releasing tension and increasing endorphins.

  • Establish a Healthy Routine: Ensure you get enough sleep, eat a balanced diet, and set aside time for activities you enjoy to maintain overall well-being.

  • Challenge Negative Thoughts: Use cognitive-behavioral strategies to identify and challenge irrational or negative thought patterns that contribute to anxiety.

  • Seek Support: Talk to friends and family about your feelings, and consider professional help if anxiety interferes with your daily life.

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