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Northern Wyoming Mental Health Center Inc.

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Introduction to the Online Self-Help Book

free mental health self-help book

The first "noble truth" of Buddhism states a fact that is obvious to many people who will be reading this center: life involves suffering. At various times in life, most people will be faced with one or more mental health, wellness or life issues that will cause them pain in one form or another and which they will want to rid themselves of. People faced with such issues and illnesses have three basic options for getting help. They can seek help from medical or mental health professionals (or people who hold themselves out as teachers of one sort or another); they can choose to work on their problems themselves through a process of self-help; or they can combine professional/teacher and self-help approaches. There are many benefits to be had from professional helpers. In some cases and for some problems, the only real benefits that can be had are had through professional helpers. This is certainly the case with serious mental illnesses such as Bipolar Disorder or Schizophrenia. Never...More

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  • Articles

    • Chapter 1 - Self-help: What is it?
      • Chapter 1 - Index
      • Introduction to the Online Self-Help Book
      • Taking Action is Key
      • Example of Taking Action (with analysis)
      • Steps in the Self-help Process
      • Steps 1-4: Problem Analysis
      • Steps 5-7: Planning a Solution
      • Steps 8 and 9: Taking Action
      • Steps to Self-Help Overview
      • Benefits of Self-help
      • Disadvantages of Self-help
      • When Self-help Is Inappropriate
      • Deciding Whether to Use Self-help or Professional Help
      • Diagnosis vs. Self-Diagnosis
      • Risks of Self Diagnosis
      • Conclusion
    • Chapter 2 - Understanding the Nature of your Problem
      • Chapter 2 - Index
      • Introduction
      • Identify What Life Domains Are Affected
      • Social Problems
      • Lifestyle Indicators
      • Self Identity Problems
      • Levels of Emotion
      • Sexual Identity and Gender Identity
      • Cultural Identity
      • Life Domains Conclusion
      • Draw Upon Your Existing
      • Sources of Inaccurate Knowledge
      • Sources of Inaccurate Knowledge: Conclusion
      • Telling True From False
      • Draw Upon Scientific Methods and Knowledge
      • Concerns in Science
    • Chapter 3 - Overview of Bio-Psycho-Social Theories
      • Chapter 3 - Index
      • Introduction
      • The Bio-Psycho-Social Model
      • Implications of Medicine for Self-help
      • Implications of Psychological Theories for Self-help: Introduction
      • Learning Theory
      • Psychodynamic Theories
      • Humanistic Theory
      • Personality Trait Theory
      • Developmental Theories
      • Socially Oriented Theories: Family Systems
      • Socially Oriented Theories: Further Points
    • Chapter 4 - Meeting Basic Needs
      • Chapter 4 - Index
      • Introduction to Meeting Basic Needs
      • Methods for Meeting Basic Needs
      • Methods for Meeting Basic Needs: Shelter, Food, and Medical Care
      • Methods for Meeting Basic Needs: Nutrition
      • Methods for Meeting Basic Needs: Sleep
      • Methods for Meeting Basic Needs: Exercise
      • Methods for Meeting Basic Needs: Safety
      • Methods for Meeting Basic Needs: Belonging
      • Methods for Meeting Basic Needs: Relaxation and Fun
      • Assessing Basic Needs
    • Chapter 5 - Changing Behavior and Thought
      • Chapter 5 - Index
      • Methods for Changing Behavior and Thoughts
      • Techniques for Learning New Behaviors
      • Techniques for Unlearning Old Behaviors
      • Techniques for Unlearning Old Behaviors: Extinction
      • Techniques for Unlearning Old Behaviors: Self-Monitoring
      • Techniques for Unlearning Old Behaviors: Biofeedback and Neurofeedback
      • Techniques for Unlearning Old Behaviors: Overview
      • Dealing with Avoidance-Motivated Behavior
      • Dealing with Avoidance-Motivated Behavior: Exposure Therapy
      • Dealing with Avoidance-Motivated Behavior: Response Prevention
      • Dealing with Avoidance-Motivated Behavior: Flooding and Rational Override
      • Dealing with Reward-Motivated Behavior: Relapse Prevention
      • Dealing with Reward-Motivated Behavior: Relapse Prevention (Continued)
      • Dealing with Reward-Motivated Behavior: Tapering Methods vs. Cold Turkey
      • Dealing with Reward-Motivated Behavior: Aversion Therapy
      • Applying Learning Principles to Thoughts
      • Applying Learning Principles to Thought: Cognitive Restructuring
      • Common Types of Thought and Belief Mistakes
      • Common Types of Thought and Belief Mistakes: Jumping to Conclusions and Emotional Reasoning Biases
      • Cognitive Restructuring
      • Thought Stopping
      • Self-Suggestion Approaches: Affirmations, Imagery and Relaxation
      • Hypnosis and Self-Hypnosis Self-Suggestion Approaches
    • Chapter 6 - Changing Your Mood
      • Chapter 6 - Index
      • Methods For Changing Your Mood
      • Self-Soothing Techniques: Venting and Journaling
      • Self-Soothing Techniques: Relaxation Methods, Progressive Muscle Relaxation, and Massage
      • Self-Soothing Techniques: Autogenic Training and Yoga
      • Self-Soothing Techniques: Meditation
      • Self-Soothing Techniques: Distraction
      • Self-Soothing Techniques: Physical Exercise
    • Chapter 7 - Changing Your Knowledge
      • Chapter 7 - Index
      • Changing Your Knowledge, Skills and Abilities and Credentials
      • Personal Knowledge and Informal Learning
      • Public, Documented Knowledge and Credential Programs
      • Learning Knowledge vs. Skill
      • Learning Knowledge vs. Skill: Practice
      • Time Management and Organization
      • Time Management and Organization: Commitment Mapping
    • Chapter 8 - Changing Your Relationships
      • Chapter 8 - Index
      • Methods For Changing Your Relationships
      • Social Skills
      • Social Skills: Role Playing
      • Networking
      • Socialization
      • Setting Boundaries Appropriately
      • Setting Boundaries Appropriately: Assertiveness Training
      • Assertiveness Training (Continued)
      • Setting Boundaries Appropriately: Anger Management
      • Setting Boundaries Appropriately: Aggressive Behavior
      • Values Clarification (Again!)
    • Chapter 9 - Changing Your Identity and Motivation
      • Chapter 9 - Index
      • Methods For Changing Your Identity and Your Motivations
      • Exploring Perspectives on the Past, Present and Future
      • Changing Perspectives on the Past
      • Changing Perspectives on the Past: Autobiography and Analysis of Transference
      • Changing Perspectives on the Past: Genogram
      • Changing Perspectives on the Past: Summary
      • Methods for Changing Perspective on the Present
      • Methods for Changing Perspective on the Present: Understanding Your Basic Personality Profile
      • Coping Strategies and Defense Mechanisms: Basic and Intermediate Defenses
      • Coping Strategies and Defense Mechanisms: Mature Defenses
      • Coping Strategies and Defense Mechanisms: Mature Defenses
      • Coping Strategies and Defense Mechanisms: Questions to Ask Oneself
      • Values and Morals Clarification
      • Values and Morals Clarification: Value Changes
      • Methods For Changing Perspective On The Future
      • Methods For Changing Perspective on the Future: Challenging Pessimistic Tendencies
    • Chapter 10 - Your Unique Self-Help Plan
      • Chapter 10 - Index
      • Introduction
      • Specific Plans
      • Creating Your Unique Self-Help Plan: Setting Goals and Selecting Methods
      • Creating Your Unique Self-Help Plan: Plan Management
      • Creating Your Unique Self-Help Plan: Stick With It!
      • Example Self-Help Plans: 1 & 2
      • Example Self-Help Plans: 3
      • Example Self-Help Plans: 4
      • Example Self-Help Plans: 5
    • Chapter 11 - Dependency
      • Chapter 11 - Index
      • Introduction
      • Forces of Dependency
      • Methods for Decreasing Dependency: Change Your Thoughts and Beliefs
      • Methods of Decreasing Dependency: Change Your Behavior
      • Methods for Decreasing Dependency: Change Your Knowledge
      • Methods for Decreasing Dependency: Change Your Identity
  • Questions and Answers

    • Trauma and Drama: Why are friends and family rejecting me?
    • When there is someone who is better looking than me, I feel inadequate
    • What is the true meaning of being defensive?
    • Stuck in an on-again, off-again relationship for 10 years
    • How do I get out of a friendship?
    • Anger To Cover Sadness
    • Asking a second time for boundaries to be respected
    • What is the right path of action?
    • Please help me with basic social skills
    • standing up for oneself
    • 2more
      • The Catch 22 of Fear of Abandonment
      • What is wrong with me? I Don't care anymore...