STEPS IN SELF-HELP

Steps in Self-Help
Reader: Step 3 is especially important.

Step 1: Select self-improvement projects, no more than 2 or 3 at a time

• Table 2.1: Problem Check List
• Table 2.2: How to Move from Avoidance to Contemplation to Commitment

Step 2: Start collecting and recording data reflecting the severity or frequency of the problem

Step 3: Try to understand the problem, how it developed, its original causes, and what causes it to continue. Analyze your problem into five parts.

Step 4: Set realistic short and long-term goals

Step 5: Select the self-help methods that seem most likely to work, i.e. develop a "treatment plan."

• Table 2.3: Analysis of Problem into Parts and Possible Solutions

Step 6: Learn the detailed steps involved in each self-help method you are using (chapters 11-15) and try out your plan.

Step 7: Continue throughout the project to assess and plot your progress

Step 8: If needed, revise your plan -- deal with your resistance to change. Keep up your motivation. Find a therapist.

Step 9: Plan ways of maintaining the gains made.

Step 10: Make a note of each method's effectiveness: what works for you?

Don't fret. Some of the steps can be done quickly or even omitted.