Resources  email page print page Basic Information Chapter 1 - Self-help: What is it? Chapter 1 - IndexIntroduction to the Online Self-Help BookTaking Action is KeyExample of Taking Action (with analysis)Steps in the Self-help ProcessSteps 1-4: Problem AnalysisSteps 5-7: Planning a SolutionSteps 8 and 9: Taking ActionSteps to Self-Help OverviewBenefits of Self-helpDisadvantages of Self-helpWhen Self-help Is InappropriateDeciding Whether to Use Self-help or Professional HelpDiagnosis vs. Self-DiagnosisRisks of Self DiagnosisConclusion Chapter 2 - Understanding the Nature of your Problem Chapter 2 - IndexIntroductionIdentify What Life Domains Are AffectedSocial ProblemsLifestyle IndicatorsSelf Identity ProblemsLevels of EmotionSexual Identity and Gender IdentityCultural IdentityLife Domains ConclusionDraw Upon Your ExistingSources of Inaccurate KnowledgeSources of Inaccurate Knowledge: ConclusionTelling True From FalseDraw Upon Scientific Methods and KnowledgeConcerns in Science Chapter 3 - Overview of Bio-Psycho-Social Theories Chapter 3 - IndexIntroductionThe Bio-Psycho-Social ModelImplications of Medicine for Self-helpImplications of Psychological Theories for Self-help: IntroductionLearning TheoryPsychodynamic TheoriesHumanistic TheoryPersonality Trait TheoryDevelopmental TheoriesSocially Oriented Theories: Family SystemsSocially Oriented Theories: Further Points Chapter 4 - Meeting Basic Needs Chapter 4 - IndexIntroductionMethods for Meeting Basic NeedsMethods for Meeting Basic Needs: Shelter, Food, and Medical CareMethods for Meeting Basic Needs: NutritionMethods for Meeting Basic Needs: SleepMethods for Meeting Basic Needs: ExerciseMethods for Meeting Basic Needs: SafetyMethods for Meeting Basic Needs: BelongingMethods for Meeting Basic Needs: Relaxation and FunAssessing Basic Needs Chapter 5 - Changing Behavior and Thought Chapter 5 - IndexMethods for Changing Behavior and ThoughtsTechniques for Learning New BehaviorsTechniques for Unlearning Old BehaviorsTechniques for Unlearning Old Behaviors: ExtinctionTechniques for Unlearning Old Behaviors: Self-MonitoringTechniques for Unlearning Old Behaviors: Biofeedback and NeurofeedbackTechniques for Unlearning Old Behaviors: OverviewDealing with Avoidance-Motivated BehaviorDealing with Avoidance-Motivated Behavior: ExposureDealing with Avoidance-Motivated Behavior: Response PreventionDealing with Avoidance-Motivated Behavior: Flooding and Rational OverrideDealing with Reward-Motivated Behavior: Relapse PreventionDealing with Reward-Motivated Behavior: Relapse Prevention (Continued)Dealing with Reward-Motivated Behavior: Tapering Methods vs. Cold TurkeyDealing with Reward-Motivated Behavior: Aversion TherapyApplying Learning Principles to ThoughtsApplying Learning Principles to Thought: Cognitive RestructuringCommon Types of Thought and Belief MistakesCommon Types of Thought and Belief Mistakes: Jumping to Conclusions and Emotional Reasoning BiasesCognitive RestructuringThought StoppingSelf-Suggestion Approaches: Affirmations, Imagery and RelaxationHypnosis and Self-Hypnosis Self-Suggestion Approaches Chapter 6 - Changing Your Mood Chapter 6 - IndexMethods For Changing Your MoodSelf-Soothing Techniques: Venting and JournalingSelf-Soothing Techniques: Relaxation Methods, Progressive Muscle Relaxation, and MassageSelf-Soothing Techniques: Autogenic Training and YogaSelf-Soothing Techniques: MeditationSelf-Soothing Techniques: DistractionSelf-Soothing Techniques: Physical Exercise Chapter 7 - Changing Your Knowledge Chapter 7 - IndexChanging Your Knowledge, Skills and Abilities and CredentialsPersonal Knowledge and Informal LearningPublic, Documented Knowledge and Credential ProgramsLearning Knowledge vs. SkillLearning Knowledge vs. Skill: PracticeTime Management and OrganizationTime Management and Organization: Commitment Mapping Chapter 8 - Changing Your Relationships Chapter 8 - IndexMethods For Changing Your RelationshipsSocial SkillsSocial Skills: Role PlayingNetworkingSocializationSetting boundaries AppropriatelySetting boundaries Appropriately: Assertiveness TrainingSetting boundaries Appropriately: Assertiveness Training (Continued)Setting boundaries Appropriately: Anger ManagementSetting boundaries Appropriately: Aggressive BehaviorValues Clarification (Again!) Chapter 9 - Changing Your Identity and Motivation Chapter 9 - IndexMethods For Changing Your Identity and Your MotivationsExploring Perspectives on the Past, Present and FutureChanging Perspectives On The PastChanging Perspectives On The Past: Autobiography and Analysis of TransferenceChanging Perspectives On The Past: GenogramChanging Perspectives On The Past: OverviewMethods for Changing Perspective on the PresentMethods for Changing Perspective on the Present: Understanding Your Basic Personality ProfileCoping Strategies and Defense Mechanisms: Basic and Intermediate DefensesCoping Strategies and Defense Mechanisms: Mature DefensesCoping Strategies and Defense Mechanisms: Mature DefensesCoping Strategies and Defense Mechanisms: Questions to Ask OneselfValues and Morals ClarificationValues and Morals Clarification: Value ChangesMethods For Changing Perspective On The FutureMethods For Changing Perspective On The Future: Challenging Pessimistic Tendencies Chapter 10 - Your Unique Self-Help Plan Chapter 10 - IndexIntroductionCreating Your Unique Self-Help Plan: Setting Goals and Selecting MethodsCreating Your Unique Self-Help Plan: Plan ManagementCreating Your Unique Self-Help Plan: Stick With It!Example self-help plans: 1 & 2Example Self-help Plans: 3Example Self-help Plans: 4Example Self-help Plans: 5 Chapter 11 - Specific Problems Chapter 11 - IndexIntroduction to Specific PlansAbuseAddictions (Including Alcoholism)ADHDAnger and AggressionAnxiety and WorryCompulsive Eating and Not-EatingDatingDebt and Compulsive Spending (Shopping Addiction)DepressionGamblingInternet AddictionObsessive Compulsive DisorderProcrastinationPublic SpeakingRelationship ProblemsSelf-ConfidenceSexual AddictionSexual ProblemsSleep ProblemsSmokingSpeech ProblemsWorkaholism Chapter 12 - Dependency Chapter 12 - IndexIntroductionForces of DependencyMethods for Decreasing Dependency: Change Your Thoughts and BeliefsMethods of Decreasing Dependency: Change Your BehaviorMethods for Decreasing Dependency: Change Your KnowledgeMethods for Decreasing Dependency: Change Your Identity More Information Are You Ready to Declare Your Dysfunctional ProcrastinationHow To Set New Year's Resolutions and Stick With Them 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 inadequateWhat is the true meaning of being defensive?Stuck in an on-again, off-again relationship for 10 yearsHow do I get out of a friendship?Anger To Cover SadnessAsking a second time for boundaries to be respectedWhat is the right path of action?Please help me with basic social skillsstanding up for oneself Blog Entries The Incredible Human Brain, Neuroplasticity, and the Power of Positive ThinkingIf you lived here…An Interview with Jürgen Kriz on the topic of Self-Actualization and Rogerian Person Centered PsychotherapyPursue a New You Through True Self ValueWhat effect will prejudice have at the polling booths? How To Set New Year's Resolutions and Stick With ThemDysfunctional ProcrastinationThe Nature of EnvyHow To Stick To New Year's ResolutionsUnderstanding PerfectionismSelf-Control and Success (and how to learn better self-control too) Videos The Assertive Type VideoThe Passive Type VideoThe Aggressive Type VideoThe Passive-Aggressive Type Links [1] Information[4] Videos

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Click here for Anger Management information. This link will open the Anger Management topic center on Mental Help Net.

Editor's Note: Psychological Self-Tools is a work in progress. This specific section is not yet complete. We'll be publishing material as soon as we're able. For the moment, please accept our sincere apology for any inconvenience this omission may cause you.

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Thank you!

Help? - Cade - Sep 21st 2009

My name is cade. i am 22 years old. i lately have been having horrible mood swings and extreme anger. Little things destroy me! Wright now i am unemployed and without insurance. I know that i have been diagnosed with adhd and bi-polar disorder but i havnt taken any medicine since i was 18. all i know is i can't afford to pay anyone for medicine but i really  need help!!! dose anyone know where i should go? i Live in chandler az!!

the 12 steps dont help - J sprat - Jun 30th 2009

My boyfriend has anger which is very bad... and no not as of yet has he hit me. but if he dont seek the right help i feel he may hurt other's, he tryed the 12 step's support, but that dont and didnt work...please please please help soon!!!!!!!!!!!!!!!! please

controling me in school and at home! - sierra willis - May 22nd 2009

i need help controling my anger issues beacuse it is controling me and making me make the wrong desicions . in school and also at home please i need the all the help i can get

anger driven by anxiety disorder - - Mar 10th 2009
This group may God bLess you.You need to get help for anger management and get to the root of it.MIne was cause because of intrusive thoughts,seeing a knife in my hand.I have never hurt a fly ,and it had me angry because thta mental image kept coming.I prayed,renounce angerr,ask God to heal emotionally and also got professional help.I also learned good ways to vent the anger on this site.

living in a rental huuse why are all thes peole so angry? - Roe - Nov 13th 2008

I rent in a house,thesepeople are all angry and doing spiteful things. I am getting affected by them.   They are all overweight I weigh 94 lbs.I talk to people calmly never angrily. Will someone please respond to me.Help!!!!!!!

Bob the Builder - JR - Sep 26th 2008

What about prejudice against people in the construction and related trades ...?

needs to be addressed - - Sep 25th 2008

anger and aggression is in people who work construction and similar trades. they have a lot of prejudice. This needs to be addressed.

behavior problems with adoptive child - trisha - Aug 19th 2008

I have been raising this child since she was 1 day old, her mother was on drugs and did not want this child. Many court dates and she's finally mine.

Her behavior id out of control because her mother did not see any doctors and child has a.d.h.d and has sereral behaior problems.

my child is now seven years old and i truly love her but have to get her behavior together. she's not the only child there a three more children that are her sisters and brother with the same problems.

no - sam - May 30th 2007
i dont think it is right been predudice it nasty and it can hert peoples feelings a lot and i think there should be an end to it.

My opinion - cassie lewis - May 1st 2007

   Anger is something that is not always controllable and it can't always be stopped by ones self. Some people need help stopping there anger problams. People also take there anger out in diffrent ways. My brother is Bi-Poler 1 with suicidal tendences and he takes medicin daily for his problam. I deal with anger or  sadness by hurting myself,but my brother huts everyone else but his self most  the time.

Living in this type of household has taught me that if you need help don't be scared to admitt it because anger can take away from your life being happy and functional the way that most people wish for it to be.

- - Jan 4th 2007
it was not until i started to study counselling (by correspondance - so i'm doing it all on my own), that i understood that i am okay. i have also began to realise that i can achieve to my wildest dreams and the only person that can hold me back is me!!

its ok - - Dec 5th 2006
its ok prejudice is in everyone dontlet someone or something get u down ALWAYS keep ur head up never look down BUT dont always forget who u are

Thanks - Angelina Forde - Oct 1st 2006
Thank you for making this handy resource to everyone and anyone with internet access!