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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 "Emancipation Procrastination? Or Is It Time to PANIC?Dysfunctional ProcrastinationHow To Set New Year's Resolutions and Stick With Them Questions and Answers What 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 oneselfThe Catch 22 of Fear of AbandonmentWhat is wrong with me? I Don't care anymore... Blog Entries The Nature of EnvyHow To Stick To New Year's ResolutionsUnderstanding PerfectionismSelf-Control and Success (and how to learn better self-control too) Links [9] Videos

Related Topics Mental Disorders Autism ADHD Alcohol & Substance Abuse Anxiety Disorders Bipolar Disorder Conversion Disorders Depression (Unipolar) Depression Primer Disorders of Childhood Eating Disorders Dissociative Disorders Impulse Control Disorders Internet Addiction Obsessive Compulsive Disorder Personality Disorders Post-Traumatic Stress Disorder Schizophrenia Sexual Disorders Suicide & Self-Harm Tourettes and other Tic Disorders Medical Disorders Alzheimers And Other Dementias Cancer Chronic Obstructive Pulmonary Disease Colds and Flu Crohns Disease / Irritable Bowel Diabetes Epilepsy Heart Disease High Blood Pressure Memory Problems Men's Health Multiple Sclerosis Sexually Transmitted Diseases Sleep Disorders Stroke Women's Health Wellness Anger Management Emotional Resilience Exercise Smoking Stress Reduction Weight Loss Life Issues Abuse Adoption Child Care Dating Disabilities Disasters Divorce Domestic Violence and Rape Elder Care Family & Relationship Issues Grief & Bereavement Issues Pain Management Parenting Parenting Child & Adolescent Development Overview Child Development and Parenting: Infants Child Development and Parenting: Early Childhood Pregnancy Infertility Child Care Relationship Problems Self Esteem Sexuality & Sexual Problems Speech Problems Terrorism & War Healthcare Health Insurance Health Policy & Advocacy Health Sciences Mental Health Professions Treatments & Interventions Alternative Medicine Assessment Medications Psychotherapy Lifespan Development Pregnancy Child & Adolescent Development Overview Child Development and Parenting: Infants Child Development and Parenting: Early Childhood Sexuality & Sexual Problems Homosexuality & Bisexuality Aging & Geriatrics Death & Dying

Chapter 5 - Index
Mark Dombeck, Ph.D. and Jolyn Wells-Moran, Ph.D.

• 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
• 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

Updated: Jul 3rd 2006