TAO Self-Help

FREE Self-Help Programs for ND Students

TAO Self-Help is a platform of tools and information organized into self-help programs with engaging videos and exercises to help you learn a variety of cognitive-behavioral (CBT) and mindfulness-based skills. PLEASE NOTE: The resources presented below are informational and intended as an aid in understanding the topics presented, but are not intended as a substitute for assistance from a qualified mental health professional.

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TAO Self-help Programs

Organized As Follows:

Name of Self-Help Program

Issues Addressed
Theoretical Approach


Let Go and Be Well

Depression and/or Other Problems
Acceptance and Commitment Therapy

Improving Your Mood

Depression
Behavioral Activation

Leave Your Blues Behind

Depression
Cognitive Behavioral Therapy

Calming Your Worry

Stress and Anxiety
Cognitive-Behavioral Therapy with a strong Mindfulness component

Evaluating My Alcohol and/or Drug Use

Alcohol and/or Drug Abuse
Motivational Interviewing

Recovery Skills and Topics

Alcohol and/or Drug Issues
Various, Harm-reduction or Abstinence, depending on goals

Managing Anger

Interpersonal Relationships and Communication

Relationships and Communication Skills
Various

Pain Management

Chronic Pain
Various; Acceptance and Commitment Therapy

Theoretical Approaches

Cognitive-Behavioral Therapy (CBT).

In Cognitive-Behavioral Therapy (CBT), the focus is on identifying and changing dysfunctional thinking, which leads to more desirable behavioral and emotional change. CBT remains one of the most evidence-based treatments in psychology, and is heavily utilized in behavioral health treatment.

Acceptance and Commitment Therapy (ACT).

Acceptance and Commitment Therapy (ACT) has a firm research-supported treatment base, and has become more popular over the years with its emphasis on values, self-compassion, acceptance, and mindfulness – all core psychological wellbeing principles. The focus is on accepting what is, without overly focusing on it, rather than on eliminating symptoms. When we can let go of the preoccupations with our problems and struggles, our symptoms dissipate as a byproduct. ACT can be very helpful with anxiety, depression, and lower quality of life. ACT intervention has 2 main goals:
(1) Develop acceptance of unwanted, private experiences that are out of personal control, and
(2) Commitment and action toward a valued life. These ACT modules are applicable for depression and anxiety.

Behavioral Activation.

Behavioral Activation (BA) takes an “inside-out” approach to depression. The longer someone is depressed, the more they withdraw and avoid, which actually leads to even worse depression and reinforcement of negative cycles that support low mood. The goal of BA is to help you re-engage with life and sources of wellbeing. This increased activity leads to feeling more hopeful, improved mood, and greater motivation.


Let Go and Be Well

Depression and/or Other Problems
Acceptance and Commitment Therapy

OPTIONAL MODULE FOR DEPRESSION
1: Understanding Depression (20 min)
2: Causes of Depression: (15 min)
3: Overcoming Depression: (10 min)

MODULE 1: INTRODUCTION TO ACCEPTANCE AND COMMITMENT THERAPY
1: Getting Stuck in Our Thoughts: (25 min)
2: The Six Core Principles of ACT: (15 min)

MODULE 2: FUSION AND DEFUSION
1: Fusion and Defusion: (20 min)
2: Defusion Strategies: (20 min)

MODULE 3: THINKING MIND VS. OBSERVING MIND AND ACCEPTANCE
1: Thinking Mind vs. Observing Mind: (25 min)
2: Acceptance: (20 min)

MODULE 4: MINDFULNESS
1: Mindfulness: (20 min)

MODULE 5: VALUES
1: Values: (30 min)
2: Defining Your Values: (45 min)

MODULE 6: TAKING ACTION
1 – Taking Action: (30 min)


Improving Your Mood

Depression
Behavioral Activation

OPTIONAL MODULE FOR DEPRESSION
1: Understanding Depression (20 min)
2: Causes of Depression: (15 min)
3: Overcoming Depression: (10 min)

MODULE 1: BEHAVIORAL ACTIVATION
1: Sources of Well-Being: (10 min)
2: Recognizing Depression Traps: (10 min)
3: Improving Awareness and Understanding: (15 min)

MODULE 2: MAKE AN ACTIVATION PLAN AND IDENTIFYING VALUES
1: Activation Plan: (15 min)
2: Road Map for Activation: (10 min)

MODULE 3: ACHIEVING FLOW AND IDENTIFYING STRENGTHS
1: Flow Estimated time to complete session: (15 min)
2: Strengths: (30 min)

MODULE 4: AVOIDANCE AND DEPRESSION TRAPS
1 – TRAPs: (30 min)
2 – TRAC: (20 min)

MODULE 5: PROBLEM SOLVING
1 – Problems: (30 min)
2 – Thinking Habits: (20 min)

MODULE 6: LIFE BALANCE AND RELAPSE PREVENTION
1 – Review and Reflect; Relapse Prevention: (45 min)


Leave Your Blues Behind

Depression
Cognitive Behavioral Therapy

OPTIONAL MODULE FOR DEPRESSION
1: Understanding Depression (20 min)
2: Causes of Depression: (15 min)
3: Overcoming Depression: (10 min)

MODULE 1: FEELINGS AND THOUGHTS
1: Feelings and Thoughts: (25 min)

MODULE 2: UNDERSTANDING STRESS AND RELAXATION
1: Stress and Depression: (15 min)
2: Relaxation Strategies: (30 min)

MODULE 3: UNHEALTHY AND HEALTHY THOUGHTS
1: Unhealthy and Healthy Thoughts: (10 min)

MODULE 4: LAYERS OF THINKING
1: Layers of Thinking: (45 min)

MODULE 5: CORE BELIEFS
1: CoreBeliefs (30 min)

MODULE 6: RELATIONSHIPS, LIFESTYLE, AND PROBLEM SOLVING
1: Lifestyle Factors: (20 min)
2: Social Support: (10 min)
3: Problem Solving: (30 min)

MODULE 7: RELAPSE PREVENTION
1: Identify Early Warning Signs: (10 min)
2: Take Action to Continue Recovery: (25 min)


Calming Your Worry

Stress and Anxiety
Cognitive-Behavioral Therapy with a strong Mindfulness component

MODULE 1: UNDERSTANDING ANXIETY AND WORRY
1: Program Introduction: (15 min)
2: Goal Setting: (15 min)
3: Motivation: (15 min)
4: What is Anxiety?: (15 min)
5: The Cognitive Response System: (15 min)
6: Causes of Anxiety and Unhelpful Practices: (15 min)

MODULE 2: RELAXATION AND ANXIETY REDUCTION
1: Relaxation: (15 min)
2: Progressive Muscle Relaxation: (15 min)
3: Deep Breathing: (10 min)
4: Guided Imagery: (20 min)

MODULE 3: THOUGHTS, ASSUMPTIONS, AND CORE BELIEFS
1: Defining Thoughts, Assumptions, and Core Beliefs: (15 min)
2: Unhelpful Thoughts: (10 min)
3: Challenging Thoughts: (15 min)
4: Challenging Assumptions: (30 min)
5: Core Beliefs: (30 min)
6: Challenging Core Beliefs: (15 min)

MODULE 4: MINDFULNESS
1: Mindfulness: (15 min)
2: Mindfulness Tips: (10 min)
3: Mindfulness Exercise: (15 min)

MODULE 5: FACING YOUR FEARS
1: Facing Fears: (15 min)
2: Exposure: (30 min)

MODULE 6: LIFESTYLE FACTORS
1: Lifestyle Factors: (10 min)
2: Nutrition: (10 min)
3: Physical exercise and sleep habits: (10 min)

MODULE 7: ANXIETY REVIEW
1: Identify Early Warning Signs: (10 min)
2: Take Action to Continue Recovery: (25 min)


Evaluating My Alcohol and/or Drug Use (60+ min)

Alcohol and/or Drug Abuse
Motivational Interviewing


Recovery Skills and Topics

Alcohol and/or Drug Issues
Various, Harm-reduction or Abstinence, depending on goals

COPING WITH CRAVINGS (45 min)

REFUSAL SKILLS AND SOCIAL SUPPORT IN RECOVERY
1: Maximizing Your Odds at Success: Preparing to Say No: (20 min)
2: Building a Social Support Safety Net: (30 min)

RECOVERING FROM A LAPSE OR RELAPSE (45 min)

OVERCOMING GUILT AND SHAME (45 min)

MANAGING FINANCES IN RECOVERY (45 min)

TIME MANAGEMENT IN RECOVERY
1: Setting Priorities: (30 min)
2: Obstacles to Effective Time Management: (20 min)

VALUES (60 min)


Managing Anger (45 min)

Interpersonal Relationships and Communication

Relationships and Communication Skills
Various

INTERPERSONAL RELATIONSHIPS (45 min)

COMMUNICATION (45 min)


Pain Management

Chronic Pain
Various; Acceptance and Commitment Therapy

UNDERSTANDING PAIN
1: Basics of Pain: (30 min)
2: Medications and Pain: (15 min)
3: Alternative Medical Treatments: (10 min)
4: Goal Setting (30 min)

MANAGING PAIN AND LIFESTYLE FACTORS (45 min)

COGNITIVE STRATEGIES FOR PAIN MANAGEMENT
1: Reducing the Negative Impact of Pain: (15 min)
2: Recognizing and Changing Negative Thoughts: (20 min)
3: Re-Engaging with Life: (25 min)

MEDITATION FOR PAIN (20 min)

ACT FOR PAIN MANAGEMENT
1: Acceptance and Commitment Therapy Strategies: (30 min)
2: Values: (30 min)
3: Creating a Values Road Map: (45 min)