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How to make use of self-help strategies?

Depression, anxiety, pain and stress affect the individual’s behavior and functioning and are often self-perpetuating.


Self-help strategies are techniques or tips to handle difficult situations by exercising deliberate control to improve the outcome of the situation.

Following are the self- help strategies included in this program

Activity scheduling- helps you keep occupied and active with activities that foster a sense of pleasure and achievement thereby improves your mood.

Healthy lifestyle – provides an understanding of how body and mind are interrelated and

Sleep hygiene –when you experience sadness, worry or stress, sleep gets affected either you have trouble falling asleep or you sleep too much, this section helps you with simple tips on how to tackle sleep problems.

Relaxation techniques – as the body experiences fatigue after a hectic day and needs rest, so does the mind. This section presents a video and text on how to relax yourself when you feel worked up and tired.

Problem solving – every individual has the inherent ability to handle difficult situations but in the face of such situations your focus will be on the problem rather than on the situation. This section describes steps to follow when faced with challenges and have difficulty making decisions.

Being assertive – sometimes we have trouble talking to authority figures, have difficulty in saying “no” which will lead to unhappiness with ourselves and take pressure that is not needed. Being assertive gives an understanding on how to communicate with others without disrespecting ourselves as well as others and thus increasing self- esteem.

Using ABC analysis to change unhelpful thinking and behavior – this section describes in detail how change in thought patterns lead to change in mood and behavior. It provides you with a worksheet to work on your negative thoughts and changing them to positive ones.