Self-Help Resources

Information and tools for increasing motivation are organized here, with links to additional resources. When individuals are struggling with depression, substance abuse, or any number of other physical and/or mental health conditions, the self-help information available here and located within other well-being topics on this site may be helpful.

Fact Sheets and Handouts

Lifestyle Changes
Information for service members about how to make small changes that add up over time. Take a survey to assess yourself, find out where you stand in terms of making a lasting commitment, learn how to adjust your attitude when initiating change, and how to build on small steps to achieve big goals.

Ten Tips on Building Motivation to Change
Brief tips about setting goals and improving your chances for changing behavior.

Testing Motivation in Recovery
Understand what motivation is, the negative consequences when it is lacking, how to sustain it and deal with irrational thinking that is getting in your way.

For Family Members Caring for Relatives with a Mental Disorder

Kickstart Your Resolution to Change: The Transtheoretical Model of Change
A model for the stages that a person goes through in order to effect a change in behavior, whether it is quitting smoking, losing weight or any other change that helps you to live a healthier life.

Solving Problems and Achieving Goals
A simple and effective technique for dealing with problems in your life. It is a step-by-step approach for tackling those aspects of a problem that can be changed.

How to Develop Decision-Making Skills
Learn how to make good decisions and achieve your goals consistently.

Getting Motivated to Change Behavior

Books & Workbooks

Psychological Self-Help
Clayton E. Tucker-Ladd
A free online self-help book offering information and tools for making behavioral changes and enhancing motivation. Some recommended chapters include:

• Behavior, Motivation and Self-Control
  Learn about the behaviors and skills required for enhancing motivation and gaining self-control.
• Methods for Changing Behavior
  Strategies and motivational techniques to keep you on track while changing behavior.
• Methods for Changing Emotions
  Understand the nature of emotions, and learn some skills to help produce the desired emotions, including relaxation, meditation, and cognitive approaches.

Changing for Good
J. O. Prochaska, J. Norcross, & C. DiClemente
A six-stage program for overcoming bad habits and moving your life forward.

Videos

The Next Steps After Diagnosis
Features common reactions to being diagnosed with a behavioral health condition and how to cope effectively and get the help you deserve.

Web Resources

Military OneSource

Hooah 4 Health
This website offers information about making lifestyle changes and suggestions to kickstart your resolution to change.

Patient Feedback
A performance improvement resource focused on motivation and relapse prevention. While established for the treatment of substance abuse, the information and recommendations are applicable to other behavioral health problems.

Authentic Happiness
Dr. Martin Seligman, Director of University of Pennsylvania Positive Psychology Center
Resources focused on the empirical study of such things as positive emotions, strengths-based character, and healthy institutions. His research has demonstrated that it is possible to be happier – to feel more satisfied, to be more engaged with life, find more meaning, have higher hopes, and probably even laugh and smile more, regardless of one’s circumstances.

Barriers to fitness: Overcoming Common Problems
MayoClinic.com

Steps to Take Before You Leap
Prevention.com

Rethinking Change
Prevention.com