Experiences with online self help

Participants in the program discover within a few weeks which solution can help them to once again enjoy life. For each participant, the solution looks completely different, but they mostly regard the little things in life.

Kathleen, manager in a multinational speaks out after her burnout (audio in Dutch)

Eric Boydens, MD, doctor and burnout expert, tells about how his patients experience this self-help program (audio in Dutch)

Eric Boydens, MD, tells in this video:

“When people tell me that they have visited the website ’15Minutes4Me.com’, then it generally strikes me that it has been a good tool for them, both through guidance and by helping them gain insight into themselves through self-help. People say: ‘I receive a number of questions which I consider and work with, which help me see how I develop. I receive feedback, which is important to me at that moment.’ I must say that the people telling me this are generally very active, in the sense that they want to do their own work. They do not need to be given many instructions on how to find solutions to their problems in life, which eventually leads them to ’15Minutes4Me.com’. Especially in the beginning, when they are very tired and isolated at home, the online application gives them a good starting point. Thank you.”

Frans V., founder and manager of his own business:

Because of these exercises, I have learned to focus on myself. Now, when I feel stress coming up, I breathe deeply, take a half-minute break, and pull myself back together by doing one of these exercises. I have also discussed the principles with my employees, and some of them use them, too. And I am surprised how well clients respond to them. They experience more attention and time, and their customer satisfaction has increased, while I used to worry that I would neglect them, by listening to my body more.

Marianne K., student with exam stress, did not believe that she would pass her exams. After this program, she testifies:

These techniques have helped me. I accepted that not everything can be perfect, and finished the most important things I could in the time I had. I passed my exams. This has most definitely helped!

Dora V., mother of Thomas:

I was looking for a program to chance my behavior and habits … A few weeks after starting this program, I had a very difficult moment in school with my son, where he got bullied, which made me feel like I would explode as my response usually is to get very angry and react impulsively … I managed to have a conversation in a peaceful manner, meaning I got a response from them … the behavior of the teacher and the principal was completely different because my behavior was different, meaning that we had a successful conversation after which I returned home feeling great…

Maria B., housewife:

I definitely feel development as I know how much this program supports me. It is really a learning program where you slowly improve through how engaged you are and how willing you are to learn. This cannot be done without the techniques and the build-up which is offered.

Anita F., executive secretary:

This session has brought me insight about what happens with my body during stress(peaks). If I can recognize the signals my body gives and accept them, then I can also understand where the anxiety comes from. This way I can take care of the cause and reduce my stress. I am aware that this will set a lot into motion. I also know that this will be a process. I sincerely thank you for this opportunity!

Several literal quotes from the daily online answers from several participants:(1*)

Feedback on the program:

  • I felt a personal connection during these online sessions.
  • This program structures my thoughts, opposing my natural inclination to worrying. Now I can think in a focused way and move forward.
  • You cannot run from yourself anymore, the build-up in the questions requires you to think and to reflect.
  • These question make me think more “detailed” about myself, and I end up with focused solutions.
  • I am enthusiastic about having regained my own enthusiasm.
  • This program requires a clear commitment from my side, meaning I cannot ignore it anymore.
  • I do not need much to make the connection.
  • Clever program. The layout is simple and user-friendly.

 

Several answers to the question “What was most useful in this program for you today?”

  • Observing the three moments in which my stress was reduced today.
  • Writing down my goals in life.
  • Useful to see in hindsight if my goals are reached, or whether I have shifted my goals.
  • Making me think and making unique choices (just having 1 main priority etc)
  • Interesting to see some theory behind how everything works
  • Repetition until it becomes automatic
  • Synthesizing where I see changes
  • Determining my priority for tomorrow
  • The tips for controlling my perfectionism
  • Getting even more new exercises to try out, and being persistent in the self-reflections
  • Stimulating reflections
  • The new questions
  • The syntheses are valuable for seeing progression
  • Synthesizing questions which return, but still are difficult to fill out ever time; they make you think again
  • Reflecting upon myself, where is progress found and what do I need to work on
  • Reflection on what I am doing
  • Getting back on track after almost relapsing
  • Trying to be content with what you have
  • Considering an old habit
  • Trying to change the habit
  • Trying to think differently in anxiety and stress
  • practising other thoughts
  • Looking at yourself from a different perspective
  • Making peace with limitations
  • Making choices
  • The writing down of my choices in itself
  • Thinking about feelings
  • Describing and acknowledging feelings
  • The video with theory about stress & anxiety
  • Being nicer to myself
  • Accepting myself

 

Question: “What have you successfully done, accomplished, or learned by following this program this week?”

  • Not to respond too impulsively and personally
  • I am more satisfied with small things and have improved perspectives.
  • I used to have awful Monday blues every week, and I still do now and again but I can deal with this more quickly
  • I can calm myself down more easily in stressful situations, with many concrete examples at work and in raising my daughter
  • I am more confident nowadays when speaking to people: both people “behind the counter in a stupid store” and people at work
  • I went swimming with my daughter, she found it fantastic which I, in turn, found fantastic
  • Doing my daily tasks in a more relaxed manner
  • Being less sceptical – listening more
  • I have been happy all day and made people laugh a few times
  • Went jogging for 1 hour in the afternoon, then went to the sauna
  • Spent time with my daughter calmly
  • I have become more mature over a short period of time
  • I am more confident when addressing people
  • Again, I can think more relatively
  • Better mood at the breakfast table, more communication with family members
  • Learning to enjoy myself
  • Dealing with the cause of bad thoughts
  • Writing down things that occupy my mind when I cannot fall asleep, like the things that need to happen the next day
  • Cooking a nice meal for children and their partner
  • Forcing yourself to think of something else when you feel like you are starting to worry
  • Partying and dancing with friends until early morning
  • Thinking about pleasant, relaxing things
  • If something hurts me personally, to wait a while and look objectively at the happening later on
  • Dealing with negative processes instead of thinking about them. Solved negative case does not work on the system.
  • Putting things into context, not making them more important or dramatic than they are
  • Letting colleagues know when I use this different working method, so that they understand why
  • Restoring contact with friends
  • Did something pleasant, namely an evening at the theater
  • Stopping for a while and doing something else when this is useful (not before them, not even when distracted)
  • Taking those peak times into account, that really helps me, I get much more done, then, during the low moments
  • Respecting my moments of rest, despite everything that has to be done; continuing will cause me to feel worse on a long-term basis
  • I can do something, or play sports, to win over my worrying thoughts
  • Making agreements with those concerned, being transparent about what I prioritize and why, and consequently acting upon this
  • Dealing with problems from a distance seems to positively influence my sensitivity to stress
  • Take things as they are at work, take more time, stressing less + stopped smoking
  • Closing the door after work
  • I see large processes more clearly and can constantly refer to them for the team
  • I can give my important tasks a more central spot, and take the small tasks in-between (instead of the other way around)
  • Planning my time in a different way
  • It requires me to keep working on it instead of doing 100 other practical things
  • It makes it so that I can tell colleagues more easily when I really am not available, and afterwards got results which kickstarted other useful processes
  • It makes everything just a little bit more realistic
  • Helps me to allocate time to larger tasks, needed to continue with them

(1) These quotes are literally copied or translated from the answers which were given by participants in the online program, yet without a name in order to respect privacy and anonymity. This explains why some sentences are not formulated in a grammatically correct manner. You notice that some participants focus more on private goals, while others focus more on professional goals. Most of the choices or solutions which the participants state here are solutions which were not suggested by the program, but which they rather discovered themselves with the help of the process of self-reflection which we induce. You will notice that solutions which work for one person are completely irrelevant for another. That is why we help the participants to use their own solutions and choices themselves.

If you have questions, then feel free to ask your question via our contact form.