How does the self-help program work?

How does the self-help programme work?

Patients are often referred to the website www.15minutes4me.com by their doctor, counsellor, therapist, psychologist or psychiatrist. A number of people get to know the programme through friends or former participants or by chance googling.

1. Online self-test

The patient goes to the website and first does the online self-test. The results of the self-test are displayed in a simple visual graph, as shown below. The result often confirms his or her suspicion or the referrer's suspicion. The participant decides whether or not to register for the programme. Every day a short session of about fifteen minutes follows for one month at the time he or she chooses. Every day he or she receives an invitation via e-mail to log in for the next step.

Scores

2. First week

The first week contains a short daily theory video with psycho-educational information. This theory helps to build the motivation to follow the program daily. Since '15Minutes4Me.com' is not an e-learning program but a therapeutic self-help program, this daily character of the program is essential.

3. Daily

Every day, the participant answers a number of reflective questions aimed at developing solution-oriented self-knowledge. After about two weeks, participants start reporting that their view of themselves has changed due to this self-reflection.

4. Weekly self-help modules

From the second week on, the participant chooses one new module. This module contains both psycho-educational videos and daily self-reflection. Modules include

  • How do I stop the mulling?
  • How do I drown negative thoughts or feelings?
  • How do I increase my self-confidence?
  • How do I reduce the psychological symptoms of depression? (depressive feelings and thoughts)
  • How do I reduce the physical symptoms of depression? (fatigue, exhaustion)
  • How do I improve the social aspects of depression? (loneliness, isolation)
  • How do I learn to handle fear?
  • How do I stop a panic attack?
  • How do I learn to sleep better?
  • How do I learn to set priorities?
  • How do I develop empathy?
  • How do I improve my relationship?
  • How can I learn to handle and reduce conflicts?
  • How do I process an unfinished mourning process?
  • How do I reduce work stress?
  • How do I learn to deal with limitations?
  • How do I learn to deal with limitations?
  • How do I deal with stress from others?
  • ...

5. Buddy

The participant is given the opportunity to invite support figures to assist him. The support figure will then receive a short psycho-educational introduction every week through the programme with tips and techniques with which he or she can better support and help a loved one or friend. The support figure also provides solution-oriented feedback to the participant via the programme. We stimulate a supportive dialogue and communication between the participant and his or her support figure. The participant receives a message that there is feedback from the support figure, which encourages them to go and look and increases therapy compliance with the programme. Inviting a support figure is not mandatory because some of the participants are just following the programme to help themselves anonymously without the knowledge of the environment. The choice here also lies with the participant. For depressed participants, a support figure is recommended, because the support figure can help prevent a drop-out by encouraging the participant to continue on difficult days.

7. Evolution report for the doctor or counsellor

Each week, the participant receives an evaluation report with his or her evolution in graphs, asking him or her to discuss this with his or her doctor or counsellor. In this way we encourage him or her to enter into a dialogue with a professional counsellor. This supports the message that the medical diagnosis is never done by software but only by a doctor.

8. Monthly selection moment

The programme runs for one month because we notice that participants show more compliance if they know that their entry expires after one month. After each month they choose whether to register for the next month. They can proceed immediately, either take a 'therapeutic break' and take a few weeks, months or even years back. This empowerment and freedom of choice is part of the respect for the free choice of the individual and part of the learning process. The decision to purchase the programme for a month makes the participant think about his or her choice and commitment to work on themselves. Self-help means that you want to help yourself and do not wait for some magic pill to solve the problem for you.

Take the free self test now