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Whatever you can do, or dream you can do, begin it. Boldness has
genius, power, and magic in it.
-W. H. Murray, The Scottish Himalayan Expedition
Prepare for possible risks
If the description of the method in chapters 11-15
suggests any risk or if you feel that the treatment might be
stressful for you, for instance if it involves strong feelings,
upsetting memories, emotional confrontation with others, etc.,
make preparations in advance for possible undesirable reactions.
This might include having a friend stay with you, consulting with an
experienced person, or arranging to have someone to call, such as
a crisis phone service, if that is needed. The best "back up" service,
however, is not a net to catch you as you fall, but knowledgeable
information and expert advice in advance to avoid falling.
Step 7:
Measure and Plot Your Progress
Continue assessing your progress
Step 2 gets you started measuring and plotting the effects of your
self-help efforts. This step suggests you keep up the record keeping,
so you can decide if you are making satisfactory progress, and
determine what is causing the changes. It is easy to neglect the daily
recording of your progress; it is routine and unexciting; it might even
be discouraging. Try to sustain the record keeping by building it into
your daily routine or as part of a diary, or perhaps doing it before
dinner or at bedtime, and rewarding it. Measurement is not absolutely
necessary but it is helpful. It is absolutely necessary if you want to
truly do objective research.
Deciding if you are making progress
It may not be clear if your self-help efforts are working or not. First
of all, it may take some time to start getting results. Don't give up too
soon. Secondly, there may be some initial changes--getting better or
getting worse--that are temporary. Don't draw hasty conclusions,
these early changes may not last. Third, the change may be so gradual
or the results so spotty that it is hard to tell if you are making
progress, unless you measure. Don't rely entirely on your subjective
