Hey guys, welcome back! Today, we’re diving into a topic that could change the way you think about mental health care. We’re going to explore the stepped care model, or stepped care approach—what it is, why it’s crucial, and why traditional therapy may not always be the best or only option for everyone. Here’s a little spoiler: high-quality self-help can be just as effective—if not more so—for certain individuals.

Before we dive in, it’s important to understand that everything I’m sharing today is backed by research. We’re not just talking theories here; we’re discussing evidence-based approaches that have been proven to work. So, let’s get into it.

Here’s a little preview of what we’ll cover:

• What The Stepped Care Model Is
• The Power of High-Quality Self-Help
• What The Stepped Care Approach Means For You

What is the Stepped Care Model?

The stepped care model is an approach to mental health treatment that’s all about matching the intensity of the intervention with the severity of symptoms. It’s a flexible, person-centered approach that offers different steps or levels of care depending on what the individual needs at any given time.

According to the Center for Innovation in Campus Mental Health, the stepped care approach delivers and monitors mental health treatment so that the most effective yet least resource-intensive treatment is delivered first. Only when necessary do we step up to more intensive or specialist services based on the level of distress or need .

Imagine a staircase. At the bottom, you’ll find self-help resources like books, online courses, podcasts, apps—tools you can use on your own to manage your symptoms without the direct involvement of a therapist. As you move up the steps, the interventions become more intensive, transitioning from self-help to guided self-help, where you receive some support from a therapist or coach, and then to more traditional therapy like cognitive behavioral therapy (CBT) or exposure and response prevention (ERP). The highest steps might involve specialized intensive treatments or even hospitalization.

Finally, the key here is to start with the least intensive option that is likely to be effective for you and only move up to more intensive care if and when needed.

Why the Stepped Care Model Matters

Historically, therapy has been seen as the go-to option for anyone struggling with mental health issues. However, while therapy is incredibly valuable and transformative for many people, it doesn’t have to be the first step for everyone. Additionally, diving straight into therapy can feel overwhelming, be expensive, and, in some cases, unnecessary—especially if your symptoms are mild or you’re just beginning to explore ways to manage them.

This approach is particularly relevant for nuanced conditions like OCD, intrusive thoughts, and anxiety. Access to specialized care for these conditions can be limited, with long waitlists or lack of availability. The stepped care model acknowledges that not everyone needs the same level of care and empowers you to take control of your mental health in a way that suits your specific situation.

The Power of High-Quality Self-Help

High-quality self-help isn’t just about picking up any book or downloading a random app. It’s about using evidence-based resources, tools, and strategies that are backed by solid research. These might include self-help books written by experts or online programs that guide you through specific exercises like mindfulness, exposure, or acceptance and commitment therapy (ACT).

Additionally, research has shown that starting with less intensive interventions like self-help can be just as effective as therapy for many people, especially those with mild to moderate anxiety and depression . The idea is to use the least intensive yet effective treatment first and step up the care only if and when necessary. Finally, this approach not only reduces the burden on healthcare systems but also empowers you to take an active role in your recovery .

The beauty of self-help is that it puts the power in your hands. You can work at your own pace, on your own schedule, and tailor the strategies to fit your life. If you’re using evidence-based resources, you’re still getting the same principles and techniques that you would in therapy—just in a format that might be more accessible or practical for you.

Why Choose Self-Help?

You might wonder why someone would choose self-help over traditional therapy, or at least start with self-help. Here are a few key reasons:

• Active Role in Recovery: Firstly, if you enjoy digging into research, learning new skills, and experimenting with strategies on your own, self-help gives you the tools to do that in a structured, effective way.
• Accessibility: Additionally, therapy can be expensive, time-consuming, and hard to fit into a busy schedule. High-quality self-help resources are often more affordable, flexible, and easier to access. You can work on your mental health at your own convenience.
• Effectiveness: Research has shown that guided self-help programs rooted in evidence-based strategies can be just as effective as face-to-face therapy for many people, especially those with mild to moderate OCD and anxiety. My OCD and Anxiety Blueprint is a good example!

Self-help can also be a powerful supplement to therapy. If you’re already in therapy, using self-help resources can reinforce what you’re learning in sessions. Additionally, it can give you extra tools to work with between appointments. It’s also a great way to maintain progress after completing therapy.

What The Stepped Care Model Means for You

If you’re dealing with anxiety, intrusive thoughts, OCD, or any other mental health challenge and you’ve been thinking therapy is your only option, I want you to be open to the idea that there are other paths you can take. High-quality self-help, guided by evidence-based resources, can be a powerful and effective way to start your journey to recovery.

And remember, you don’t have to dive into the most intensive treatment right away. You can start small, see what works for you, and build from there. You’re not alone in this—there are so many resources out there to help guide you and support your journey.

Moving Forward With The Stepped Care Model

The stepped care model is about empowering you to take control of your recovery, offering you choices, and giving you the flexibility to move up or down the steps as needed. Whether it’s picking up a self-help book, enrolling in an online course, or starting therapy with a specialized provider, the most important thing is that you’re taking steps forward.

If you’re looking for more information on the stepped care model or high-quality self-help tools, check out the resources linked below. And as always, take care of yourself, and keep doing all the hard things.

Resources

1. Von Korff, M., & Tiemens, B. (2000). Individualized stepped care of chronic illness. Western Journal of Medicine, 172(2). Accessed from
2. O’Donohue, W. T., & Draper, C. (2011). The case for evidence-based stepped care as part of a reformed delivery system. In W. T. O’Donohue & C. Draper (Eds.), Stepped-Care and e-health. New York: Springer Science.
3. Aherne, D. (2013). Stepped Care in primary mental health services revisited. Presentation accessed from
4. Stepped Care Approach. Centre for Innovation in Campus Mental Health. Accessed from

Keep doing all the hard things. Bye for now.

👏 Unlock your free 40-minute video on “5 Must-Know Strategies for Handling Anxiety and Intrusive Thoughts”: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/strategies⁠⁠⁠⁠⁠⁠⁠⁠

🧠 Start your transformation today with the Mental Compulsion Mini Course referenced in this episode: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/mental-compulsions⁠

💪 Ready to conquer OCD/anxiety? Explore The OCD and Anxiety Recovery Blueprint – with or without a therapist: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://jennaoverbaughlpc.com/blueprint⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

DISCLAIMER: Please keep in mind that Jenna is not your therapist. She does not provide you with individualized recommendations or advice. The information provided is intended as educational information only. Jenna cannot tell you what you should do, what you shouldn’t do, or give recommendations based on your unique situations or circumstances. Nothing on this page or Site should be construed as therapeutic recommendation or personalized advice. If you are in need of such services, please consult with a physician or other medical provider right away to determine the best course of action for you. We are not responsible for your use of this page, this website, or the contents within. NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU READ OR ACCESSED THROUGH THIS WEBSITE AND CONTENT. For more information, please read the Terms and Conditions, Privacy Policy, and Disclaimer. Your continued use of this platform, this page, and the contents within constitutes as your agreement with this agreement.

© 2024 Jenna Overbaugh, LLC, All Rights Reserved

⁠⁠⁠⁠⁠⁠jennaoverbaughlpc.com/terms⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠jennaoverbaughlpc.com/privacy⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠jennaoverbaughlpc.com/disclaimer⁠⁠