Did you read the Healing Library? In FAQ's the 180 is explained in great detail and offers all the ways to do 180. Doesn't have to be perfect, but you'll learn and feel better about it.
I printed out the list and kept it around for me to see often for quite a while. It really helped for me to get stronger and get thru the pain too.
I still have that list and glance at it once in a great while. It actually helps with everyday aftereffects of the A (self esteem issues) that help me with other issues and people: self respect, personal growth, and how to notice boundary issues right away.