On this page: |
Download PDF | Photocopy Friendly | More Wellness Modules | Problem-Solving Worksheet | Other Languages
Facing a tricky problem in your life?
Need help finding a solution?
We all deal with problems almost every day of our lives. Fortunately, we can solve most of our daily problems by thinking up a solution on the spot or using a strategy that worked for us in the past.
What about those problems that are not easily fixed?
These kinds of problems can create stress and make us feel rotten. Often we cope by doing what we have done in the past. Until we come up with a solution that actually works, the problem never really goes away and continues to create stress in our lives.
Why is problem-solving an important skill for mental health?
Problems that don't go away can take a toll on our well-being. Over time, a small problem can become a big problem if left unsolved. We end up feeling frustrated, stressed, or maybe even a little depressed and hopeless.
Studies show that problem-solving has a number of benefits including:
better functioning at work or school
more satisfying relationships with our friends, family and co-workers
higher self-esteem
higher life satisfaction
The steps for solving difficult problems are pretty straightforward but most of us are never taught these steps.
Step 1: "Do I have a problem and how do I face it?"
Pay attention to your feelings
By using your negative feelings to let you know that ther's a problem, you can recognize problems sooner and start fixing them! For example, if you are angry whenever you talk to your boss this is a sign that there is some kind of problem at work.
Make a list
Write out a list of the problems you need to fix before they turn into bigger problems (e.g., problems that have been around for a long time or seem to 'go away' only to pop up again later on).
Look for opportunities
Look for any opportunities or challenges in the situation rather than only looking at the negatives. If a problem seems less scary, we are more likely to try to solve it. For example, one way to look at the work problem with your boss is to see it as a chance to improve your working environment.
Top
Step 2: "What's the problem?"
You can't solve a problem until you have defined what the problem is. In order to do that, ask yourself these questions:
What is the situation right now?
What is happening that's upsetting me?
What would I like the situation to be?
How would things be if I weren't upset?
What are the obstacles?
What is standing between me and what I would like the situation to be?
Tips:
Be as specific as possible: If you are vague in defining the problem it's hard to know where to begin solving it. For example, it would be hard to solve a credit card problem if I say: "I have money problems". A better definition might be: "I don't have enough money to pay the minimum credit card payment"
Stick to the facts: Don't put opinions in your definition, only facts. A bad definition for a money problem would be: "The guys at the credit card company are jerks!" Even if that's true, it doesn't help solve the problem as I can't turn them into nice people!
Don't be too narrow: When we define our problems in a narrow way, it's harder to come up with solutions. For example, I would like to travel this summer but I don't have a car. A narrow definition might be "How can I get enough money to buy a car in a month?" A better definition might be: "How can I travel this summer within my budget?" By defining my problem this way, buying a car is only one of many solutions that could also include getting a deal on a plane ticket, taking the bus, or catching a ride with some friends.
Step 3: "How will I know when I get there?"
Have some goals for your problem. A good idea is to use the SMART principle: Goals should be
Specific,
Measurable,
Attainable,
Realistic and
Time-limited.
For example, if I am in debt, my goal could be "paying off my credit card debt in 12 months" rather than "not having any problems".
Step 4: Coming up with possible solutions
It's easy to get stuck in the old habit of coming up with the same ideas over and over again. When it comes to difficult problems, the first ideas are not always the best!
Quantity: it's easier to find a good solution when you have lots of solutions to choose from. Write out at least 3 or 4 solutions: the more the better!
Don't judge! Do not judge whether your solutions are good, bad or silly yet. You are more likely to think of new solutions if you also include some wild ones.
Variety: Come up with lots of different kinds of solutions. For example, if your solutions to money problems include borrowing from your friends, your parents, or your sibling, you have come up with three solutions that all involve the same idea: borrowing money. Instead, you want many different types of solutions such as selling some of my possessions, looking for loose change in the couch, getting a second job, etc.
Tips:
Ask for help! Get new ideas from friends, family, or professionals. This is an important aspect of social support that can help reduce our stress.
Combine solutions: Some solutions that seem silly can work when combined with other ideas. For example, parents often need to problem solve what to do with their kids all summer. By combining "send them to the moon" with "get someone else to take care of them" one solution might be "enroll our kids in summer camp for 2 weeks".
Step 5: Picking a solution
Always pick the best solution to your problem, not the perfect solution. The key is to pick the solution that has the most benefits and the least costs (there will probably be some negatives to whatever solution you choose). Use the following questions as a guide to picking the best solution.
Will this solution help me reach my goals and solve my problem?
If a solution doesn't solve the problem, it's probably not the best one to pick.
If I choose this solution, how good or bad am I going to feel?
Sometimes we come up with solutions that might solve the problem very well. However, if we expect to feel terrible while doing it, the solution may not be the best choice at this time.
How much time and effort does this solution involve?
Solutions that take up too much time and energy may not be the best choice, especially if we cannot realistically carry them out.
Does this solution have more benefits than costs if I choose it?
When looking at costs and benefits, it's a good idea to think about how a solution will affect you and others (both now and in the future).
Step 6: Putting your solution into action
After you have chosen a solution, you need to make a plan of action! Write down all the steps you need to do in order to carry out your solution. If you know what you need to do, you are more likely to do it.
Step 7: Checking up on your progress
It's a good idea to track how well your solution is actually working. If your problem is resolving itself, be sure to reward yourself for a job well done. If your solution is not working, keep in mind that sometimes things don't always turn out as expected - even with the best plans.
What can you do when the solution doesn't seem to be working? Ask yourself the following questions:
Did I define my problem correctly?
Were my goals unrealistic?
Was there a better solution?
Did I carry out the solution properly?
Many problems require us to go through these steps more than once until we have a satisfactory solution. This is normal – especially for more difficult problems.
Problem-Solving Worksheet: Click here to launch in a new window
Select Sources
Dugas, M. J. (2002). Generalized anxiety disorder. In M. Hersen (Ed.), Clinical Behavior Therapy: Adults and Children. New York: Wiley.
D’Zurilla, T.J.& Nezu, A.M. (1999). Problem-Solving Therapy. A Social Competence Approach to Clinical Intervention. New York: Springer Publishing.
Tisdelle, D. A.& St. Lawrence, J. S. (1986). Interpersonal problem-solving competency: Review and critique of the literature. Clinical Psychology Review, 6, 337-356.
Additional Resources
McKay, M. & Fanning, P. (2002). Successful Problem-Solving. A Workbook to Overcome the Four Core Beliefs That Keep You Stuck. New Harbinger: Oakland.
Managing stressful or difficult situations: the structured problem-solving approach. (includes interactive problem-solving worksheet). See Mental Disorders Toolkit
Prepared by Melisa Robichaud, MA, for the Anxiety Disorders Association of BC on behalf of the BC Partners for Mental Health and Addictions Information © 2004
