problem solving mood

10 Best Problem-Solving Therapy Worksheets & Activities

Cognitive science tells us that we regularly face not only well-defined problems but, importantly, many that are ill defined (Eysenck & Keane, 2015).

Sometimes, we find ourselves unable to overcome our daily problems or the inevitable (though hopefully infrequent) life traumas we face.

Problem-Solving Therapy aims to reduce the incidence and impact of mental health disorders and improve wellbeing by helping clients face life’s difficulties (Dobson, 2011).

This article introduces Problem-Solving Therapy and offers techniques, activities, and worksheets that mental health professionals can use with clients.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises explore fundamental aspects of positive psychology, including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

This Article Contains:

What is problem-solving therapy, 14 steps for problem-solving therapy, 3 best interventions and techniques, 7 activities and worksheets for your session, fascinating books on the topic, resources from positivepsychology.com, a take-home message.

Problem-Solving Therapy assumes that mental disorders arise in response to ineffective or maladaptive coping. By adopting a more realistic and optimistic view of coping, individuals can understand the role of emotions and develop actions to reduce distress and maintain mental wellbeing (Nezu & Nezu, 2009).

“Problem-solving therapy (PST) is a psychosocial intervention, generally considered to be under a cognitive-behavioral umbrella” (Nezu, Nezu, & D’Zurilla, 2013, p. ix). It aims to encourage the client to cope better with day-to-day problems and traumatic events and reduce their impact on mental and physical wellbeing.

Clinical research, counseling, and health psychology have shown PST to be highly effective in clients of all ages, ranging from children to the elderly, across multiple clinical settings, including schizophrenia, stress, and anxiety disorders (Dobson, 2011).

Can it help with depression?

PST appears particularly helpful in treating clients with depression. A recent analysis of 30 studies found that PST was an effective treatment with a similar degree of success as other successful therapies targeting depression (Cuijpers, Wit, Kleiboer, Karyotaki, & Ebert, 2020).

Other studies confirm the value of PST and its effectiveness at treating depression in multiple age groups and its capacity to combine with other therapies, including drug treatments (Dobson, 2011).

The major concepts

Effective coping varies depending on the situation, and treatment typically focuses on improving the environment and reducing emotional distress (Dobson, 2011).

PST is based on two overlapping models:

Social problem-solving model

This model focuses on solving the problem “as it occurs in the natural social environment,” combined with a general coping strategy and a method of self-control (Dobson, 2011, p. 198).

The model includes three central concepts:

• Social problem-solving
• The problem
• The solution

The model is a “self-directed cognitive-behavioral process by which an individual, couple, or group attempts to identify or discover effective solutions for specific problems encountered in everyday living” (Dobson, 2011, p. 199).

Relational problem-solving model

The theory of PST is underpinned by a relational problem-solving model, whereby stress is viewed in terms of the relationships between three factors:

• Stressful life events
• Emotional distress and wellbeing
• Problem-solving coping

Therefore, when a significant adverse life event occurs, it may require “sweeping readjustments in a person’s life” (Dobson, 2011, p. 202).

• Enhance positive problem orientation
• Decrease negative orientation
• Foster ability to apply rational problem-solving skills
• Reduce the tendency to avoid problem-solving
• Minimize the tendency to be careless and impulsive

D’Zurilla’s and Nezu’s model includes (modified from Dobson, 2011):

• Initial structuring Establish a positive therapeutic relationship that encourages optimism and explains the PST approach.
• Assessment Formally and informally assess areas of stress in the client’s life and their problem-solving strengths and weaknesses.
• Obstacles to effective problem-solving Explore typically human challenges to problem-solving, such as multitasking and the negative impact of stress. Introduce tools that can help, such as making lists, visualization, and breaking complex problems down.
• Problem orientation – fostering self-efficacy Introduce the importance of a positive problem orientation, adopting tools, such as visualization, to promote self-efficacy.
• Problem orientation – recognizing problems Help clients recognize issues as they occur and use problem checklists to ‘normalize’ the experience.
• Problem orientation – seeing problems as challenges Encourage clients to break free of harmful and restricted ways of thinking while learning how to argue from another point of view.
• Problem orientation – use and control emotions Help clients understand the role of emotions in problem-solving, including using feelings to inform the process and managing disruptive emotions (such as cognitive reframing and relaxation exercises).
• Problem orientation – stop and think Teach clients how to reduce impulsive and avoidance tendencies (visualizing a stop sign or traffic light).
• Problem definition and formulation Encourage an understanding of the nature of problems and set realistic goals and objectives.
• Generation of alternatives Work with clients to help them recognize the wide range of potential solutions to each problem (for example, brainstorming).
• Decision-making Encourage better decision-making through an improved understanding of the consequences of decisions and the value and likelihood of different outcomes.
• Solution implementation and verification Foster the client’s ability to carry out a solution plan, monitor its outcome, evaluate its effectiveness, and use self-reinforcement to increase the chance of success.
• Guided practice Encourage the application of problem-solving skills across multiple domains and future stressful problems.
• Rapid problem-solving Teach clients how to apply problem-solving questions and guidelines quickly in any given situation.

Success in PST depends on the effectiveness of its implementation; using the right approach is crucial (Dobson, 2011).

Problem-solving therapy – Baycrest

The following interventions and techniques are helpful when implementing more effective problem-solving approaches in client’s lives.

First, it is essential to consider if PST is the best approach for the client, based on the problems they present.

Is PPT appropriate?

It is vital to consider whether PST is appropriate for the client’s situation. Therapists new to the approach may require additional guidance (Nezu et al., 2013).

Therapists should consider the following questions before beginning PST with a client (modified from Nezu et al., 2013):

• Has PST proven effective in the past for the problem? For example, research has shown success with depression, generalized anxiety, back pain, Alzheimer’s disease, cancer, and supporting caregivers (Nezu et al., 2013).
• Is PST acceptable to the client?
• Is the individual experiencing a significant mental or physical health problem?

All affirmative answers suggest that PST would be a helpful technique to apply in this instance.

Five problem-solving steps

The following five steps are valuable when working with clients to help them cope with and manage their environment (modified from Dobson, 2011).

Ask the client to consider the following points (forming the acronym ADAPT) when confronted by a problem:

• Attitude Aim to adopt a positive, optimistic attitude to the problem and problem-solving process.
• Define Obtain all required facts and details of potential obstacles to define the problem.
• Alternatives Identify various alternative solutions and actions to overcome the obstacle and achieve the problem-solving goal.
• Predict Predict each alternative’s positive and negative outcomes and choose the one most likely to achieve the goal and maximize the benefits.
• Try out Once selected, try out the solution and monitor its effectiveness while engaging in self-reinforcement.

If the client is not satisfied with their solution, they can return to step ‘A’ and find a more appropriate solution.

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Positive self-statements

When dealing with clients facing negative self-beliefs, it can be helpful for them to use positive self-statements.

Use the following (or add new) self-statements to replace harmful, negative thinking (modified from Dobson, 2011):

• I can solve this problem; I’ve tackled similar ones before.
• I can cope with this.
• I just need to take a breath and relax.
• Once I start, it will be easier.
• It’s okay to look out for myself.
• I can get help if needed.
• Other people feel the same way I do.
• I’ll take one piece of the problem at a time.
• I can keep my fears in check.
• I don’t need to please everyone.

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PST practitioners have many different techniques available to support clients as they learn to tackle day-to-day or one-off trauma.

5 Worksheets and workbooks

Problem-solving self-monitoring form.

Ask the client to complete the following:

• Describe the problem you are facing.
• What is your goal?
• What have you tried so far to solve the problem?
• What was the outcome?

Reactions to Stress

It can be helpful for the client to recognize their own experiences of stress. Do they react angrily, withdraw, or give up (Dobson, 2011)?

The Reactions to Stress worksheet can be given to the client as homework to capture stressful events and their reactions. By recording how they felt, behaved, and thought, they can recognize repeating patterns.

What Are Your Unique Triggers?

Helping clients capture triggers for their stressful reactions can encourage emotional regulation.

When clients can identify triggers that may lead to a negative response, they can stop the experience or slow down their emotional reaction (Dobson, 2011).

The What Are Your Unique Triggers ? worksheet helps the client identify their triggers (e.g., conflict, relationships, physical environment, etc.).

Problem-Solving worksheet

Imagining an existing or potential problem and working through how to resolve it can be a powerful exercise for the client.

Use the Problem-Solving worksheet to state a problem and goal and consider the obstacles in the way. Then explore options for achieving the goal, along with their pros and cons, to assess the best action plan.

Getting the Facts

Clients can become better equipped to tackle problems and choose the right course of action by recognizing facts versus assumptions and gathering all the necessary information (Dobson, 2011).

Use the Getting the Facts worksheet to answer the following questions clearly and unambiguously:

• Who is involved?
• What did or did not happen, and how did it bother you?
• Where did it happen?
• When did it happen?
• Why did it happen?
• How did you respond?

2 Helpful Group Activities

While therapists can use the worksheets above in group situations, the following two interventions work particularly well with more than one person.

Generating Alternative Solutions and Better Decision-Making

A group setting can provide an ideal opportunity to share a problem and identify potential solutions arising from multiple perspectives.

Use the Generating Alternative Solutions and Better Decision-Making worksheet and ask the client to explain the situation or problem to the group and the obstacles in the way.

Once the approaches are captured and reviewed, the individual can share their decision-making process with the group if they want further feedback.

Visualization

Visualization can be performed with individuals or in a group setting to help clients solve problems in multiple ways, including (Dobson, 2011):

• Clarifying the problem by looking at it from multiple perspectives
• Rehearsing a solution in the mind to improve and get more practice
• Visualizing a ‘safe place’ for relaxation, slowing down, and stress management

Guided imagery is particularly valuable for encouraging the group to take a ‘mental vacation’ and let go of stress.

Ask the group to begin with slow, deep breathing that fills the entire diaphragm. Then ask them to visualize a favorite scene (real or imagined) that makes them feel relaxed, perhaps beside a gently flowing river, a summer meadow, or at the beach.

The more the senses are engaged, the more real the experience. Ask the group to think about what they can hear, see, touch, smell, and even taste.

Encourage them to experience the situation as fully as possible, immersing themselves and enjoying their place of safety.

Such feelings of relaxation may be able to help clients fall asleep, relieve stress, and become more ready to solve problems.

We have included three of our favorite books on the subject of Problem-Solving Therapy below.

1. Problem-Solving Therapy: A Treatment Manual – Arthur Nezu, Christine Maguth Nezu, and Thomas D’Zurilla

This is an incredibly valuable book for anyone wishing to understand the principles and practice behind PST.

Written by the co-developers of PST, the manual provides powerful toolkits to overcome cognitive overload, emotional dysregulation, and the barriers to practical problem-solving.

Find the book on Amazon .

2. Emotion-Centered Problem-Solving Therapy: Treatment Guidelines – Arthur Nezu and Christine Maguth Nezu

Another, more recent, book from the creators of PST, this text includes important advances in neuroscience underpinning the role of emotion in behavioral treatment.

Along with clinical examples, the book also includes crucial toolkits that form part of a stepped model for the application of PST.

3. Handbook of Cognitive-Behavioral Therapies – Keith Dobson and David Dozois

This is the fourth edition of a hugely popular guide to Cognitive-Behavioral Therapies and includes a valuable and insightful section on Problem-Solving Therapy.

This is an important book for students and more experienced therapists wishing to form a high-level and in-depth understanding of the tools and techniques available to Cognitive-Behavioral Therapists.

For even more tools to help strengthen your clients’ problem-solving skills, check out the following free worksheets from our blog.

• Case Formulation Worksheet This worksheet presents a four-step framework to help therapists and their clients come to a shared understanding of the client’s presenting problem.
• Understanding Your Default Problem-Solving Approach This worksheet poses a series of questions helping clients reflect on their typical cognitive, emotional, and behavioral responses to problems.
• Social Problem Solving: Step by Step This worksheet presents a streamlined template to help clients define a problem, generate possible courses of action, and evaluate the effectiveness of an implemented solution.

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While we are born problem-solvers, facing an incredibly diverse set of challenges daily, we sometimes need support.

Problem-Solving Therapy aims to reduce stress and associated mental health disorders and improve wellbeing by improving our ability to cope. PST is valuable in diverse clinical settings, ranging from depression to schizophrenia, with research suggesting it as a highly effective treatment for teaching coping strategies and reducing emotional distress.

Many PST techniques are available to help improve clients’ positive outlook on obstacles while reducing avoidance of problem situations and the tendency to be careless and impulsive.

The PST model typically assesses the client’s strengths, weaknesses, and coping strategies when facing problems before encouraging a healthy experience of and relationship with problem-solving.

Why not use this article to explore the theory behind PST and try out some of our powerful tools and interventions with your clients to help them with their decision-making, coping, and problem-solving?

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

• Cuijpers, P., Wit, L., Kleiboer, A., Karyotaki, E., & Ebert, D. (2020). Problem-solving therapy for adult depression: An updated meta-analysis. European P sychiatry ,  48 (1), 27–37.
• Dobson, K. S. (2011). Handbook of cognitive-behavioral therapies (3rd ed.). Guilford Press.
• Dobson, K. S., & Dozois, D. J. A. (2021). Handbook of cognitive-behavioral therapies  (4th ed.). Guilford Press.
• Eysenck, M. W., & Keane, M. T. (2015). Cognitive psychology: A student’s handbook . Psychology Press.
• Nezu, A. M., & Nezu, C. M. (2009). Problem-solving therapy DVD . Retrieved September 13, 2021, from https://www.apa.org/pubs/videos/4310852
• Nezu, A. M., & Nezu, C. M. (2018). Emotion-centered problem-solving therapy: Treatment guidelines. Springer.
• Nezu, A. M., Nezu, C. M., & D’Zurilla, T. J. (2013). Problem-solving therapy: A treatment manual . Springer.

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What Is Problem-Solving Therapy?

Verywell / Madelyn Goodnight

Problem-Solving Therapy Techniques

How effective is problem-solving therapy, things to consider, how to get started.

Problem-solving therapy is a brief intervention that provides people with the tools they need to identify and solve problems that arise from big and small life stressors. It aims to improve your overall quality of life and reduce the negative impact of psychological and physical illness.

Problem-solving therapy can be used to treat depression , among other conditions. It can be administered by a doctor or mental health professional and may be combined with other treatment approaches.

At a Glance

Problem-solving therapy is a short-term treatment used to help people who are experiencing depression, stress, PTSD, self-harm, suicidal ideation, and other mental health problems develop the tools they need to deal with challenges. This approach teaches people to identify problems, generate solutions, and implement those solutions. Let's take a closer look at how problem-solving therapy can help people be more resilient and adaptive in the face of stress.

Problem-solving therapy is based on a model that takes into account the importance of real-life problem-solving. In other words, the key to managing the impact of stressful life events is to know how to address issues as they arise. Problem-solving therapy is very practical in its approach and is only concerned with the present, rather than delving into your past.

This form of therapy can take place one-on-one or in a group format and may be offered in person or online via telehealth . Sessions can be anywhere from 30 minutes to two hours long. 

Key Components

There are two major components that make up the problem-solving therapy framework:

• Applying a positive problem-solving orientation to your life
• Using problem-solving skills

A positive problem-solving orientation means viewing things in an optimistic light, embracing self-efficacy , and accepting the idea that problems are a normal part of life. Problem-solving skills are behaviors that you can rely on to help you navigate conflict, even during times of stress. This includes skills like:

• Knowing how to identify a problem
• Defining the problem in a helpful way
• Trying to understand the problem more deeply
• Setting goals related to the problem
• Generating alternative, creative solutions to the problem
• Choosing the best course of action
• Implementing the choice you have made
• Evaluating the outcome to determine next steps

Problem-solving therapy is all about training you to become adaptive in your life so that you will start to see problems as challenges to be solved instead of insurmountable obstacles. It also means that you will recognize the action that is required to engage in effective problem-solving techniques.

Planful Problem-Solving

One problem-solving technique, called planful problem-solving, involves following a series of steps to fix issues in a healthy, constructive way:

• Problem definition and formulation : This step involves identifying the real-life problem that needs to be solved and formulating it in a way that allows you to generate potential solutions.
• Generation of alternative solutions : This stage involves coming up with various potential solutions to the problem at hand. The goal in this step is to brainstorm options to creatively address the life stressor in ways that you may not have previously considered.
• Decision-making strategies : This stage involves discussing different strategies for making decisions as well as identifying obstacles that may get in the way of solving the problem at hand.
• Solution implementation and verification : This stage involves implementing a chosen solution and then verifying whether it was effective in addressing the problem.

Other Techniques

Other techniques your therapist may go over include:

• Problem-solving multitasking , which helps you learn to think clearly and solve problems effectively even during times of stress
• Stop, slow down, think, and act (SSTA) , which is meant to encourage you to become more emotionally mindful when faced with conflict
• Healthy thinking and imagery , which teaches you how to embrace more positive self-talk while problem-solving

What Problem-Solving Therapy Can Help With

Problem-solving therapy addresses life stress issues and focuses on helping you find solutions to concrete issues. This approach can be applied to problems associated with various psychological and physiological symptoms.

Mental Health Issues

Problem-solving therapy may help address mental health issues, like:

• Chronic stress due to accumulating minor issues
• Complications associated with traumatic brain injury (TBI)
• Emotional distress
• Post-traumatic stress disorder (PTSD)
• Problems associated with a chronic disease like cancer, heart disease, or diabetes
• Self-harm and feelings of hopelessness
• Substance use
• Suicidal ideation

Specific Life Challenges

This form of therapy is also helpful for dealing with specific life problems, such as:

• Death of a loved one
• Dissatisfaction at work
• Everyday life stressors
• Family problems
• Financial difficulties
• Relationship conflicts

Your doctor or mental healthcare professional will be able to advise whether problem-solving therapy could be helpful for your particular issue. In general, if you are struggling with specific, concrete problems that you are having trouble finding solutions for, problem-solving therapy could be helpful for you.

Benefits of Problem-Solving Therapy

The skills learned in problem-solving therapy can be helpful for managing all areas of your life. These can include:

• Being able to identify which stressors trigger your negative emotions (e.g., sadness, anger)
• Confidence that you can handle problems that you face
• Having a systematic approach on how to deal with life's problems
• Having a toolbox of strategies to solve the issues you face
• Increased confidence to find creative solutions
• Knowing how to identify which barriers will impede your progress
• Knowing how to manage emotions when they arise
• Reduced avoidance and increased action-taking
• The ability to accept life problems that can't be solved
• The ability to make effective decisions
• The development of patience (realizing that not all problems have a "quick fix")

Problem-solving therapy can help people feel more empowered to deal with the problems they face in their lives. Rather than feeling overwhelmed when stressors begin to take a toll, this therapy introduces new coping skills that can boost self-efficacy and resilience .

Other Types of Therapy

Other similar types of therapy include cognitive-behavioral therapy (CBT) and solution-focused brief therapy (SFBT) . While these therapies work to change thinking and behaviors, they work a bit differently. Both CBT and SFBT are less structured than problem-solving therapy and may focus on broader issues. CBT focuses on identifying and changing maladaptive thoughts, and SFBT works to help people look for solutions and build self-efficacy based on strengths.

This form of therapy was initially developed to help people combat stress through effective problem-solving, and it was later adapted to address clinical depression specifically. Today, much of the research on problem-solving therapy deals with its effectiveness in treating depression.

Problem-solving therapy has been shown to help depression in: 

• Older adults
• People coping with serious illnesses like cancer

Problem-solving therapy also appears to be effective as a brief treatment for depression, offering benefits in as little as six to eight sessions with a therapist or another healthcare professional. This may make it a good option for someone unable to commit to a lengthier treatment for depression.

Problem-solving therapy is not a good fit for everyone. It may not be effective at addressing issues that don't have clear solutions, like seeking meaning or purpose in life. Problem-solving therapy is also intended to treat specific problems, not general habits or thought patterns .

In general, it's also important to remember that problem-solving therapy is not a primary treatment for mental disorders. If you are living with the symptoms of a serious mental illness such as bipolar disorder or schizophrenia , you may need additional treatment with evidence-based approaches for your particular concern.

Problem-solving therapy is best aimed at someone who has a mental or physical issue that is being treated separately, but who also has life issues that go along with that problem that has yet to be addressed.

For example, it could help if you can't clean your house or pay your bills because of your depression, or if a cancer diagnosis is interfering with your quality of life.

Your doctor may be able to recommend therapists in your area who utilize this approach, or they may offer it themselves as part of their practice. You can also search for a problem-solving therapist with help from the American Psychological Association’s (APA) Society of Clinical Psychology .

If receiving problem-solving therapy from a doctor or mental healthcare professional is not an option for you, you could also consider implementing it as a self-help strategy using a workbook designed to help you learn problem-solving skills on your own.

During your first session, your therapist may spend some time explaining their process and approach. They may ask you to identify the problem you’re currently facing, and they’ll likely discuss your goals for therapy .

Keep In Mind

Problem-solving therapy may be a short-term intervention that's focused on solving a specific issue in your life. If you need further help with something more pervasive, it can also become a longer-term treatment option.

Get Help Now

We've tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Find out which option is the best for you.

Shang P, Cao X, You S, Feng X, Li N, Jia Y. Problem-solving therapy for major depressive disorders in older adults: an updated systematic review and meta-analysis of randomized controlled trials .  Aging Clin Exp Res . 2021;33(6):1465-1475. doi:10.1007/s40520-020-01672-3

Cuijpers P, Wit L de, Kleiboer A, Karyotaki E, Ebert DD. Problem-solving therapy for adult depression: An updated meta-analysis . Eur Psychiatry . 2018;48(1):27-37. doi:10.1016/j.eurpsy.2017.11.006

Nezu AM, Nezu CM, D'Zurilla TJ. Problem-Solving Therapy: A Treatment Manual . New York; 2013. doi:10.1891/9780826109415.0001

Owens D, Wright-Hughes A, Graham L, et al. Problem-solving therapy rather than treatment as usual for adults after self-harm: a pragmatic, feasibility, randomised controlled trial (the MIDSHIPS trial) .  Pilot Feasibility Stud . 2020;6:119. doi:10.1186/s40814-020-00668-0

Sorsdahl K, Stein DJ, Corrigall J, et al. The efficacy of a blended motivational interviewing and problem solving therapy intervention to reduce substance use among patients presenting for emergency services in South Africa: A randomized controlled trial . Subst Abuse Treat Prev Policy . 2015;10(1):46. doi:doi.org/10.1186/s13011-015-0042-1

Margolis SA, Osborne P, Gonzalez JS. Problem solving . In: Gellman MD, ed. Encyclopedia of Behavioral Medicine . Springer International Publishing; 2020:1745-1747. doi:10.1007/978-3-030-39903-0_208

Kirkham JG, Choi N, Seitz DP. Meta-analysis of problem solving therapy for the treatment of major depressive disorder in older adults . Int J Geriatr Psychiatry . 2016;31(5):526-535. doi:10.1002/gps.4358

Garand L, Rinaldo DE, Alberth MM, et al. Effects of problem solving therapy on mental health outcomes in family caregivers of persons with a new diagnosis of mild cognitive impairment or early dementia: A randomized controlled trial . Am J Geriatr Psychiatry . 2014;22(8):771-781. doi:10.1016/j.jagp.2013.07.007

Noyes K, Zapf AL, Depner RM, et al. Problem-solving skills training in adult cancer survivors: Bright IDEAS-AC pilot study .  Cancer Treat Res Commun . 2022;31:100552. doi:10.1016/j.ctarc.2022.100552

Albert SM, King J, Anderson S, et al. Depression agency-based collaborative: effect of problem-solving therapy on risk of common mental disorders in older adults with home care needs . The American Journal of Geriatric Psychiatry . 2019;27(6):619-624. doi:10.1016/j.jagp.2019.01.002

By Arlin Cuncic, MA Arlin Cuncic, MA, is the author of The Anxiety Workbook and founder of the website About Social Anxiety. She has a Master's degree in clinical psychology.

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• > The Psychology of Problem Solving
• > Feeling and Thinking: Implications for Problem Solving

Book contents

• Frontmatter
• Contributors
• PART I INTRODUCTION
• PART II RELEVANT ABILITIES AND SKILLS
• PART III STATES AND STRATEGIES
• 8 Motivating Self-Regulated Problem Solvers
• 9 Feeling and Thinking: Implications for Problem Solving
• 10 The Fundamental Computational Biases of Human Cognition: Heuristics That (Sometimes) Impair Decision Making and Problem Solving
• 11 Analogical Transfer in Problem Solving
• PART IV CONCLUSION AND INTEGRATION

9 - Feeling and Thinking: Implications for Problem Solving

Published online by Cambridge University Press:  05 June 2012

INTRODUCTION

Consistent with the classic juxtaposition of reason and emotion, moods and emotions have long been assumed to interfere with problem solving. Recent advances in psychology's understanding of the interplay of feeling and thinking suggest a more complex story: Positive as well as negative moods and emotions can facilitate as well as inhibit problem solving, depending on the nature of the task. Moreover, the same feeling may have differential effects at different stages of the problem-solving process. In addition, nonaffective feelings, such as bodily sensations and cognitive experiences (e.g., fluency of recall or perception), may also influence problem solving, often paralleling the effects observed for affective feelings. This chapter summarizes key lessons learned about the interplay of feeling and thinking and addresses their implications for problem solving. To set the stage, we begin with a summary of key elements of the problem-solving process.

ELEMENTS OF PROBLEM SOLVING

In the most general sense, “a problem arises when we have a goal – a state of affairs that we want to achieve – and it is not immediately apparent how the goal can be attained” (Holyoak, 1995, p. 269). Consistent with the spatial metaphors of ordinary language use, where we “search for a way to reach the goal,” “get lost” in a problem, meet “roadblocks” or have to “backtrack,” problem solving is typically conceptualized as search through a metaphorical space (Duncker, 1945).

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• Feeling and Thinking: Implications for Problem Solving
• By Norbert Schwarz , University of Michigan, Ian Skurnik , University of Michigan
• Edited by Janet E. Davidson , Lewis and Clark College, Portland , Robert J. Sternberg , Yale University, Connecticut
• Book: The Psychology of Problem Solving
• Online publication: 05 June 2012
• Chapter DOI: https://doi.org/10.1017/CBO9780511615771.010

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“One thing is sure. We have to do something. We have to do the best we know how at the moment… If it doesn’t turn out right, we can modify it as we go along.” –  Franklin D.Roosevelt

P roblems in life can take on a variety of forms, but many of them share common characteristics that serve as cues, alerting us to the presence of a bonafide problem. The attitude that we choose to take toward the problem can serve as a powerful determinant of our ability to reduce distress and use emotional information in helpful ways. Many of the problems or chaos that we invite , create, or have thrust upon us become less intimidating and paralyzing when we take a proactive stance toward solving them. A mindfully open and alert stance can serve as a stable foundation as you begin the process of confronting the problem and moving toward a solution.

Part of the wisdom inherent in effective problem solving is discerning between solvable and unsolvable problems … and being willing to radically accept and let go of those problems which are truly out of your control. For all of the problems that you have the power to solve, remember that quite often a puzzling or painful problem is actually just a very difficult decision that is waiting to be made. It is possible that the looming “problem” in your life has taken on its imposing or frightening form due to a conscious or unconscious un willingness on your part to make a tough decision.

Brief Mindfulness Exercise:

Before you begin the following five steps of problem solving from your base of mindfulness, allow yourself a few moments to slow down and take a some slow deep breaths. Bring your full awareness to this  moment. Allow your thoughts, emotions, and sensations to naturally emerge; notice them just as they are, accept their presence, and release them with each breath that leaves your lungs. If confusing or unsettling thoughts enter into awareness, observe them with an open heart and nonjudgmental mind. Allow yourself to become disentangled from those thoughts as you notice that they are just thoughts … not “facts” or absolute truth.

Notice your emotions as they arise naturally from within. Perhaps you sense a deep-seated fear as you approach this problem. Observe this experience and direct compassion toward your fear, anxiety , or doubt. Embrace your suffering , rather than push it away. Notice what useful information is embedded within those painful disavowed experiences. Observe any physical sensations that emerge at this time, reconnecting with your body . Direct your full awareness in a nonjudgmental, accepting, and curious way toward those sensations. Perhaps there is a tightness in your throat or chest, shaking in your hands, a racing heart, or queasiness at your core.

Be kind toward yourself and notice the delicate way that your thoughts, emotions, and sensations are all coming together in a nuanced dance as you approach solving this problem. Allow wise mind to guide you, bringing together reason with emotion, as you begin to become open, reflective, and alert to the problem. When you are ready, direct your mindful awareness and focus  completely to the problem you are facing. Remember that part of being mindful involves directing your full presence toward one thing at a time , so give yourself the gift of slowing down as you go through this five step process of problem solving.

Mindful Problem Solving

R ead through the following five steps of problem solving and write down your authentic responses at each step along the way. Let go of the notion of “right” or “wrong” responses and trust yourself . As you go through these steps, make a commitment to yourself to follow through with your plan. When you take the time to move through solving a difficult problem with an open heart and awakened mind, you may begin to see that the right path out of the woods was there all along… just waiting for you to notice it and summon the courage to make the journey.

(1) State your problem

Problems cannot be solved and decisions cannot be made effectively before you have clearly and accurately identified the problem. If this step is easy for you, simply write down in simple and concise terms exactly what problem you are facing. If it seems challenging to identify the problem, try writing down some characteristics of the problem or common themes. For example, “health issues: illness, sleep, diet, mental health” or “relationship issues: conflict, loneliness, dissatisfaction.”

Once you have clearly identified and stated your current problem, take the time to engage in a bit of “ problem analysis ” to help you understand the various dimensions of the problem with greater clarity:

• What is the problem?
• Who is involved?
• What happens? What bothers you?
• Where does the problem occur?
• When does it occur?
• How does it happen? (Is there a pattern ?)
• Why do you think it happens?
• What else is important in this situation?
• How do you respond to the situation? (List your behaviors .)
• How does it make you feel?
• What outcome do you want to see?

(2) Outline your solutions

Once you have sufficiently identified the problem from various perspectives, you are ready to start identifying the best solutions available. Maintain a mindfully open attitude as you approach potential solutions from a place of creativity. Even if your “ideal” solution may not be realistic at this present moment, stay open to making the most out of the tools you do  have to work with at this point in time. Notice if any potential solutions come to you as you reflect on your responses to the last three questions from step one, regarding what you do , what you feel , and what you truly want .

Try coming up with and writing down three possible solutions based on those responses. For example, possible solutions may be worded in some of the following ways: “Figure out better ways to respond when I feel confused or frozen by the problem,” or  “Learn how to manage intense emotions more effectively when the problem occurs,” or  “Deliver painful news or express authentic feelings , no matter how scary it may feel.”

As you begin to set goals that will move you closer to your desired solution , remember to describe what you do want  to happen, as opposed to what you don’t want  to happen. For example, instead of “I don’t want to feel sad and confused,” rephrase that as, “I do want to feel happiness and a sense of clarity.” It is easier to move toward desired goals when they are stated in positive terms. If your goals feel general or vague (e.g., “I want to feel happier”), simply notice this for now – you will develop specific strategies intended to help you realize your goals in the next step.

Remember to state your intended goal from your own point of view, taking responsibility and ownership… this is what you  want to do. For example, instead of “I don’t want my friend to get angry with me so easily,” rephrase it as, “I want to learn how to develop a better relationship with my friend.” When goals are stated in these terms, you can become empowered by realizing the amount of control you have in reaching your goal, instead of depending on or wondering about the thoughts or behaviors of others.

(3) List your strategies

Maintain the creative mindful attitude that you took while generating possible solutions, as you allow your heart and mind to fully open to the process of recognizing strategies that will move you closer toward your goals. As you begin the process of coming up with ideas that may or may not help you reach your goal(s), remember: (1) don’t criticize/judge your ideas, (2) allow yourself to generate lots  of ideas/possibilities, (3) think creatively – allow yourself to be free of censorship, and (4) integrate and improve on ideas if needed – perhaps a few of your strategies have the potential to integrate into one amazing idea.

As you begin to create a brainstorm list of potential strategies, reflect back on your three possible solutions from the previous step. This exercise in brainstorming possible strategies involves the following steps:

• Write down the clearly stated/defined problem
• List your three possible solutions
• Underneath each solution, write at least 10 possible strategies

Part of engaging in this process of brainstorming from a centered place of mindfulness involves giving yourself permission to take your time, slow down your mind , and allow creative and productive strategies to emerge naturally into conscious awareness. Creative, effective, and mindful problem solving allows for strategies/ideas to be borne out of your authentic self … from your innermost sense of values , intuition, and alert wisdom.

(4) View the consequences of your strategies

At this step in the problem solving process, you have clearly stated the problem, come up with three possible solutions (think of them as solutions A, B, & C), and at least 10 possible strategies for each. Now that you are equipped with at least 30 problem-solving strategies, you are prepared to narrow down that list as you evaluate the potential (realistic) consequences of putting them into action.

• Look at the three lists of strategies you created for solutions A, B, and C. Notice which solution has generated the most strategies that appear to have the greatest chances of actually  succeeding.
• After you mindfully evaluate which of the three lists contains strategies that seem most effective (likely to bring about the desired outcome), choose the solution that you believe has the greatest chance of bringing success.
• Using the solution you chose (A, B, or C), begin to narrow down the strategies to three. These three strategies should be the best strategies for that particular solution; bear in mind you can always combine a few strategies into an even more powerful one. During the process of narrowing down your list, cross out any ideas that strike you as exceedingly unrealistic or not aligned with your true values or authentic self.
• In order to evaluate the consequences of each strategy, reflect on how each may positively and negative impact yourself, others, and your short-term/long-term goals.
• Write down each of your three narrowed down strategies in specific terms and list the positive and negative consequences in two columns underneath each strategy.
• If the best strategy does not become readily apparent to you at this point, try rating the positive and negative consequences for each of the three strategies on a scale of 1 to 4 (1 = not too important or significant, 4 = very important or significant).
• You can now go through all three strategies and add up those scores. The idea is that the most effective strategy is the one with the highest positive/lowest negative consequence score.
• If you feel at peace and content with the strategy that yielded the greatest positive consequences for yourself/others and your short-term/long-term goals, carry this knowledge and confidence with you to the final step of this problem-solving process.

(5) Evaluate your results

Now that you have selected the best strategy as a result of your deliberate, focused, and mindful process of problem solving, the time has come to put that strategy into action . It is time to take your carefully selected strategy and break it down into simple, specific, realistic steps that you will commit to enacting. Remember to insert different/specific words into the following example that allow you to connect this final step to the personal problem you are currently facing. A specific example of breaking down your chosen strategy into concrete steps can be found at step five of the following example.

General example of final outcome – “Five steps of effective and mindful problem solving” :

(1) Problem : “I’m at a major crossroads in my life and don’t know what to do.”

(2) Best solution – based on which of the three primary solutions generated the most effective list of strategies: “Figure out better ways to respond when I feel confused or frozen by the problem.”

(3) Best strategy – based on greatest/realistic chances of success and mindful weighing of potential consequences: “Practice mindfulness meditation , emotion regulation exercises , & interpersonal assertiveness .”

(4) Awareness of consequences  – accurate recognition of short-term/long-term consequences to yourself/others based on enacting the best strategy: “ Positive : feel more centered/relaxed/in touch with my authentic experience, increased ability to effectively identify/respond to emotions in myself and others, & increased confidence in ability to take a stand and speak my true feelings with healthy assertiveness ; Negative : fears of becoming lost within the process of meditation, temporary discomfort with allowing and responding to uncomfortable emotions authentically, & potential that expressing authentic thoughts/feelings may cause short-term/long-term hurt to others.”

(5)   Evaluate & break down strategy into manageable steps  – consider desired actions based on chosen strategy and commit to specific steps you will take toward putting that strategy into action: “Read about simple mindfulness exercise s and set aside 20 minutes each morning/evening to practice, write out specific emotion regulation coping skills onto flashcards and practice using them when feeling calm/centered as well as during times of emotional distress, & learn about interpersonal effectiveness and assertiveness skills – actively practice clearly stating thoughts, feelings, and needs on a daily basis.”

P roblem solving becomes significantly easier and less intimidating when you take a proactive approach toward solving the problem and become mindfully attuned with your authentic inner experience (focusing less on what others may think, want, or do as you determine what you  are feeling). Give yourself the opportunity go through this type of deliberate, thoughtful, and wise process of reaching healthy resolutions to your problems.

Remember that even when taking a mindful approach, problems aren’t always solved in the first, second, or even third attempts. This is because there are so many unknowns inherent within life’s mysteries and the only person’s behaviors you can ultimately control are your own. If your initial attempts at problem solving go awry, choose to reframe that perceived failure as a learning opportunity and a valuable chance to do things differently next time. The sooner you start taking active steps toward solving problems and recognize what works and what doesn’t work… the sooner you can shed the heavy robes of indecision and emotional paralysis and begin to live your most authentic life.

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Wood, J.C. (2010). The cognitive behavioral therapy workbook for personality disorders.  Oakland, CA: New Harbinger Publications, Inc.

Featured image: For What It’s Worth by Adam Swank / CC BY-SA 2.0

About Laura K. Schenck, Ph.D., LPC

I am a Licensed Professional Counselor (LPC) with a Ph.D. in Counseling Psychology from the University of Northern Colorado. Some of my academic interests include: Dialectical Behavior Therapy, mindfulness, stress reduction, work/life balance, mood disorders, identity development, supervision & training, and self-care.

Extremely helpful, Laura. Thank you so much.

I would so enjoy seeing more about problem-solving and decision-making.

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Cognitive Behavioral Therapy

Solving problems the cognitive-behavioral way, problem solving is another part of behavioral therapy..

Posted February 2, 2022 | Reviewed by Ekua Hagan

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• Problem-solving is one technique used on the behavioral side of cognitive-behavioral therapy.
• The problem-solving technique is an iterative, five-step process that requires one to identify the problem and test different solutions.
• The technique differs from ad-hoc problem-solving in its suspension of judgment and evaluation of each solution.

As I have mentioned in previous posts, cognitive behavioral therapy is more than challenging negative, automatic thoughts. There is a whole behavioral piece of this therapy that focuses on what people do and how to change their actions to support their mental health. In this post, I’ll talk about the problem-solving technique from cognitive behavioral therapy and what makes it unique.

The problem-solving technique

While there are many different variations of this technique, I am going to describe the version I typically use, and which includes the main components of the technique:

The first step is to clearly define the problem. Sometimes, this includes answering a series of questions to make sure the problem is described in detail. Sometimes, the client is able to define the problem pretty clearly on their own. Sometimes, a discussion is needed to clearly outline the problem.

The next step is generating solutions without judgment. The "without judgment" part is crucial: Often when people are solving problems on their own, they will reject each potential solution as soon as they or someone else suggests it. This can lead to feeling helpless and also discarding solutions that would work.

The third step is evaluating the advantages and disadvantages of each solution. This is the step where judgment comes back.

Fourth, the client picks the most feasible solution that is most likely to work and they try it out.

The fifth step is evaluating whether the chosen solution worked, and if not, going back to step two or three to find another option. For step five, enough time has to pass for the solution to have made a difference.

This process is iterative, meaning the client and therapist always go back to the beginning to make sure the problem is resolved and if not, identify what needs to change.

Advantages of the problem-solving technique

The problem-solving technique might differ from ad hoc problem-solving in several ways. The most obvious is the suspension of judgment when coming up with solutions. We sometimes need to withhold judgment and see the solution (or problem) from a different perspective. Deliberately deciding not to judge solutions until later can help trigger that mindset change.

Another difference is the explicit evaluation of whether the solution worked. When people usually try to solve problems, they don’t go back and check whether the solution worked. It’s only if something goes very wrong that they try again. The problem-solving technique specifically includes evaluating the solution.

Lastly, the problem-solving technique starts with a specific definition of the problem instead of just jumping to solutions. To figure out where you are going, you have to know where you are.

One benefit of the cognitive behavioral therapy approach is the behavioral side. The behavioral part of therapy is a wide umbrella that includes problem-solving techniques among other techniques. Accessing multiple techniques means one is more likely to address the client’s main concern.

Salene M. W. Jones, Ph.D., is a clinical psychologist in Washington State.

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