Problem Solving
Languages available
- Chinese (Simplified)
- Chinese (Traditional)
- English (GB)
- English (US)
- Spanish (International)
Download or send
Choose your language, professional version.
A PDF of the resource, theoretical background, suggested therapist questions and prompts.
Premium Feature
Client version.
A PDF of the resource plus client-friendly instructions where appropriate.
Fillable version (PDF)
A fillable version of the resource. This can be edited and saved in Adobe Acrobat, or other PDF editing software.
Editable version (PPT)
An editable Microsoft PowerPoint version of the resource.
Translation Template
Are you a qualified therapist who would like to help with our translation project?
Description
Problem Solving is a helpful intervention whenever clients present with difficulties, dilemmas, and conundrums, or when they experience repetitive thought such as rumination or worry. Effective problem solving is an essential life skill and this Problem Solving worksheet is designed to guide adults through steps which will help them to generate solutions to ‘stuck’ situations in their lives. It follows the qualities of effective problem solving outlined by Nezu, Nezu & D’Zurilla (2013), namely: clearly defining a problem; generation of alternative solutions; deliberative decision making; and the implementation of the chosen solution.
The therapist’s stance during problem solving should be one of collaborative curiosity. It is not for the therapist to pass judgment or to impose their preferred solution. Instead it is the clinician’s role to sit alongside clients and to help them examine the advantages and disadvantages of their options and, if the client is ‘stuck’ in rumination or worry, to help motivate them to take action to become unstuck – constructive rumination asks “How can I…?” questions instead of “Why…?” questions.
In their description of problem solving therapy Nezu, Nezu & D’Zurilla (2013) describe how it is helpful to elicit a positive orientation towards the problem which involves: being willing to appraise problems as challenges; remain optimistic that problems are solvable; remember that successful problem solving involves time and effort.
Instructions
- What is the nature of the problem?
- What are my goals?
- What is getting the way of me reaching my goals?
- “Can you think of any ways that you could make this problem not be a problem any more?”
- “What’s keeping this problem as a problem? What could you do to target that part of the problem?”
- “If your friend was bothered by a problem like this what might be something that you recommend they try?”
- “What would be some of the worst ways of solving a problem like this? And the best?”
- “How would Batman solve a problem like this?”
- Consider short term and long-term implications of each strategy
- Implications may relate to: emotional well-being, choices & opportunities, relationships, self-growth
- The next step is to consider which of the available options is the best solution. If you do not feel positive about any solutions, the choice becomes “Which is the least-worst?”. Remember that “even not-making-a-choice is a form of choice”.
- The last step of problem solving is putting a plan into action. Rumination, worry, and being in the horns of a dilemma are ‘stuck’ states which require a behavioral ‘nudge’ to become unstuck. Once you have put your plan into action it is important to monitor the outcome and to evaluate whether the actual outcome was consistent with the anticipated outcome.
- Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Cognitive therapy of depression . New York: Guilford. Nezu, A. M., Nezu, C. M., D’Zurilla, T. J. (2013). Problem-solving therapy: a treatment manual . New York: Springer.
- For clinicians
- For students
- Resources at your fingertips
- Designed for effectiveness
- Resources by problem
- Translation Project
- Help center
- Try us for free
- Terms & conditions
- Privacy Policy
- Cookies Policy
Notice and challenge your thoughts using this easy-to-remember THINK acronym
THINK ! This page as PDF
Ask yourself if your thought is:
Is this thought FACT or opinion ?
- What IS true about this situation? What ARE the facts?
Is this thought helpful to me?
- What WOULD be helpful to think, right now?
Inspiring or Important?
Does this thought inspire me, or is it very important, right now?
- What IS important, right now?
Do I really need to believe and act on this thought? Immediately? Later? Never?
- What IS necessary to do, right now?
Is this thought kind to me or others? Is this thought kind to me? Is it kind about others?
- What WOULD be kind, right now?
If you answer NO to any of these THINK questions, you can safely dismiss the thought. Then choose your new focus of attention.
THINK - video
APPLE: A Mindful Response To Thoughts - video
Useful Links
ABCDE: Responding to Thoughts
Thought Challenging
Court Case thought challenge (webpage)
Fact Or Opinion
APPLE : A mindful response to thoughts and feelings
The Helicopter View
About Automatic Thoughts
Different Perspectives
Flexible Thinking
Useful links
THE DECIDER SKILLS FOR SELF HELP
This website uses cookies to enhance your browsing experience. Privacy statement .
Self Help Videos - watch below or on YouTube
What Is CBT - basic vicious cycle
STOPP - the short version
NOW : Mindfulness Exercise - the short version
APPLE : Mindful Response To Thoughts - the short version
The Court Case - short version
THINK : Thought Challenging - the short version
SEEK LIFT Positive Steps To Wellbeing - the short version
The Battery : LIFT vs DROP Activities - the short version
FACE Fear And Avoidance - short version
Fact or Opinion - the short version
Find Meaning : Live A Life of Purpose - the short version
SHARP Specs : Noticing The Positives - the short version
ACE : Achieve, Connect, Enjoy - short version
STOPP - longer version
Neuroplasticity (by Sentis)
Emotions And The Brain (by Sentis)
NOW : Mindfulness For Busy People - longer version
SEEK LIFT : Positive Steps To Wellbeing - longer version
The Battery : LIFT vs DROP Activities - longer version
THINK - longer version
FACE Fear And Avoidance - longer version
FACT Or OPINION ? - longer version
FIND MEANING - longer version
CBT Vicious Cycles
ACE Activity - longer version
SHARP Specs : Notice The Positives - longer version
The Court Case : Thought Challenging - longer version
APPLE : A Mindful Response To Thoughts - longer version
Generalised Anxiety Disorder And Worry
Health Anxiety
Social Anxiety
De-Stress NOW - using STOPP
Inspiring Quotes
THE DECIDER SKILLS FOR SELF HELP
This website uses cookies to enhance your browsing experience. Privacy statement .
IMAGES
VIDEO
COMMENTS
The six steps of problem solving involve problem definition, problem analysis, developing possible solutions, selecting a solution, implementing the solution and evaluating the outcome. Problem solving models are used to address issues that...
According to About.com, good students are self-motivated, display leadership, work hard and solve problems effectively. About.com explains that good students ask questions when they do not understand a concept.
Maytag washers are reliable and durable machines, but like any appliance, they can experience problems from time to time. Fortunately, many of the most common issues can be solved quickly and easily. Here’s a look at how to troubleshoot som...
Problem Solving Worksheet www.getselfhelp.co.uk. © Carol Vivyan 2009, permission to use for therapy purposes. www.get.gg. Step 1 Identify the Problem. Break it
Brainstorm and write down as many ideas as you can that might help solve the
Problem Solving is an evidence based intervention for the treatment of low mood or anxiety. This workbook can be used either alone or with the support of your
You can then continue filling it out on the PDF. We don't use a login feature on our mental health self-help guides for privacy reasons. If you'
Other people believe that substance use relieves the symptoms of mental health problems. Alcohol and other substances however, generally don't make people feel
This section contains worksheets that you can use to help solve your problems.
Remember, this problem-solving strategy needs some practice, but it can help you deal with difficult situations. So next time you find yourself worrying
Problem Solving is a structured worksheet which encourages solution-focused thinking. Clients are encouraged to identify a problem, then to identify
Problem Solving helps you deal with the practical problems you experience in life more effectively. Helping you to distance yourself from your problems can
Notice and challenge your thoughts using this easy-to-remember THINK acronym. THINK ! This page as PDF. THINK ! Ask yourself if your thought is: True?
PandemicPanicParrot MetaphorPDFsPerspectivesPhobiasPositive Coping StatementsPositive StepsProblem SolvingProfessionalsPsychosis Clock (EIP)PsychosisPTSDPurpose.