Problem - Solving Part II

Problem solving

When we worry, our problems can sometimes feel overwhelming, like There are no solutions. Problem-solving is an evidence-based intervention that helps you initially distance yourself from your worries to help you think about different types of practical solutions that there may be. Problem-solving has eight steps and can be supported by your Psychological Wellbeing Practitioner.

Step 1: Identify the worry you want to focus on.

Step 2: Convert the worry into a practical problem.

Step 3: Choose one that you really want to get sorted and feel is manageable or one that you absolutely need to address given the consequences if you don’t for example worry about paying an overdue bill.

Step 4: Identify solutions.

You should then try to identify as many potential solutions as possible. At this stage, nothing should be rejected, no matter how ridiculous some solutions may seem. In fact, the ridiculous ones can help to generate other more practical solutions. Solutions can be generated to address different parts of the worry identified in Step 1.

Step 4: Analyse the strengths and weaknesses of each solution look at the subject of each potential solution that you came up with in step 3 to an analysis of its

strengths and weaknesses. You should consider the main advantages and disadvantages of each solution. This may include the possibility of being able to undertake the solution, the resources you have to undertake the solution, and how you feel about carrying it out. Pay attention to the resources you have available to carry it out as this will help you in step 5 to select one of your solutions.

Convert the practical worry you want to address into a problem to solve. For example, the worry ‘I still haven’t paid the gas bill’ should be converted into a practical problem that can be solved such as ‘I need to sort the overdue gas bill by Thursday’.

Remember: Refocus on the present moment - Once you have written down your worry, remember to refocus on the present moment. Focus on what is going on around you and tune your attention to it. It is harder to worry when you are really focused on the present moment. If the worry comes back, or new ones enter your mind, write them down knowing that you can worry about them during your worry time which you should set up at the same time for 20 min every day, as much as you want. Writing down the activity that you are going to focus on using the Worry List also helps you to ensure you refocus.

Regular practice of worry time really helps you to manage your worries during the day.

Step 5: Select a solution

Step 6: Develop a plan

Step 7: Put your plan into action

Step 8: Review your plan

You should now choose one of your solutions to carry out. Your choice should be based on the analysis of strengths and weaknesses you did in Step 4. The solution you have chosen may require careful planning. Therefore you should seek to outline the steps you will take and any resources you have identified that may be needed. Try to ensure that the steps are specific, linked and realistic. Your Psychological Wellbeing Practitioner will likely help you to do this using the ‘Four Ws’ – what, where, when, with whom – to help you develop your plan if you are being supported to use this guide. Now that you have developed your plan, it is all about putting it into action. Use something to record what you did and how it went. Things that went well or discuss things to do differently next time if needed.

The advantage of problem-solving is that other options always exist. If the plan worked you can continue to apply it.

You could also think about developing new plans to apply to other practical problems. If the plan did not work, then perhaps go back to Step 5 and select a new solution as the basis of a new plan..