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Problem-Solving Therapy

Cognitive Skills

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Problem-Solving Therapy

Problem-Solving Therapy (PST) is an evidence-based approach that helps people develop effective coping strategies for life's challenges. Rather than feeling overwhelmed or helpless, PST provides a systematic framework for tackling problems.

The approach recognizes that many emotional struggles are connected to real-life problems that feel unsolvable. By breaking down the problem-solving process into clear steps, PST makes challenges more manageable and builds confidence in your ability to handle difficulties.

The Problem-Solving Steps

Step 1: Define the Problem

•Be specific—what exactly is the problem?

•Separate facts from assumptions

•Identify what you can and can't control

Step 2: Set a Goal

•What would a good outcome look like?

•Make it specific and achievable

Step 3: Brainstorm Solutions

•Generate as many options as possible

•No judging yet—quantity over quality

•Include creative and unusual ideas and even dumb and impossible ideas

Step 4: Evaluate Solutions

•Pros and cons of each option

•Consider short-term and long-term effects

•Rate feasibility and likely effectiveness

Step 5: Choose and Act

•Select the best option(s)

•Make a specific action plan

•Set a timeline

Problem-Solving Orientation

Helpful mindset:

• Problems are normal – Everyone has them; they're part of life

• Problems are solvable – Maybe not perfectly, but usually improvable

• I can cope – Even if solutions are imperfect, I can handle outcomes

• Stop and think – Impulsive reactions usually make things worse

• Feelings are clues – Negative emotions often signal a problem to solve

Unhelpful patterns to watch:

•Avoiding thinking about problems

•Impulsive reactions without thinking

•Catastrophizing or giving up

•Waiting for problems to solve themselves

Tips for success:

•Write it down—don't just think through it

•Break big problems into smaller parts

•Include "imperfect" solutions in brainstorming

•Get input from others if helpful

•Accept "good enough" solutions

•Follow through on your plan and adjust as needed

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