Problem Solving
Take practical steps when an emotion fits the facts.
Purpose
Helps you respond effectively when your emotion is valid and there is a real problem to address.
Steps
1
Identify the problem
Describe the situation clearly and specifically.
2
Check the facts
Make sure the problem is real and not based only on assumptions.
3
Identify your goal
Decide what outcome you are working toward.
4
Brainstorm solutions
List possible actions without judging them too quickly.
5
Compare options
Consider the likely benefits and costs of each option.
6
Choose one solution
Pick the most workable next step.
7
Act and review
Try the solution, then check whether it helped.
Example
You feel stressed because a bill is overdue. The emotion fits the facts. Problem Solving might involve checking the amount, contacting the provider, arranging a payment plan, or asking for help.
Tips
- Use Problem Solving when there is a real-world problem you can influence.
- Start with the smallest useful step.
- You do not need the perfect solution to make progress.
Common Pitfalls
- Trying to solve the problem before defining it.
- Brainstorming only one option.
- Waiting until you feel calm before taking any action.
Try It Now
1
Name one current problem.
2
Identify one small action you can take.
3
Decide when you will do it.
When to use
Real problems
Stress
Conflict
Practical difficulties
Emotion fits the facts