• Consider all possible solutions and list them
• Ask yourself what would someone else do if they were you?
• What would you advise a friend to do if it was happening to them?
• List the costs and benefits of all the solutions
• Choose a solution
3. Act now
• Put the solution into practice
• If you do not try you will never know if you could be successful
4.Did it work?
• How successful were you? Don’t look for 100% perfection as that may not be achievable
• If you have achieved something you have been partially successful and need to recognise that.
In effective problem solving or decision making it is also important to consider the following factors:
Behaviour – How do you normally behave? Don’t assume that because you have always done things a certain way that you cannot try something different.
Thoughts and attitudes – Do you have any negative or destructive attitudes, either towards the people concerned or towards yourself or the problem itself?
Feelings – Even though you may be feeling physically or emotionally uncomfortable it does not mean life has to go on hold or that you cannot solve the problem. Use deep breathing exercises and relaxation techniques and don’t forget to congratulate yourself once you have achieved a solution.
Problem solving exercise
Think about a problem that has been on your mind for a while but have delayed tackling. With this problem in mind use the exercise sheet below:
1.Define the problem
What is the problem?
Where does the problem occur?
When does the problem occur?
Who is the problem better with? Who makes the problem worse?
How does the problem make you feel? What is your worst fear?
2.Think of solutions
Think of 3-5 alternatives:
3. Evaluate the solutions
Think of the consequence of each solution:
4.Select the best solution
Select the best one and the one you can start working with
5.Plan
Think carefully how you can put the solution into action. Jot down a few ideas
6.Implementation
Put your plan into action
7.Review
Check your plan is ok and continue the plan until completion
8.Reward yourself
Remember to reward yourself even if it is only to recognise that you have achieved something worthwhile.
Reproduced with permission from ‘Gaining Control of Your Life: A self help workbook for anxiety’. ©Copyright Alison Sedgwick-Taylor, 2003, all rights reserved. Primary Mental Health Service, Gloucestershire
