The 9 Steps of Problem Solving Therapy

Is there something worrying you right now? Most likely, you are not distressed by just one dimension, but by several. Because life is complex, our relationships are defined by countless challenges and because crossroads are a constant in our daily lives. Now, the good news is that we can all learn appropriate strategies to resolve these existential knots.

Having good problem-solving skills is, perhaps, the cornerstone of psychological well-being. This ability prevents “stones” from accumulating excessively in our personal backpack and prevents anxiety from being the cause of our sleepless nights. The fact that the brain is more oriented towards solutions and not so much towards difficulties is a great benefit.

It was for this purpose that, in the 70s, what is known as problem-solving therapy was developed. D’Zurilla and Goldfried were the ones who developed this therapeutic model The purpose of which is to teach the person to manage the impact of life stressors.

The objective is not only to train those skills to solve difficulties. An essential goal is to change the perception that many of us tend to have about problems. Far from seeing them as crossroads that block us, we must interpret them as events that are an inherent part of our existence.

Many times, life becomes so complex that we are unable to clarify what our problems are.

Why is problem-solving therapy useful?

We were all taught to read and write, but not to solve problems. We learned how to add, divide, make quadratic equations, analyze subordinate clauses and even identify the most important rivers on each continent on a map. Many of this knowledge is hardly useful to us, especially in this era of technology and information.

No one offered us guidelines on how to solve everyday challenges and problems. For example, in education it is often overlooked how to guide a child to manage stress and thus be able to apply more creative thinking in their daily lives. This explains why throughout our lives we apply avoidance behavior more than coping behavior when addressing a challenge.

Problem-solving therapy was developed with the aim of making us more fit and decisive beings, capable of surviving in stressful environments. It is a model based on the cognitive-behavioral school in which a simplified strategy of the scientific method is applied to address the big and small problems of everyday life.

Benefits of this therapeutic strategy

If there is one area in which problem-solving therapy is effective, it is in the clinical area of ​​depression. A study from the University of Amsterdam highlights its effectiveness and usefulness with these patients. From the moment it allows us to better navigate conflicts, concerns and vital crossroads, the benefit is undoubted.

Let’s see more benefits of this model:

Improves perception of problems. We develop a more positive and decisive perception. It reduces fears, blockages and negativity in the face of challenges.Increases self-efficacy and self-esteem.We reduce the classic tendency towards avoidance, so common when problems arise.Impulsivity is also reducedacting without applying a more reflective look.

What are the steps of problem-solving therapy?

No problem can be solved without first having a route plan. Now, it is not enough to have slow instructions, after all, a guide is of no use to us if our pulse trembles, if our mind is not free of fears and insecurities. It is because of that The steps of problem-solving therapy must be tailored to each person’s needs.

We are facing a model that must be adapted to each individual and circumstance. A research paper from the University of Iowa highlights something interesting. This therapy is very useful if it is included as a psychoeducational intervention in older adults. As we age, we become less skilled at making decisions. This resource can be of great help.

Let’s now see the sequence of his steps:

1. Approach mentality

The way to approach a problem It requires first developing a positive and flexible mindset. The way we approach this personal labyrinth will allow us to find a way out or remain even more lost. It is essential to have the perception that every challenge can be resolved through a hopeful, decisive and confident attitude.

2. New strengths to manage stress

The therapist enabled in the problem-solving model must Offer the patient appropriate strategies to manage stress. To do this, it has to make the person see what their potentials, strengths and virtues are. We all have luminous experiences and skills that can help us open paths in the face of difficulties.

3. Obstacles that will prevent us from solving a problem

What are the main enemies that will hinder me from addressing the challenge ahead? What are, on average, those barbed wire fences that prevent me from being more decisive?

It will always be useful for us to visualize and even make a list of those dimensions that, at a given moment, can make it difficult to resolve a personal crossroads. Having a clear image of those stones that we may encounter along the way will allow us to avoid them if they appear.

4. Improve the perception of self-efficacy

Self-efficacy is the confidence we have in our own ability to carry out a task. Without this perception, without that internal seed, it will be impossible for us to achieve any goal and, of course, resolve any difficulty.

The steps of problem-solving therapy require work on the development of this competence in each patient defined by Albert Bandura.

5. Recognize and define problems

This may seem striking to us. Not all people can clearly define the problems that dominate and worsen their quality of life. Sometimes, we have before us such a tangle of difficulties, fears, anxieties and challenges that it is impossible to break down the cause of each discomfort. Everything is chaos.

Guide the person to identify, define and formulate each problem It is a basic and essential step.

6. The attitude towards the defined problem

How does the person address their problems? What kind of approach, mindset and strategies do you use? When it comes to orienting ourselves towards a problem, it is essential to get rid of dysfunctional thought patterns, impulses and apply a motivating, hopeful attitude. Far from avoiding this challenge, we must see it as an opportunity for growth.

7. Formulate different alternatives

Faced with this abyss that lies ahead of us, the best option is not to think of a strategy to overcome it. The ideal is to generate multiple alternative solutions to the same problem.. Here we must awaken creativity, ignite lateral thinking and apply the principle of variety. That is, the more ideas, the better.

8. Assess each option and its possible consequences

One of the most crucial steps of problem-solving therapy is to analyze each proposal we have generated. If before we have used creativity, now we must apply logic and analysis to stay with the most suitable ones.

Is this proposal logical, is it practical? What consequences can arise from this possible solution if I carry it out?

9. Implementation and assessment

It’s time to be brave and bold… You have to implement the chosen proposal and analyze what effects it has.. At this moment two things can happen: we can solve our problem or we go back to square one, that is, we don’t solve anything.

If we do not obtain the expected result, we should not feel blocked or devastated. Managing failure and frustration is another step in the problem-solving process itself. After all, a failure is nothing more than a way to clarify that a specific option does not work. We have a million more left to check.

In addition, In case our crossroads have been resolved, it is important to feel proud of ourselves. It is a way to reinforce our image and self-efficacy.

Knowing how to solve problems is a life tool that promotes success and well-being.

A way to educate the mind

Although the steps of problem-solving therapy make up a strategy that is as interesting as it is practical, it should be noted that it is not useful for all situations. As we can well imagine, there are experiences and situations that have no solution and that only require adequate acceptance.

However, Having adequate skills in this matter can allow us to address life’s uncertainties and small or big challenges much better.. It is also a way of educating the mind, of training our attitude to be more resilient and decisive and less avoidant. Something like this is a great advance.

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