top of page

Problem-solving


Problem-solving and Mental Health

Our brains are hardwired to help us solve problems and when we can’t find solutions or the problems don’t fade away, it takes a toll on our mental health and wellbeing.

Problem-solving links together two elements:

  1. The problem

  2. The solution(s)

What is a problem?

Any life situation or task (present or anticipated) that demands a response for adaptive functioning, but for which no effective response is immediately apparent or available to the person, due to the presence of some obstacle(s)


What is a solution?

A solution is a situation-specific coping response or response pattern cognitive and/or behavioural) which is the product or outcome of the problem-solving process when it is applied to a specific problematic situation


Problem-solving Therapy

Problem-solving training or therapy is designed to help individuals to find their way from problems to solutions, using a systematized sequence of methods and steps. We must remember that problem-solving is a skill and like any other skills it takes practice and patience! The first step to problem-solving is to recognize you have a problem!





An example of problem-solving therapy developed by Spivack et al. in 1976 is Interpersonal Cognitive Problem Solving (ICPS). This therapy or approach is based on changing the way we think about problems and even solutions.


Problem-solving therapy may help:

  • Gain a sense of control over your life

  • Move toward action-oriented behaviors instead of avoiding your problems

  • Gain self-confidence as you improve the ability to make better decisions

  • Develop patience by learning that successful problem-solving is a process that requires time and effort

  • Feel a sense of empowerment as you solve your problems independently

  • Increase your ability to recognize and manage stressful emotions and situations

  • Learn to focus on the problems that have a solution and let go of the ones that don’t

  • Identify barriers that may hinder your progress

This form of therapy is also helpful for dealing with specific life problems, such as:



Now that we’ve learned about problem-solving therapy, let’s put it into practice! Here’s a summary of steps to take to solve a problem:




Figure 1 Mcguire, J. (2001), What is problem-solving? A review of theory, research, and applications. Criminal Behav. Ment. Health, 11: 210-235. https://doi-org.ezproxy.library.yorku.ca/10.1002/cbm.397


Now let’s delve into each step:

Step 1&2: Recognize the problem & Define problem Clearly

Pay attention to your feelings. When we feel hostile towards people, surroundings, or situations, it’s pointing to problems that we will sooner or later realize we have. So, for example, if you’re feeling angry whenever you talk to a co-worker, maybe it’s a sign of a problem at work.

Remember, defining a problem is not about solving it, rather it’s finding the root of the problem, the layers of the problem to really uncover what’s going on.

Here are some tools to help with this step:





Step 3&4: Gather Information & Distinguish Facts/Opinions/Guesses


Be as specific as possible

If your problem definition is vague, it's hard to know where your solution should start. For example, it might be hard to start problem-solving if you say, "I hate my home!" A more precise definition might be, "My commute is too long, and I always come home stressed out and exhausted."


Stick to the facts

Don't put opinions in your definition, only facts. For example, suppose you're frustrated because your neighbours have loud parties every weekend. In that case, it isn't helpful to say, "My neighbours are jerks!" Even if that's true, it doesn't help solve the problem—you can't just turn them into nicer people!



Don't be too narrow

When you define the problems too narrowly, it's harder to develop solutions. For example, you would like to travel this summer, but you don't have a car. A narrow definition might be, "How can I get enough money to buy a car in a month?" A better definition might be, "How can I travel this summer within my budget?" When you define your problem like this, buying a car is only one of many solutions. Your solutions could also include getting a deal on a plane ticket, taking the bus, or catching a ride with friends.


Step 6: Generate Alternative Solutions

To help with this step, you can:

  • Create a pros-cons list and ask yourself these:

  • Will this solution help me reach my goals and solve my problem?

  • How good or bad will I feel if I choose this solution?

  • How much time and effort does this solution involve?

  • Does this solution have more benefits than costs?

  • Take your time writing them down. Remember no problem is too small. There are no judgments and anything you write down might be relevant to you. So, write down anything that comes to mind.



Step 7&8: Implement the Solution and Evaluate the Success

Before implementing the solution it’s important to recognize and anticipate barriers and triggers that might prevent you from leading the solution. Write them down.






Finally, acknowledge that you are a work in progress. Be proud of yourself for trying to solve the problem and use the following statements to replace negative thinking with positive ones:

  • I can solve this problem; I’ve tackled similar ones before.

  • I can cope with this.

  • I just need to take a breath and relax.

  • Once I start, it will be easier.

  • It’s okay to look out for myself.

  • I can get help if needed.

  • Other people feel the same way I do.

  • I’ll take one piece of the problem at a time.

  • I can keep my fears in check.

  • I don’t need to please everyone.

Here are some worksheets to help you get started!


Assertiveness in Problem-solving

Assertiveness is an important social skill involving expressing personal rights, feelings, and desires. Assertive individuals apply problem-solving orientation. They view challenges as problems that can be solved and realize that effective problem solving require time and systematic effort. Let’s compare highly assertive individuals and individuals with poor assertiveness:


Assertiveness is interrelated with self-confidence and self-efficacy. Individuals with high self-confidence:

  • Show positive feelings and thoughts towards self and others.

  • Accept others and their attitudes even if they are not congenial





bottom of page