Structured problem-solving
Structured problem-solving is a useful strategy that can be applied in many situations when dealing with anxiety, stress or depression. It is useful for:
- making a connection between the difficulties you’re experiencing and the consequent emotional responses
- becoming aware of resources that are available to you to help manage your problems
- learning a systematic approach to overcoming difficulties
- regaining a sense of control over problems
- developing skills to tackle further problems in the future.
When is problem-solving useful?
Personal problem-solving skills are useful in a variety of troubling situations, including:
- disagreements in relationships and trying to reach compromise
- potential or threatened loss (such as loss of a job or relationship)
- coping with actual loss
- conflict, and uncertainty how to handle conflict, or if it can be resolved at all
- work or study difficulties
- difficulties with children and parenting.
The personal problem-solving process
Symptoms of stress, anxiety or depression can result from some of the issues listed above. Therefore, it’s important to know how to approach them.
Stage 1: Clarifying the situation
Take time to notice and acknowledge symptoms of stress, anxiety or depression that you might be experiencing. Once you’ve identified your own emotional experiences, reflect on any problems you’re having. If necessary, list them.
Think about whether your symptoms and problems are related. Is there a link between your emotional struggles and the problems you listed? Is it possible that these difficult feelings are an emotional response to the problems?
If the two factors are related, resolving the problem may lead to an improvement in your mood and wellbeing.
Stage 2: Defining the problems
Refer to your list of problems and spend time clarifying them. It helps to break large problems into smaller ones and focus on one at a time.
The important thing to remember (at this stage) is not to try and solve the problem (you will do that later), but to make sure you’re starting off with a clear idea of what the problem is about.
Stage 3: Generating solutions
Brainstorm a variety of solutions. List any ideas that come to mind, thinking of as many as you can. Include ideas that seem unrealistic or unworkable right now.
In other words, let your imagination run wild. Try not to evaluate these possibilities at this stage. Avoid saying to yourself, “that would never work.” Sometimes the best ideas seem crazy at first.
Stage 4: Evaluating the solutions
During this stage, try to determine what the advantages and disadvantages of each of your solutions are.
Use a pen and draw a line down the middle of the page. Name one side “pros” and the other “cons.” List all the positive and negative things about each of your ideas.
If there is someone you feel okay talking to about it, ask for any ideas they might have.
Stage 5: Choosing your preferred solution
Figure out which of the listed solutions (or which combination of solutions) is most workable for you and is most likely to get the results you would like.
With your top solution, take a moment to consider the variables and ask yourself the following questions:
- What is the best possible outcome if I implement this solution?
- What is the worst possible outcome?
- All things considered, what is the most likely outcome?
Then, select the solution that has the most appealing and most likely outcome.
Stage 6: Developing a plan of action
Here’s where you plan out what implementing the solution will look like. The first thing to do here may involve breaking down the solution into a series of small steps.
Think of the very first thing you would need to do to get the ball rolling — something that you can do immediately. It might be something like, “carefully map out what I want to communicate to Mr X,” or “update my resume.”
Then come up with the next steps you’ll need to take, the sequence of tasks that will be necessary, one by one.
By doing this, you can set specific short-term goals (within the week), medium-term goals (within the next month), and long-term goals. Read our goal setting blog to understand what your next steps might look like.
If you start to achieve your smaller goals, earlier on, this should help to motivate you as you’ll feel a greater sense of achievement.
In addition to the above steps, your plan should consider the following questions:
- Whose help do I need?
- How long will each step and the plan take? Do I need to set deadlines for each step? When do I hope to have the problem solved?
- What obstacles might come up? Will there be any barriers that might make things hard for me?
- How might I get around these obstacles? What can I do to make them more manageable?
- Do I need to prepare for or practice any difficult parts? (e.g. role play a conversation or interview).
- When will I stop and check out how things are progressing? How will I know if my plan is on track and working? (e.g. money in the bank, feeling closer with partner, more respect from co-worker, getting to sleep more quickly, able to get out of the house three times per week).
Be sure to balance your resources with any obstacles you may encounter. Your resources may include things like:
- Your personal strengths and assets
- Your existing skills and strategies
- Your leisure pursuits and ability to relax and regroup
- Social connections
- Support from other people
- Self-help learnings.
Stage 7: Implement the solution
Nice work so far! By this stage you’ve done some valuable thinking and planning. Now it’s time to embark on Step 1 of your Personal Problem-Solving Plan.
Hint: If you wait until you ‘feel like it,’ it might never happen. Often, ‘feeling like it’ occurs after you’ve made the start.
Stage 8: Review
Commend yourself and your hard work. The review stage is about figuring out how well your solution worked (or is working, if it’s ongoing).
Have you observed any changes to the problem? Is the problem better or worse since you started? What have been the most helpful aspects you’ve put in place? Does the plan need any alterations?
If your plan hasn’t worked, consider trying something different or making changes to your plan. You might also benefit from trying again.
Remember you might not solve it on your first go and that’s okay. This is all a learning experience.
When things go wrong
It may be that your preferred solution just didn’t work.
Try not to let your disappointment discourage you from giving it another go. If things don’t go as planned, it doesn’t mean you’ve failed. It only means the problem may be bigger than you thought, and that your personal problem-solving plan may need some revision.
Some questions to consider:
- What went right?
- What went wrong?
- What did you do that helped?
- Did the way things turn out give you more information about the situation? If so:
- How does this change things?
- Could it mean there are more possible solutions to try?
- What might work better this time around?
Final thoughts
Anglicare Southern Queensland provides a range of social and community services to support individuals, groups and families with improving their mental health and wellbeing. Our services also help with goal setting and overcoming personal challenges that our clients might face. Click here for more information on our services.