Problem Solving Exercise
For Stress
People who use problem solving methods are less depressed and anxious, and generally have less physical symptoms. During periods of high stress, these individuals are less prone to depression. Taking an active, constructive stance on problem solving gives one a feeling of being more in control of the situation.
Do this exercise at a time when you are in a quiet, unhurried atmosphere, and take your time in journaling. You may want to share and discuss your answers with a friend or partner. The object of this exercise is to help you develop personal insights that will lead to improved problem solving skills.
1. List one of your problems (i.e. where, when, with whom and what happens) ________________________________________________________________________________________________________________________________________________________________________________________________________________________2. What exactly do you want to change (i.e., make it specific, how will you know when it happens, be realistic, make it something that you do, give it a time frame)._ ________________________________________________________________________________________________________________________________________________________________________________________________________________________ 3.What can you do? (i.e. what have you done that worked before, what else could you do, what have others in similar situations done, what could you change about the problem, what would you do on a “good day”?) Name 3 alternatives. ________________________________________________________________________________________________________________________________________________________________________________________________________________________ 4. What could happen? Look at each alternative: what are the advantages and disadvantages or each; what’s the best, worst, and what probably would happen?____________________________________________________________
5. What’s the best solution? Choose the best one, and decide what you need to do, to be able to do it. (i.e. what steps to take, what do you need, who can help, what’s your backup plan) ___________________________________________________________________________________________________________________________________________________________________________________________________________________ 6. Take action! Watch what happens (i.e. how well did the solution work, do you need to repeat it, do you need to do something else, how do you feel now) Reward yourself for trying.
