The CBT 🧠 Problem-Solving Blueprint

Worry is a normal human emotion and a normal reaction to life issues. However, when it becomes overwhelming, it can be helpful to pause, take a step back, and look at things more objectively.

By learning new strategies to navigate your problems, they can start to feel less worried — leading to improvements in both your mental and physical wellbeing.

1. Identify the main problem 

• • Be specific and objective.
  • Make a list of the issues identified.
  • Focus on one issue at a time.

2. Group the problems into categories

• • For example: problems at work, relationship or university.
  • Rank each category into order of priority.
  • This reduces overwhelm as it clarifies a good starting point.  

3. Generate possible solutions

• • Do not discount any solutions at this stage
  • Aim to make a vast list of solutions
  • Consider short-term, medium-term and long-term options.

4. Evaluate the pros and cons of each solution

• • Assess feasibility, risks, benefits, and consequences.
  • Use a decision matrix if helpful.

5. Choose the most viable Solution

• • Select the most sensible, feasible and beneficial option.
  • Ensure it's attainable given the current resources.

6. Create a plan

• • Create actionable steps.
  • Consider creating a timeline, and the resources required.
  • Be specific: What? When? How? Where?

7. Implement the Plan

• • Be clear on when to implent the plan and update your diary or calendar accordingly.
  • Think about ways to hold yourself accountable
  • Think about who can hold you accountable to ensure you implement the plan

8. Create space to review and reflect on the outcome

• • Was it successful? What went well? What did not go well?
  • Tweak the plan for future problem-solving
  •  Repeat what works to build your confidence.

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References

Dobson, K. S., & Dozois, D. J. A. (2019). Handbook of cognitive-behavioral therapies (4th ed.). The Guilford Press.

D'Zurilla, T. J., & Nezu, A. M. (2010). Problem-solving therapy (2nd ed.). Springer Publishing Company.

Beck, J. S. (2020). Cognitive behavior therapy: Basics and beyond (3rd ed.). The Guilford Press.

Knaus, W. J. (2014). The cognitive behavioral workbook for anxiety: A step-by-step program (2nd ed.). New Harbinger Publications.

Neenan, M., & Dryden, W. (2004). Cognitive therapy: 100 key points and techniques. Routledge.