Question(s):

Written by: Martin Winkler

First version: 27 Nov 2006. Latest revision: 27 Nov 2006.

How do I learn to solve my problems? Which problem

solving techniques do you recommend? Dscribe a
systematic approach to solve problems.
Answer:
One of the most effective strategies to improve the quality of life for a client is a
systematic approach for problem-solving
At the beginning of any psychotherapy, clients usually expect that the therapist will find
an answer to all possible problems in life. However, in the course of therapy the clients
learn to find their own solutions for their problems. He or she should use prior
experiences in life and adapt useful strategies to find appropriate solutions in a structured
and systematic way with problemsolving strategies.
It is always a very useful approach to think of successful strategies for problems in the
past. Train yourself to adapt useful problem-solving techniques to new situations!
Here is one of many possible models of problem solving.
1.
2.
3.
4.
5.
6.
7.

Problem identification What is my concern?

Goal definition What do I want to achieve or change?
Brainstorming What can I do?
Consequences What might happen?
Decision How should I do it?
Implementation Do it!
Evaluation Did it work?

These seven simple steps can be applied to nearly all kinds of problems in life. Let's go
into detail with a problem of one of my clients:
Daniel is a 52 year old patient with depression and panic attacks. One of his major
problems was to leave the house to go for a walk or consult the doctor or therapist.
1. Problem identification
Try to give a precise description of your problems. You should try to focus on behaviours
or skill deficits.
2. Goal definition

You should try to set a precise goal of your efforts. This should be a realistic aim of
improvement (not "I want to feel better"). Ask yourself: "What do I want to change or
achieve right now?"
3. Brainstorming / Generation of alternatives.
Try to think of all possible ways to achieve your goal. Think of successful ways of
solving problems or achieving your goals in the past. Use your creativity and do not
restrict yourself in any way. Even nonsensical or unusual ways might be worth to
consider.
Write all alternatives on a blank sheet of paper!
4. Consider all consequences.
Now it is time to think about the positive or negative consequences of all possible
alternatives. Think about any outcome or difficulties of your approaches.
This step can be split into substeps:
a. What are the advantages? It is better to look at the advantages before looking at
the disadvantages, since if you start looking at the disadvantages you may get so
dissillusioned that you cannot think of any advantages.
b. Whare are the risks, what care is needed, what problems can occur?
c. How do you intuitively feel about the alternatives?
5. Make your choice of one possible alternative!
It is important to make a clear choice and define a time limit for an attempt to reach your
goal.
6. Do it (Implementation of your decision)
Do not worry about being successful. Just do it and see what happens...
7. Evaluation
Now it is time to see what happened. If you have been successful: Great!!!! You should
think about a reward for your efforts!!!!