Problem-Solving

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KEY POINTS

• The first step in solving problems is to start with a positive attitude.
• The next step is to figure out exactly what the problem is, and whether it something that you can change.
• Think of different ways that you could solve the problem. Pick the one that you think will work best and plan exactly how to follow through.

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What are problems?

A problem is something that is a source of trouble, worry, or stress for you. You may want to get something, get rid of something, avoid something, or deal with something. Problems may involve relationships, health, work, finances, or other issues.

Everyone has problems, no matter who they are or what they do. Problems don’t all go away by themselves, and they may be harder to solve if you wait. Problem solving is a skill that you can develop and use many times in your life.

What are the steps to solving problems?

Start with a positive attitude

The first step in solving problems is to check your attitude. Often when dealing with a problem you can feel lost and overwhelmed. To move from a negative attitude to a positive attitude:

• Talk about things the way you want them to be. Carefully choose the words you use. Phrase things in the present, even if you don't completely believe it yet. For example, instead of saying "I will be a better parent,” say, "I am a good parent, and I can get better."
• Rather than getting stuck in the ways things are, look at what you can do. Don’t be gloomy about the future. Instead of saying "I never stick to a diet," say, "I can lose one pound, and that's a start."
• Realize that you don’t have to do it all alone. It’s OK to ask for help.
• It helps to think things through when you feel calm. When you feel stressed, it can be harder to make good choices.

Define the problem

Figure out exactly what is making you unhappy. It’s one thing to say “I hate my life,” but that is too broad to try to solve. You are more likely to succeed if you break big problems or challenges into smaller chunks. For example, if you want to get in shape, don’t try to walk a mile if you haven't been active in a long time. Start with going half a block. Ask yourself these questions to help define the problem:

• What exactly do I want to change and what would it look like if it did change?
• Can this be changed?
• Does the situation need to be changed, or do I need to change the way I look at it?
• How does this affect me?
• How does it affect others?

Define your goal

What do you want to achieve or change? It helps if you set SMART goals:

• Be SPECIFIC. You are more likely to reach your goal if you know what, why, when, and how much. For example, "I want to lose 30 pounds in the next 6 months to lower my risk for diabetes." is a better goal than "I want to lose some weight."
• Know how to MEASURE your goal. Keep a journal, put up a whiteboard, or use your smartphone to download a tracking app.
• Make the goal something you can ACHIEVE. If you are 30 pounds overweight and haven't exercised in 10 years, your goal should not be to win a triathlon after 4 weeks of training.
• Set goals that are REALISTIC. Are you willing and able to work toward this goal? You may not go to the gym 7 days a week, but you may be willing to walk 3 or 4 days a week.
• Decide on a TIME FRAME. Setting a deadline tells your mind that you are serious. It motivates you to take action.

Come up with ideas

Try to think of many different ways to achieve your goal. Don’t worry about whether they’re good ideas of not. List all possible solutions, even if some ideas seem like unlikely options. Surf the Web, talk to people, or read books related to your problem. This step is to give you as many choices and ideas as possible.

Look at pros and cons

It may help to write down the pros and cons for each idea. Be logical and thoughtful, but also consider your gut feelings about your options. For each idea, ask yourself:

• What is the best thing that might happen?
• What are the benefits?
• What are the risks?
• Could this cause more problems?
• Is it something I really want to do?
• What might get in the way of my idea or plan? How can I avoid or deal with that roadblock?
• Is this likely work?

Decide what to do

After you have gone through all of your ideas, it’s time to pick the one that you think will work best and plan exactly how to follow through. Don’t try to do everything all at once. Plan steps that you will be able to take day by day or week by week.

• What steps should I take first?
• What can others do to support me?
• What is my start date? What needs to happen after that?

It’s important to make a clear choice and set a time when you will reach your goal.

Carry out your plan

Do it! You can face the challenges in your life calmly because you have carefully thought it through. You can feel confident that you are taking actions that are likely to have good results.

Review the outcome

If you solved the problem, reward yourself. If it’s not completely solved, review:

• What worked? Give yourself credit for taking action and making progress.
• What else can I do now? You may be able to try another way to solve the problem.

Sometimes, you just need to accept that a problem may not be one that you can solve right now. Is there another goal that you can work on? Focus on what you can do rather than dwelling on what’s wrong. And don’t be afraid to ask for help from your healthcare provider or a mental health professional.