10 Best Problem-Solving Therapy Worksheets & Activities

Problem solving therapy

Cognitive science tells us that we regularly face not only well-defined problems but, importantly, many that are ill defined (Eysenck & Keane, 2015).

Sometimes, we find ourselves unable to overcome our daily problems or the inevitable (though hopefully infrequent) life traumas we face.

Problem-Solving Therapy aims to reduce the incidence and impact of mental health disorders and improve wellbeing by helping clients face life’s difficulties (Dobson, 2011).

This article introduces Problem-Solving Therapy and offers techniques, activities, and worksheets that mental health professionals can use with clients.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises explore fundamental aspects of positive psychology, including strengths, values, and self-compassion, and will give you the tools to enhance the wellbeing of your clients, students, or employees.

This Article Contains:

What is problem-solving therapy, 14 steps for problem-solving therapy, 3 best interventions and techniques, 7 activities and worksheets for your session, fascinating books on the topic, resources from positivepsychology.com, a take-home message.

Problem-Solving Therapy assumes that mental disorders arise in response to ineffective or maladaptive coping. By adopting a more realistic and optimistic view of coping, individuals can understand the role of emotions and develop actions to reduce distress and maintain mental wellbeing (Nezu & Nezu, 2009).

“Problem-solving therapy (PST) is a psychosocial intervention, generally considered to be under a cognitive-behavioral umbrella” (Nezu, Nezu, & D’Zurilla, 2013, p. ix). It aims to encourage the client to cope better with day-to-day problems and traumatic events and reduce their impact on mental and physical wellbeing.

Clinical research, counseling, and health psychology have shown PST to be highly effective in clients of all ages, ranging from children to the elderly, across multiple clinical settings, including schizophrenia, stress, and anxiety disorders (Dobson, 2011).

Can it help with depression?

PST appears particularly helpful in treating clients with depression. A recent analysis of 30 studies found that PST was an effective treatment with a similar degree of success as other successful therapies targeting depression (Cuijpers, Wit, Kleiboer, Karyotaki, & Ebert, 2020).

Other studies confirm the value of PST and its effectiveness at treating depression in multiple age groups and its capacity to combine with other therapies, including drug treatments (Dobson, 2011).

The major concepts

Effective coping varies depending on the situation, and treatment typically focuses on improving the environment and reducing emotional distress (Dobson, 2011).

PST is based on two overlapping models:

Social problem-solving model

This model focuses on solving the problem “as it occurs in the natural social environment,” combined with a general coping strategy and a method of self-control (Dobson, 2011, p. 198).

The model includes three central concepts:

  • Social problem-solving
  • The problem
  • The solution

The model is a “self-directed cognitive-behavioral process by which an individual, couple, or group attempts to identify or discover effective solutions for specific problems encountered in everyday living” (Dobson, 2011, p. 199).

Relational problem-solving model

The theory of PST is underpinned by a relational problem-solving model, whereby stress is viewed in terms of the relationships between three factors:

  • Stressful life events
  • Emotional distress and wellbeing
  • Problem-solving coping

Therefore, when a significant adverse life event occurs, it may require “sweeping readjustments in a person’s life” (Dobson, 2011, p. 202).

problem solving handout

  • Enhance positive problem orientation
  • Decrease negative orientation
  • Foster ability to apply rational problem-solving skills
  • Reduce the tendency to avoid problem-solving
  • Minimize the tendency to be careless and impulsive

D’Zurilla’s and Nezu’s model includes (modified from Dobson, 2011):

  • Initial structuring Establish a positive therapeutic relationship that encourages optimism and explains the PST approach.
  • Assessment Formally and informally assess areas of stress in the client’s life and their problem-solving strengths and weaknesses.
  • Obstacles to effective problem-solving Explore typically human challenges to problem-solving, such as multitasking and the negative impact of stress. Introduce tools that can help, such as making lists, visualization, and breaking complex problems down.
  • Problem orientation – fostering self-efficacy Introduce the importance of a positive problem orientation, adopting tools, such as visualization, to promote self-efficacy.
  • Problem orientation – recognizing problems Help clients recognize issues as they occur and use problem checklists to ‘normalize’ the experience.
  • Problem orientation – seeing problems as challenges Encourage clients to break free of harmful and restricted ways of thinking while learning how to argue from another point of view.
  • Problem orientation – use and control emotions Help clients understand the role of emotions in problem-solving, including using feelings to inform the process and managing disruptive emotions (such as cognitive reframing and relaxation exercises).
  • Problem orientation – stop and think Teach clients how to reduce impulsive and avoidance tendencies (visualizing a stop sign or traffic light).
  • Problem definition and formulation Encourage an understanding of the nature of problems and set realistic goals and objectives.
  • Generation of alternatives Work with clients to help them recognize the wide range of potential solutions to each problem (for example, brainstorming).
  • Decision-making Encourage better decision-making through an improved understanding of the consequences of decisions and the value and likelihood of different outcomes.
  • Solution implementation and verification Foster the client’s ability to carry out a solution plan, monitor its outcome, evaluate its effectiveness, and use self-reinforcement to increase the chance of success.
  • Guided practice Encourage the application of problem-solving skills across multiple domains and future stressful problems.
  • Rapid problem-solving Teach clients how to apply problem-solving questions and guidelines quickly in any given situation.

Success in PST depends on the effectiveness of its implementation; using the right approach is crucial (Dobson, 2011).

Problem-solving therapy – Baycrest

The following interventions and techniques are helpful when implementing more effective problem-solving approaches in client’s lives.

First, it is essential to consider if PST is the best approach for the client, based on the problems they present.

Is PPT appropriate?

It is vital to consider whether PST is appropriate for the client’s situation. Therapists new to the approach may require additional guidance (Nezu et al., 2013).

Therapists should consider the following questions before beginning PST with a client (modified from Nezu et al., 2013):

  • Has PST proven effective in the past for the problem? For example, research has shown success with depression, generalized anxiety, back pain, Alzheimer’s disease, cancer, and supporting caregivers (Nezu et al., 2013).
  • Is PST acceptable to the client?
  • Is the individual experiencing a significant mental or physical health problem?

All affirmative answers suggest that PST would be a helpful technique to apply in this instance.

Five problem-solving steps

The following five steps are valuable when working with clients to help them cope with and manage their environment (modified from Dobson, 2011).

Ask the client to consider the following points (forming the acronym ADAPT) when confronted by a problem:

  • Attitude Aim to adopt a positive, optimistic attitude to the problem and problem-solving process.
  • Define Obtain all required facts and details of potential obstacles to define the problem.
  • Alternatives Identify various alternative solutions and actions to overcome the obstacle and achieve the problem-solving goal.
  • Predict Predict each alternative’s positive and negative outcomes and choose the one most likely to achieve the goal and maximize the benefits.
  • Try out Once selected, try out the solution and monitor its effectiveness while engaging in self-reinforcement.

If the client is not satisfied with their solution, they can return to step ‘A’ and find a more appropriate solution.

Positive self-statements

When dealing with clients facing negative self-beliefs, it can be helpful for them to use positive self-statements.

Use the following (or add new) self-statements to replace harmful, negative thinking (modified from Dobson, 2011):

  • I can solve this problem; I’ve tackled similar ones before.
  • I can cope with this.
  • I just need to take a breath and relax.
  • Once I start, it will be easier.
  • It’s okay to look out for myself.
  • I can get help if needed.
  • Other people feel the same way I do.
  • I’ll take one piece of the problem at a time.
  • I can keep my fears in check.
  • I don’t need to please everyone.

Worksheets for problem solving therapy

5 Worksheets and workbooks

Problem-solving self-monitoring form.

Answering the questions in the Problem-Solving Self-Monitoring Form provides the therapist with necessary information regarding the client’s overall and specific problem-solving approaches and reactions (Dobson, 2011).

Ask the client to complete the following:

  • Describe the problem you are facing.
  • What is your goal?
  • What have you tried so far to solve the problem?
  • What was the outcome?

Reactions to Stress

It can be helpful for the client to recognize their own experiences of stress. Do they react angrily, withdraw, or give up (Dobson, 2011)?

The Reactions to Stress worksheet can be given to the client as homework to capture stressful events and their reactions. By recording how they felt, behaved, and thought, they can recognize repeating patterns.

What Are Your Unique Triggers?

Helping clients capture triggers for their stressful reactions can encourage emotional regulation.

When clients can identify triggers that may lead to a negative response, they can stop the experience or slow down their emotional reaction (Dobson, 2011).

The What Are Your Unique Triggers ? worksheet helps the client identify their triggers (e.g., conflict, relationships, physical environment, etc.).

Problem-Solving worksheet

Imagining an existing or potential problem and working through how to resolve it can be a powerful exercise for the client.

Use the Problem-Solving worksheet to state a problem and goal and consider the obstacles in the way. Then explore options for achieving the goal, along with their pros and cons, to assess the best action plan.

Getting the Facts

Clients can become better equipped to tackle problems and choose the right course of action by recognizing facts versus assumptions and gathering all the necessary information (Dobson, 2011).

Use the Getting the Facts worksheet to answer the following questions clearly and unambiguously:

  • Who is involved?
  • What did or did not happen, and how did it bother you?
  • Where did it happen?
  • When did it happen?
  • Why did it happen?
  • How did you respond?

2 Helpful Group Activities

While therapists can use the worksheets above in group situations, the following two interventions work particularly well with more than one person.

Generating Alternative Solutions and Better Decision-Making

A group setting can provide an ideal opportunity to share a problem and identify potential solutions arising from multiple perspectives.

Use the Generating Alternative Solutions and Better Decision-Making worksheet and ask the client to explain the situation or problem to the group and the obstacles in the way.

Once the approaches are captured and reviewed, the individual can share their decision-making process with the group if they want further feedback.

Visualization

Visualization can be performed with individuals or in a group setting to help clients solve problems in multiple ways, including (Dobson, 2011):

  • Clarifying the problem by looking at it from multiple perspectives
  • Rehearsing a solution in the mind to improve and get more practice
  • Visualizing a ‘safe place’ for relaxation, slowing down, and stress management

Guided imagery is particularly valuable for encouraging the group to take a ‘mental vacation’ and let go of stress.

Ask the group to begin with slow, deep breathing that fills the entire diaphragm. Then ask them to visualize a favorite scene (real or imagined) that makes them feel relaxed, perhaps beside a gently flowing river, a summer meadow, or at the beach.

The more the senses are engaged, the more real the experience. Ask the group to think about what they can hear, see, touch, smell, and even taste.

Encourage them to experience the situation as fully as possible, immersing themselves and enjoying their place of safety.

Such feelings of relaxation may be able to help clients fall asleep, relieve stress, and become more ready to solve problems.

We have included three of our favorite books on the subject of Problem-Solving Therapy below.

1. Problem-Solving Therapy: A Treatment Manual – Arthur Nezu, Christine Maguth Nezu, and Thomas D’Zurilla

Problem-Solving Therapy

This is an incredibly valuable book for anyone wishing to understand the principles and practice behind PST.

Written by the co-developers of PST, the manual provides powerful toolkits to overcome cognitive overload, emotional dysregulation, and the barriers to practical problem-solving.

Find the book on Amazon .

2. Emotion-Centered Problem-Solving Therapy: Treatment Guidelines – Arthur Nezu and Christine Maguth Nezu

Emotion-Centered Problem-Solving Therapy

Another, more recent, book from the creators of PST, this text includes important advances in neuroscience underpinning the role of emotion in behavioral treatment.

Along with clinical examples, the book also includes crucial toolkits that form part of a stepped model for the application of PST.

3. Handbook of Cognitive-Behavioral Therapies – Keith Dobson and David Dozois

Handbook of Cognitive-Behavioral Therapies

This is the fourth edition of a hugely popular guide to Cognitive-Behavioral Therapies and includes a valuable and insightful section on Problem-Solving Therapy.

This is an important book for students and more experienced therapists wishing to form a high-level and in-depth understanding of the tools and techniques available to Cognitive-Behavioral Therapists.

For even more tools to help strengthen your clients’ problem-solving skills, check out the following free worksheets from our blog.

  • Case Formulation Worksheet This worksheet presents a four-step framework to help therapists and their clients come to a shared understanding of the client’s presenting problem.
  • Understanding Your Default Problem-Solving Approach This worksheet poses a series of questions helping clients reflect on their typical cognitive, emotional, and behavioral responses to problems.
  • Social Problem Solving: Step by Step This worksheet presents a streamlined template to help clients define a problem, generate possible courses of action, and evaluate the effectiveness of an implemented solution.
  • 17 Positive Psychology Exercises If you’re looking for more science-based ways to help others enhance their wellbeing, check out this signature collection of 17 validated positive psychology tools for practitioners . Use them to help others flourish and thrive.

While we are born problem-solvers, facing an incredibly diverse set of challenges daily, we sometimes need support.

Problem-Solving Therapy aims to reduce stress and associated mental health disorders and improve wellbeing by improving our ability to cope. PST is valuable in diverse clinical settings, ranging from depression to schizophrenia, with research suggesting it as a highly effective treatment for teaching coping strategies and reducing emotional distress.

Many PST techniques are available to help improve clients’ positive outlook on obstacles while reducing avoidance of problem situations and the tendency to be careless and impulsive.

The PST model typically assesses the client’s strengths, weaknesses, and coping strategies when facing problems before encouraging a healthy experience of and relationship with problem-solving.

Why not use this article to explore the theory behind PST and try out some of our powerful tools and interventions with your clients to help them with their decision-making, coping, and problem-solving?

We hope you enjoyed reading this article. Don’t forget to download our three Positive Psychology Exercises for free .

  • Cuijpers, P., Wit, L., Kleiboer, A., Karyotaki, E., & Ebert, D. (2020). Problem-solving therapy for adult depression: An updated meta-analysis. European P sychiatry ,  48 (1), 27–37.
  • Dobson, K. S. (2011). Handbook of cognitive-behavioral therapies (3rd ed.). Guilford Press.
  • Dobson, K. S., & Dozois, D. J. A. (2021). Handbook of cognitive-behavioral therapies  (4th ed.). Guilford Press.
  • Eysenck, M. W., & Keane, M. T. (2015). Cognitive psychology: A student’s handbook . Psychology Press.
  • Nezu, A. M., & Nezu, C. M. (2009). Problem-solving therapy DVD . Retrieved September 13, 2021, from https://www.apa.org/pubs/videos/4310852
  • Nezu, A. M., & Nezu, C. M. (2018). Emotion-centered problem-solving therapy: Treatment guidelines. Springer.
  • Nezu, A. M., Nezu, C. M., & D’Zurilla, T. J. (2013). Problem-solving therapy: A treatment manual . Springer.

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Problem Solving

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Introduction & Theoretical Background

Problem Solving is a helpful intervention whenever clients present with difficulties, dilemmas, and conundrums, or when they experience repetitive thought such as rumination or worry. Effective problem solving is an essential life skill and this Problem Solving worksheet is designed to guide adults through steps which will help them to generate solutions to ‘stuck’ situations in their lives. It follows the qualities of effective problem solving outlined by Nezu, Nezu & D’Zurilla (2013), namely: clearly defining a problem; generation of alternative solutions; deliberative decision making; and the implementation of the chosen solution.

The therapist’s stance during problem solving should be one of collaborative curiosity. It is not for the therapist to pass judgment or to impose their preferred solution. Instead it is the clinician’s role to sit alongside clients and to help them examine the advantages and disadvantages of their options and, if the client is ‘stuck’ in rumination or worry, to help motivate them to take action to become unstuck – constructive rumination asks “How can I…?” questions instead of “Why…?” questions.

In their description of problem solving therapy Nezu, Nezu & D’Zurilla (2013) describe how it is helpful to elicit a positive orientation towards the problem which involves: being willing to appraise problems as challenges; remain optimistic that problems are solvable; remember that successful problem solving involves time and effort.

Therapist Guidance

  • What is the nature of the problem?
  • What are my goals?
  • What is getting the way of me reaching my goals?
  • “Can you think of any ways that you could make this problem not be a problem any more?”
  • “What’s keeping this problem as a problem? What could you do to target that part of the problem?”
  • “If your friend was bothered by a problem like this what might be something that you recommend they try?”
  • “What would be some of the worst ways of solving a problem like this? And the best?”
  • “How would Batman solve a problem like this?”
  • Consider short term and long-term implications of each strategy
  • Implications may relate to: emotional well-being, choices & opportunities, relationships, self-growth
  • The next step is to consider which of the available options is the best solution. If you do not feel positive about any solutions, the choice becomes “Which is the least-worst?”. Remember that “even not-making-a-choice is a form of choice”.  
  • The last step of problem solving is putting a plan into action. Rumination, worry, and being in the horns of a dilemma are ‘stuck’ states which require a behavioral ‘nudge’ to become unstuck. Once you have put your plan into action it is important to monitor the outcome and to evaluate whether the actual outcome was consistent with the anticipated outcome.

References And Further Reading

  • Beck, A.T., Rush, A.J., Shaw, B.F., & Emery, G. (1979). Cognitive therapy of depression . New York: Guilford. Nezu, A. M., Nezu, C. M., D’Zurilla, T. J. (2013). Problem-solving therapy: a treatment manual . New York: Springer.
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Team Building Exercises – Problem Solving and Decision Making

Fun ways to turn problems into opportunities.

By the Mind Tools Content Team

problem solving handout

Whether there's a complex project looming or your team members just want to get better at dealing with day-to-day issues, your people can achieve much more when they solve problems and make decisions together.

By developing their problem-solving skills, you can improve their ability to get to the bottom of complex situations. And by refining their decision-making skills, you can help them work together maturely, use different thinking styles, and commit collectively to decisions.

In this article, we'll look at three team-building exercises that you can use to improve problem solving and decision making in a new or established team.

Exercises to Build Decision-Making and Problem-Solving Skills

Use the following exercises to help your team members solve problems and make decisions together more effectively.

Exercise 1: Lost at Sea*

In this activity, participants must pretend that they've been shipwrecked and are stranded in a lifeboat. Each team has a box of matches, and a number of items that they've salvaged from the sinking ship. Members must agree which items are most important for their survival.

Download and print our team-building exercises worksheet to help you with this exercise.

This activity builds problem-solving skills as team members analyze information, negotiate and cooperate with one another. It also encourages them to listen and to think about the way they make decisions.

What You'll Need

  • Up to five people in each group.
  • A large, private room.
  • A "lost at sea" ranking chart for each team member. This should comprise six columns. The first simply lists each item (see below). The second is empty so that each team member can rank the items. The third is for group rankings. The fourth is for the "correct" rankings, which are revealed at the end of the exercise. And the fifth and sixth are for the team to enter the difference between their individual and correct score, and the team and correct rankings, respectively.
  • The items to be ranked are: a mosquito net, a can of petrol, a water container, a shaving mirror, a sextant, emergency rations, a sea chart, a floating seat or cushion, a rope, some chocolate bars, a waterproof sheet, a fishing rod, shark repellent, a bottle of rum, and a VHF radio. These can be listed in the ranking chart or displayed on a whiteboard, or both.
  • The experience can be made more fun by having some lost-at-sea props in the room.

Flexible, but normally between 25 and 40 minutes.

Instructions

  • Divide participants into their teams, and provide everyone with a ranking sheet.
  • Ask team members to take 10 minutes on their own to rank the items in order of importance. They should do this in the second column of their sheet.
  • Give the teams a further 10 minutes to confer and decide on their group rankings. Once agreed, they should list them in the third column of their sheets.
  • Ask each group to compare their individual rankings with their collective ones, and consider why any scores differ. Did anyone change their mind about their own rankings during the team discussions? How much were people influenced by the group conversation?
  • Now read out the "correct" order, collated by the experts at the US Coast Guard (from most to least important): - Shaving mirror. (One of your most powerful tools, because you can use it to signal your location by reflecting the sun.) - Can of petrol. (Again, potentially vital for signaling as petrol floats on water and can be lit by your matches.) - Water container. (Essential for collecting water to restore your lost fluids.) -Emergency rations. (Valuable for basic food intake.) - Plastic sheet. (Could be used for shelter, or to collect rainwater.) -Chocolate bars. (A handy food supply.) - Fishing rod. (Potentially useful, but there is no guarantee that you're able to catch fish. Could also feasibly double as a tent pole.) - Rope. (Handy for tying equipment together, but not necessarily vital for survival.) - Floating seat or cushion. (Useful as a life preserver.) - Shark repellent. (Potentially important when in the water.) - Bottle of rum. (Could be useful as an antiseptic for treating injuries, but will only dehydrate you if you drink it.) - Radio. (Chances are that you're out of range of any signal, anyway.) - Sea chart. (Worthless without navigational equipment.) - Mosquito net. (Assuming that you've been shipwrecked in the Atlantic, where there are no mosquitoes, this is pretty much useless.) - Sextant. (Impractical without relevant tables or a chronometer.)

Advice for the Facilitator

The ideal scenario is for teams to arrive at a consensus decision where everyone's opinion is heard. However, that doesn't always happen naturally: assertive people tend to get the most attention. Less forthright team members can often feel intimidated and don't always speak up, particularly when their ideas are different from the popular view. Where discussions are one-sided, draw quieter people in so that everyone is involved, but explain why you're doing this, so that people learn from it.

You can use the Stepladder Technique when team discussion is unbalanced. Here, ask each team member to think about the problem individually and, one at a time, introduce new ideas to an appointed group leader – without knowing what ideas have already been discussed. After the first two people present their ideas, they discuss them together. Then the leader adds a third person, who presents his or her ideas before hearing the previous input. This cycle of presentation and discussion continues until the whole team has had a chance to voice their opinions.

After everyone has finished the exercise, invite your teams to evaluate the process to draw out their experiences. For example, ask them what the main differences between individual, team and official rankings were, and why. This will provoke discussion about how teams arrive at decisions, which will make people think about the skills they must use in future team scenarios, such as listening , negotiating and decision-making skills, as well as creativity skills for thinking "outside the box."

A common issue that arises in team decision making is groupthink . This can happen when a group places a desire for mutual harmony above a desire to reach the right decision, which prevents people from fully exploring alternative solutions.

If there are frequent unanimous decisions in any of your exercises, groupthink may be an issue. Suggest that teams investigate new ways to encourage members to discuss their views, or to share them anonymously.

Exercise 2: The Great Egg Drop*

In this classic (though sometimes messy!) game, teams must work together to build a container to protect an egg, which is dropped from a height. Before the egg drop, groups must deliver presentations on their solutions, how they arrived at them, and why they believe they will succeed.

This fun game develops problem-solving and decision-making skills. Team members have to choose the best course of action through negotiation and creative thinking.

  • Ideally at least six people in each team.
  • Raw eggs – one for each group, plus some reserves in case of accidents!
  • Materials for creating the packaging, such as cardboard, tape, elastic bands, plastic bottles, plastic bags, straws, and scissors.
  • Aprons to protect clothes, paper towels for cleaning up, and paper table cloths, if necessary.
  • Somewhere – ideally outside – that you can drop the eggs from. (If there is nowhere appropriate, you could use a step ladder or equivalent.)
  • Around 15 to 30 minutes to create the packages.
  • Approximately 15 minutes to prepare a one-minute presentation.
  • Enough time for the presentations and feedback (this will depend on the number of teams).
  • Time to demonstrate the egg "flight."
  • Put people into teams, and ask each to build a package that can protect an egg dropped from a specified height (say, two-and-a-half meters) with the provided materials.
  • Each team must agree on a nominated speaker, or speakers, for their presentation.
  • Once all teams have presented, they must drop their eggs, assess whether the eggs have survived intact, and discuss what they have learned.

When teams are making their decisions, the more good options they consider, the more effective their final decision is likely to be. Encourage your groups to look at the situation from different angles, so that they make the best decision possible. If people are struggling, get them to brainstorm – this is probably the most popular method of generating ideas within a team.

Ask the teams to explore how they arrived at their decisions, to get them thinking about how to improve this process in the future. You can ask them questions such as:

  • Did the groups take a vote, or were members swayed by one dominant individual?
  • How did the teams decide to divide up responsibilities? Was it based on people's expertise or experience?
  • Did everyone do the job they volunteered for?
  • Was there a person who assumed the role of "leader"?
  • How did team members create and deliver the presentation, and was this an individual or group effort?

Exercise 3: Create Your Own*

In this exercise, teams must create their own, brand new, problem-solving activity.

This game encourages participants to think about the problem-solving process. It builds skills such as creativity, negotiation and decision making, as well as communication and time management. After the activity, teams should be better equipped to work together, and to think on their feet.

  • Ideally four or five people in each team.
  • Paper, pens and flip charts.

Around one hour.

  • As the participants arrive, you announce that, rather than spending an hour on a problem-solving team-building activity, they must design an original one of their own.
  • Divide participants into teams and tell them that they have to create a new problem-solving team-building activity that will work well in their organization. The activity must not be one that they have already participated in or heard of.
  • After an hour, each team must present their new activity to everyone else, and outline its key benefits.

There are four basic steps in problem solving : defining the problem, generating solutions, evaluating and selecting solutions, and implementing solutions. Help your team to think creatively at each stage by getting them to consider a wide range of options. If ideas run dry, introduce an alternative brainstorming technique, such as brainwriting . This allows your people to develop one others' ideas, while everyone has an equal chance to contribute.

After the presentations, encourage teams to discuss the different decision-making processes they followed. You might ask them how they communicated and managed their time . Another question could be about how they kept their discussion focused. And to round up, you might ask them whether they would have changed their approach after hearing the other teams' presentations.

Successful decision making and problem solving are at the heart of all effective teams. While teams are ultimately led by their managers, the most effective ones foster these skills at all levels.

The exercises in this article show how you can encourage teams to develop their creative thinking, leadership , and communication skills , while building group cooperation and consensus.

* Original source unknown. Please let us know if you know the original source.

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Pdca (plan do check act).

Continually Improving, in a Methodical Way

The Plan-Do-Check-Act Process

How to Minimize Risk

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E10: Problem Solving

problem solving handout

Introduction

In the previous exercises from this module we worked on recognizing certain situations that are triggering and causing us to feel overwhelming emotions. This is helpful because once we know that certain situation can be potentially problematic for us, then we can also work on doing something before the situation happens again - a type of preparation. This is exactly what we are going to be working on in this exercise. Getting prepared beforehand can give us a sense of control over the triggering situation that is about to happen. We will go through four steps that are going to help you solve the problematic situation before it happens.

Instructions

Step one: behavior analysis.

Take your time and try to remember what usually causes you to feel ineffectively overwhelmed. Is it an event with your family, a work situation, your kids or your friends? Next, write down the emotion that you are usually experiencing. Maybe you feel intensively angry, rejected or abandoned, or depressed and anxious. Try to remember how the situation usually takes place and what your ongoing fleeting feelings and thoughts are while the situation is happening.

Example : Event : My husband criticizes my looks. He makes a subtle comment that I should lose weight and that I should dress differently. Main emotion : Anger Other emotions and thoughts during the event : At first, I low-key agree with him and I think how fat and ugly I look. I've always hated my body. Before my anger strikes I feel ashamed and sad.

Step Two: What Can I Change?

What out of the three elements from the previous step can you change? Bear in mind that the change that you can potentially make should eventually improve your emotional health and your immediate overwhelming emotion.

Sometimes it's impossible to change the external event, but we can work on our thoughts and how we talk to ourselves internally during the situation. Pick two things out of the elements in the previous step that you think are the most suitable for you to try to change.

In the previous example, the person cannot control what her husband says to her. What she can work on though, is the messages she directs towards herself about her appearance. At the same time, she will also work on the feelings of shame and sadness that are occurring during the event.

Step Three: Brainstorming Alternatives

Now that you have identified the two aspects that you can and would like to change, it's time to brainstorm for alternative ideas. If you chose to work on the occurring thoughts, what else can you say to yourself about the situation? What can you remind yourself of in order to objectify the all-or-nothing thinking or the generalizations you make? Perhaps you want to change the event and do something differently than what you usually does.

In the example we presented, the alternative and objective thoughts that the woman can remind herself of would be: - "He has no right to make such aggressive comments and body shame me." - "Even though his tone was seemingly polite, it is not okay to say things like that to your significant other. It's still passive aggressive." - "I don't have to look a certain way unless I want to. My body serves me in great ways and I am grateful that I am physically healthy." - "There are many great aspects about me, I am sociable and charming." - "This trend to be thin will probably have a cultural shift and it will change. It's just a societal pressure and conditioning and I really am smarter than that!"

Step Four: Put the Solution into Action

After you have brainstormed for ideas about what you can do to change the aspects that are changeable, choose what works best for you and try to put the solution into action. Actively decide and remind yourself to act the way you decided to next time you find yourself in the situation.

For example: "Now that I've straightened some of the incorrect ways in which I am thinking about my body, I want to try and remind myself more often of what I actually believe in. Maybe next time this happens I can communicate to my husband what my thoughts are in a polite way and not get angry and make mean comments to hurt him back. I will assertively put boundaries about what is acceptable and what is not."

Use the worksheet to help you prepare for situations that you expect to be difficult.

DBT Emotional Regulation: Problem Solving

How should I know which aspect of the situation should I work on changing? I am not sure which one is the most suitable.

Start with the things you have control over. For example, our thoughts and the resulting feelings are usually something we can work on (trying to straighten the cognitive distortions present). You can benefit from the exercise about cognitive vulnerability that we previously worked on in this module. Sometimes the way in which other people consistently behave is out of our control. That is not to say that we shouldn't try to communicate our boundaries. You can also work on changing the way you behave in and do something differently. For example you can walk out of a situation that is harmful to you (if possible).

I can't think of alternatives, my brainstorming session is a little dry.

You can try asking somebody you trust and you know has your back about ideas about the situation. If you regularly put yourself down with the way you think about yourself and the way you interpret the events around you, then you can try thinking about what advice you would give a friend of yours who is in the same situation. Remember that the potential solution to the problem should eventually improve the situation for you and help you with the overwhelming emotion you usually experience. For example, in the body-shaming example we presented, if the woman shamed herself into losing a lot of weight, she would still end up with negative emotions, so that would not be the best solution for her.

What if I can't remember to try the solution I've come up with next time I find myself in the problematic situation?

It is okay if you need some time to get used to implementing the solution. Quality change doesn't come with little effort. If you don't remember to implement the solution the first time, just remind yourself that that is totally fine, be patient and try it again next time. Maybe the first couple of times you won't end up with the emotion you would eventually like to feel, but remember that this is a skill and it can be learned through practice.

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problem solving handout

"Going through all the DBT worksheets really helped me rethink the way I was approaching my life. Thank you!"

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"Life changer! I struggled with depression and anxiety before I did this course. Do it!"

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"I started doing your worksheets a month ago. My therapist says they helped us make faster progress in our sessions."

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  • MINDFULNESS
  • INTERPERSONAL

IMAGES

  1. A Simple 5 Step Process for Problem Solving

    problem solving handout

  2. (PDF) Academic Problem Solving Handout

    problem solving handout

  3. Problem Solving the DBT Way

    problem solving handout

  4. Problem Solving Worksheets Therapy

    problem solving handout

  5. Problem-Solving Steps

    problem solving handout

  6. Visit Luminous Learning to download a FREE math problem solving

    problem solving handout

VIDEO

  1. 5 Powerful Problem Solving Techniques

  2. Problem Solving

  3. Algebra 2 Review Handout Page 13 Problem #37

  4. Handout 7A

  5. Problem Solving Session

  6. Handout 5A

COMMENTS

  1. Problem Solving Packet

    Problem Solving Packet worksheet Guide your clients and groups through the problem solving process with the help of the Problem Solving Packet. Each page covers one of five problem solving steps with a rationale, tips, and questions.

  2. 10 Best Problem-Solving Therapy Worksheets & Activities

    "Problem-solving therapy (PST) is a psychosocial intervention, generally considered to be under a cognitive-behavioral umbrella" (Nezu, Nezu, & D'Zurilla, 2013, p. ix). It aims to encourage the client to cope better with day-to-day problems and traumatic events and reduce their impact on mental and physical wellbeing.

  3. Problem Solving

    1 Define Your Problem Before you define a problem, it might feel vague or confusing. Writing out your problem will help to organize information, see it from new angles, and identify the most important issues. When and where does your problem occur? What are the causes of your problem? Think about all the possible causes.

  4. CBT WORKSHEET PACKET

    A more detailed description and further examples of each worksheet can be found in Beck, J. S. Cognitive Behavior Therapy: Basics and Beyond, 3rd ed. (2020), and Beck, J. S. Cognitive Therapy for Challenging Problems (2005). As noted in these books, the decision to use any given worksheet is based on the

  5. PDF Problem-Solving Therapy: A Treatment Manual

    I. Instructions for Scoring the Problem-Solving Test 1 II. Patient Handouts: Figures, Forms, and Worksheets 3 III. Patient Handouts: Brief Instructional Booklets 27 1 APPENDIX ONE Instructions for Scoring the Problem-Solving Test Scales of Effective Problem Solving 1. Positive Problem Orientation (PPO)

  6. PDF What? Me Worry!?!

    Introduction You may have once thought that worrying and problem-solving are one and the same. This module will show you that, in fact, worrying and problem-solving are two very different things.

  7. PDF Problem Solving Worksheet

    Problem Solving Worksheet. Step 1. Identify the Problem Break it down into smaller steps and decide what you need to action first. Step 2. Brainstorm and write down as many ideas as you can that might help solve the problem, no matter how silly they seem - don't dismiss any possible solutions. Step 3. Consider the pros and cons of each ...

  8. Problem Solving

    Problem Solving is a structured worksheet which encourages solution-focused thinking. Clients are encouraged to identify a problem, identify multiple potential solutions, then to take steps to put a solution into action. Quick download Download or send Choose your language Professional version Download Send Client version Download Send

  9. Problem solving self-help guide

    1. Introduction 2. Identifying problems 3. Types of problem - Activity 1 4. Recognising there's a problem 5. Barriers to problem-solving 6. Activity 2 - writing your problem list 7. Activity 3 - focusing on one problem 8. Activity 4 - pros and cons 9. Choosing a solution 10. Plan your chosen solution - Activity 5 11. How did it go? 12. Next steps

  10. PDF Problem Solving Worksheet

    1. DEFINE THE PROBLEM: What is the problem you want to work on first? If you need to choose from several problems, ask yourself, "Which one of these areas is bothering me the most? Is there one that I need to deal with sooner than the other ones? Is there one that is getting worse? What do I feel most comfortable working on first?"

  11. PDF HOW TO SOLVE DAILY LIFE PROBLEMS

    Step 4: Thinking up Solutions. The biggest mistake that we tend to make when thinking up solutions for our problems is to think about the same old solutions. But if those old solutions worked, the problem would not still be around. In order to come up with new solutions, you can follow the rules of brainstorming: 1.

  12. PDF Problem Solving

    1. Identify and Define Problem Area/Issue # try to state the problem as clearly as possible; be objective and specific; describe the problem in terms of what you can observe rather than subjective feelings # try to identify what is maintaining the problem rather than just what caused it # set realistic and achievable goals for resolving the problem

  13. Team Building Exercises

    By developing their problem-solving skills, you can improve their ability to get to the bottom of complex situations. And by refining their decision-making skills, you can help them work together maturely, use different thinking styles, and commit collectively to decisions. ... Download and print our team-building exercises worksheet to help ...

  14. PDF Problem Solving Skill

    There are a number of steps to effective problem solving: 1) Stop long enough to realize that a situation is a problem and you may need time to find a resolution. 2) Define the problem in detail. What is the situation? Who is involved? What is happening or not happening that is a problem? Where did it happen? When did it happen? How did it happen?

  15. Problem Solving : Dialectical Behavior Therapy

    Instructions Step One: Behavior Analysis Take your time and try to remember what usually causes you to feel ineffectively overwhelmed. Is it an event with your family, a work situation, your kids or your friends? Next, write down the emotion that you are usually experiencing.

  16. Resources

    Resources online school , textbooks, and Community , Art of Problem Solving offers a wide variety of free resources for avid problem solvers. Alcumus Alcumus is our free adaptive online learning system. It offers students a customized learning experience, adjusting to student performance to deliver appropriate problems and lessons.

  17. PDF In home Cognitive Stimulation Guidebook

    Instructions This guidebook offers a variety of stimulating activities for people who are recovering from a brain disorder. Most activities are intended to be done in a 1‐on‐1 setting with two people. 1.

  18. Materials

    Are you looking for materials to learn or practice problem-solving therapy for primary care (PST-PC)? Visit our website to find handouts, worksheets, manuals, and videos that can help you improve your skills and outcomes. PST-PC is a brief and effective treatment for depression that focuses on solving real-life problems collaboratively.

  19. PDF EXERCISE Problems and Riddles

    Problem Solving Riddles Handout From Batchelder & Alexander (2012) 1. There are ten bags, each containing ten gold coins, all of which look identical. In nine of the bags each coin is 16-ounces, but in one of the bags the coins are actually 17-ounces each. How is it possible, in a single weighing on an accurate weighing scale, to determine

  20. PDF Problem Solving Styles

    The problem-solving process is a search for, and implementation of, the best possible solution for a specific problem. As a problem solver, you will develop your own method for solving problems. One of the best methods for doing this is to try to use the most effective aspects of the four different

  21. PDF Reproducible Materials: DBT® Skills Training Manual, Second Edition

    General Handout 1a Options for Solving any Problem When life presents you with problems, what are your options? 1. SOlve The PrOBlem Change the situation . . . or avoid, leave, or get out of the situation for good. 2. feel BeTTer aBOuT The PrOBlem Change (or regulate) your emotional response to the problem. 3. TOleraTe The PrOBlem

  22. PDF Steps for Collaborative Problem Solving (Collaborative & Proactive

    § Restate Problems Identified in Steps 1 and 2 § Invite Child to Help Solve Problem § Encourage Brainstorming of Ideas § This Is Not Secret Way to Plan A (Adult Unilaterally Solving Problem) § Make Sure Solutions Meets Needs of Both Parties and Is Doable • Be Willing to Try Child Solution If Meets Both Needs Even if You Doubt

  23. PDF Problem Solving Worksheet

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