problem solving strategies therapy

Cognitive Behavioral Therapy

Solving problems the cognitive-behavioral way, problem solving is another part of behavioral therapy..

Posted February 2, 2022 | Reviewed by Ekua Hagan

• What Is Cognitive Behavioral Therapy?
• Find a therapist who practices CBT
• Problem-solving is one technique used on the behavioral side of cognitive-behavioral therapy.
• The problem-solving technique is an iterative, five-step process that requires one to identify the problem and test different solutions.
• The technique differs from ad-hoc problem-solving in its suspension of judgment and evaluation of each solution.

As I have mentioned in previous posts, cognitive behavioral therapy is more than challenging negative, automatic thoughts. There is a whole behavioral piece of this therapy that focuses on what people do and how to change their actions to support their mental health. In this post, I’ll talk about the problem-solving technique from cognitive behavioral therapy and what makes it unique.

The problem-solving technique

While there are many different variations of this technique, I am going to describe the version I typically use, and which includes the main components of the technique:

The first step is to clearly define the problem. Sometimes, this includes answering a series of questions to make sure the problem is described in detail. Sometimes, the client is able to define the problem pretty clearly on their own. Sometimes, a discussion is needed to clearly outline the problem.

The next step is generating solutions without judgment. The "without judgment" part is crucial: Often when people are solving problems on their own, they will reject each potential solution as soon as they or someone else suggests it. This can lead to feeling helpless and also discarding solutions that would work.

The third step is evaluating the advantages and disadvantages of each solution. This is the step where judgment comes back.

Fourth, the client picks the most feasible solution that is most likely to work and they try it out.

The fifth step is evaluating whether the chosen solution worked, and if not, going back to step two or three to find another option. For step five, enough time has to pass for the solution to have made a difference.

This process is iterative, meaning the client and therapist always go back to the beginning to make sure the problem is resolved and if not, identify what needs to change.

Advantages of the problem-solving technique

The problem-solving technique might differ from ad hoc problem-solving in several ways. The most obvious is the suspension of judgment when coming up with solutions. We sometimes need to withhold judgment and see the solution (or problem) from a different perspective. Deliberately deciding not to judge solutions until later can help trigger that mindset change.

Another difference is the explicit evaluation of whether the solution worked. When people usually try to solve problems, they don’t go back and check whether the solution worked. It’s only if something goes very wrong that they try again. The problem-solving technique specifically includes evaluating the solution.

Lastly, the problem-solving technique starts with a specific definition of the problem instead of just jumping to solutions. To figure out where you are going, you have to know where you are.

One benefit of the cognitive behavioral therapy approach is the behavioral side. The behavioral part of therapy is a wide umbrella that includes problem-solving techniques among other techniques. Accessing multiple techniques means one is more likely to address the client’s main concern.

Salene M. W. Jones, Ph.D., is a clinical psychologist in Washington State.

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What is Solution-Focused Therapy: 3 Essential Techniques

You’re at an important business meeting, and you’re there to discuss some problems your company is having with its production.

At the meeting, you explain what’s causing the problems: The widget-producing machine your company uses is getting old and slowing down. The machine is made up of hundreds of small parts that work in concert, and it would be much more expensive to replace each of these old, worn-down parts than to buy a new widget-producing machine.

You are hoping to convey to the other meeting attendees the impact of the problem, and the importance of buying a new widget-producing machine. You give a comprehensive overview of the problem and how it is impacting production.

One meeting attendee asks, “So which part of the machine, exactly, is getting worn down?” Another says, “Please explain in detail how our widget-producing machine works.” Yet another asks, “How does the new machine improve upon each of the components of the machine?” A fourth attendee asks, “Why is it getting worn down? We should discuss how the machine was made in order to fully understand why it is wearing down now.”

You are probably starting to feel frustrated that your colleagues’ questions don’t address the real issue. You might be thinking, “What does it matter how the machine got worn down when buying a new one would fix the problem?” In this scenario, it is much more important to buy a new widget-producing machine than it is to understand why machinery wears down over time.

When we’re seeking solutions, it’s not always helpful to get bogged down in the details. We want results, not a narrative about how or why things became the way they are.

This is the idea behind solution-focused therapy . For many people, it is often more important to find solutions than it is to analyze the problem in great detail. This article will cover what solution-focused therapy is, how it’s applied, and what its limitations are.

Before you continue, we thought you might like to download our three Positive Psychology Exercises for free . These science-based exercises will 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 solution-focused therapy, theory behind the solution-focused approach, solution-focused model, popular techniques and interventions, sfbt treatment plan: an example, technologies to execute an sfbt treatment plan (incl. quenza), limitations of sfbt counseling, what does sfbt have to do with positive psychology, a take-home message.

Solution-focused therapy, also called solution-focused brief therapy (SFBT), is a type of therapy that places far more importance on discussing solutions than problems (Berg, n.d.). Of course, you must discuss the problem to find a solution, but beyond understanding what the problem is and deciding how to address it, solution-focused therapy will not dwell on every detail of the problem you are experiencing.

Solution-focused brief therapy doesn’t require a deep dive into your childhood and the ways in which your past has influenced your present. Instead, it will root your sessions firmly in the present while working toward a future in which your current problems have less of an impact on your life (Iveson, 2002).

This solution-centric form of therapy grew out of the field of family therapy in the 1980s. Creators Steve de Shazer and Insoo Kim Berg noticed that most therapy sessions were spent discussing symptoms, issues, and problems.

De Shazer and Berg saw an opportunity for quicker relief from negative symptoms in a new form of therapy that emphasized quick, specific problem-solving rather than an ongoing discussion of the problem itself.

The word “brief” in solution-focused brief therapy is key. The goal of SFBT is to find and implement a solution to the problem or problems as soon as possible to minimize time spent in therapy and, more importantly, time spent struggling or suffering (Antin, 2018).

SFBT is committed to finding realistic, workable solutions for clients as quickly as possible, and the efficacy of this treatment has influenced its spread around the world and use in multiple contexts.

SFBT has been successfully applied in individual, couples, and family therapy. The problems it can address are wide-ranging, from the normal stressors of life to high-impact life events.

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The solution-focused approach of SFBT is founded in de Shazer and Berg’s idea that the solutions to one’s problems are typically found in the “exceptions” to the problem, meaning the times when the problem is not actively affecting the individual (Iveson, 2002).

This approach is a logical one—to find a lasting solution to a problem, it is rational to look first at those times in which the problem lacks its usual potency.

For example, if a client is struggling with excruciating shyness, but typically has no trouble speaking to his or her coworkers, a solution-focused therapist would target the client’s interactions at work as an exception to the client’s usual shyness. Once the client and therapist have discovered an exception, they will work as a team to find out how the exception is different from the client’s usual experiences with the problem.

The therapist will help the client formulate a solution based on what sets the exception scenario apart, and aid the client in setting goals and implementing the solution.

You may have noticed that this type of therapy relies heavily on the therapist and client working together. Indeed, SFBT works on the assumption that every individual has at least some level of motivation to address their problem or problems and to find solutions that improve their quality of life .

This motivation on the part of the client is an essential piece of the model that drives SFBT (Miller & Rollnick, 2013).

Solution-focused theorists and therapists believe that generally, people develop default problem patterns based on their experiences, as well as default solution patterns.

These patterns dictate an individual’s usual way of experiencing a problem and his or her usual way of coping with problems (Focus on Solutions, 2013).

The solution-focused model holds that focusing only on problems is not an effective way of solving them. Instead, SFBT targets clients’ default solution patterns, evaluates them for efficacy, and modifies or replaces them with problem-solving approaches that work (Focus on Solutions, 2013).

In addition to this foundational belief, the SFBT model is based on the following assumptions:

• Change is constant and certain;
• Emphasis should be on what is changeable and possible;
• Clients must want to change;
• Clients are the experts in therapy and must develop their own goals;
• Clients already have the resources and strengths to solve their problems;
• Therapy is short-term;
• The focus must be on the future—a client’s history is not a key part of this type of therapy (Counselling Directory, 2017).

Based on these assumptions, the model instructs therapists to do the following in their sessions with clients:

• Ask questions rather than “selling” answers;
• Notice and reinforce evidence of the client’s positive qualities, strengths, resources, and general competence to solve their own problems;
• Work with what people can do rather than focusing on what they can’t do;
• Pinpoint the behaviors a client is already engaging in that are helpful and effective and find new ways to facilitate problem-solving through these behaviors;
• Focus on the details of the solution instead of the problem;
• Develop action plans that work for the client (Focus on Solutions, 2013).

SFBT therapists aim to bring out the skills, strengths, and abilities that clients already possess rather than attempting to build new competencies from scratch. This assumption of a client’s competence is one of the reasons this therapy can be administered in a short timeframe—it is much quicker to harness the resources clients already have than to create and nurture new resources.

Beyond these basic activities, there are many techniques and exercises used in SFBT to promote problem-solving and enhance clients’ ability to work through their own problems.

Working with a therapist is generally recommended when you are facing overwhelming or particularly difficult problems, but not all problems require a licensed professional to solve.

For each technique listed below, it will be noted if it can be used as a standalone technique.

Asking good questions is vital in any form of therapy, but SFBT formalized this practice into a technique that specifies a certain set of questions intended to provoke thinking and discussion about goal-setting and problem-solving.

One such question is the “coping question.” This question is intended to help clients recognize their own resiliency and identify some of the ways in which they already cope with their problems effectively.

There are many ways to phrase this sort of question, but generally, a coping question is worded something like, “How do you manage, in the face of such difficulty, to fulfill your daily obligations?” (Antin, 2018).

Another type of question common in SFBT is the “miracle question.” The miracle question encourages clients to imagine a future in which their problems are no longer affecting their lives. Imagining this desired future will help clients see a path forward, both allowing them to believe in the possibility of this future and helping them to identify concrete steps they can take to make it happen.

This question is generally asked in the following manner: “Imagine that a miracle has occurred. This problem you are struggling with is suddenly absent from your life. What does your life look like without this problem?” (Antin, 2018).

If the miracle question is unlikely to work, or if the client is having trouble imagining this miracle future, the SFBT therapist can use “best hopes” questions instead. The client’s answers to these questions will help establish what the client is hoping to achieve and help him or her set realistic and achievable goals.

The “best hopes” questions can include the following:

• What are your best hopes for today’s session?
• What needs to happen in this session to enable you to leave thinking it was worthwhile?
• How will you know things are “good enough” for our sessions to end?
• What needs to happen in these sessions so that your relatives/friends/coworkers can say, “I’m really glad you went to see [the therapist]”? (Vinnicombe, n.d.).

To identify the exceptions to the problems plaguing clients, therapists will ask “exception questions.” These are questions that ask about clients’ experiences both with and without their problems. This helps to distinguish between circumstances in which the problems are most active and the circumstances in which the problems either hold no power or have diminished power over clients’ moods or thoughts.

Exception questions can include:

• Tell me about the times when you felt the happiest;
• What was it about that day that made it a better day?
• Can you think of times when the problem was not present in your life? (Counselling Directory, 2017).

Another question frequently used by SFBT practitioners is the “scaling question.”

It asks clients to rate their experiences (such as how their problems are currently affecting them, how confident they are in their treatment, and how they think the treatment is progressing) on a scale from 0 (lowest) to 10 (highest). This helps the therapist to gauge progress and learn more about clients’ motivation and confidence in finding a solution.

For example, an SFBT therapist may ask, “On a scale from 0 to 10, how would you rate your progress in finding and implementing a solution to your problem?” (Antin, 2018).

Do One Thing Different

This exercise can be completed individually, but the handout may need to be modified for adult or adolescent users.

This exercise is intended to help the client or individual to learn how to break his or her problem patterns and build strategies to simply make things go better.

The handout breaks the exercise into the following steps (Coffen, n.d.):

• Think about the things you do in a problem situation. Change any part you can. Choose to change one thing, such as the timing, your body patterns (what you do with your body), what you say, the location, or the order in which you do things;
• Think of a time that things did not go well for you. When does that happen? What part of that problem situation will you do differently now?
• Think of something done by somebody else does that makes the problem better. Try doing what they do the next time the problem comes up. Or, think of something that you have done in the past that made things go better. Try doing that the next time the problem comes up;
• Think of something that somebody else does that works to make things go better. What is the person’s name and what do they do that you will try?
• Think of something that you have done in the past that helped make things go better. What did you do that you will do next time?
• Feelings tell you that you need to do something. Your brain tells you what to do. Understand what your feelings are but do not let them determine your actions. Let your brain determine the actions;
• Feelings are great advisors but poor masters (advisors give information and help you know what you could do; masters don’t give you choices);
• Think of a feeling that used to get you into trouble. What feeling do you want to stop getting you into trouble?
• Think of what information that feeling is telling you. What does the feeling suggest you should do that would help things go better?
• Change what you focus on. What you pay attention to will become bigger in your life and you will notice it more and more. To solve a problem, try changing your focus or your perspective.
• Think of something that you are focusing on too much. What gets you into trouble when you focus on it?
• Think of something that you will focus on instead. What will you focus on that will not get you into trouble?
• Imagine a time in the future when you aren’t having the problem you are having right now. Work backward to figure out what you could do now to make that future come true;
• Think of what will be different for you in the future when things are going better;
• Think of one thing that you would be doing differently before things could go better in the future. What one thing will you do differently?
• Sometimes people with problems talk about how other people cause those problems and why it’s impossible to do better. Change your story. Talk about times when the problem was not happening and what you were doing at that time. Control what you can control. You can’t control other people, but you can change your actions, and that might change what other people do;
• Think of a time when you were not having the problem that is bothering you. Talk about that time.
• If you believe in a god or a higher power, focus on God to get things to go better. When you are focused on God or you are asking God to help you, things might go better for you.
• Do you believe in a god or a higher power? Talk about how you will seek help from your god to make things go better.
• Use action talk to get things to go better. Action talk sticks to the facts, addresses only the things you can see, and doesn’t address what you believe another person was thinking or feeling—we have no way of knowing that for sure. When you make a complaint, talk about the action that you do not like. When you make a request, talk about what action you want the person to do. When you praise someone, talk about what action you liked;
• Make a complaint about someone cheating at a game using action talk;
• Make a request for someone to play fairly using action talk;
• Thank someone for doing what you asked using action talk.

Following these eight steps and answering the questions thoughtfully will help people recognize their strengths and resources, identify ways in which they can overcome problems, plan and set goals to address problems, and practice useful skills.

While this handout can be extremely effective for SFBT, it can also be used in other therapies or circumstances.

To see this handout and download it for you or your clients, click here .

Presupposing Change

The “presupposing change” technique has great potential in SFBT, in part because when people are experiencing problems, they have a tendency to focus on the problems and ignore the positive changes in their life.

It can be difficult to recognize the good things happening in your life when you are struggling with a painful or particularly troublesome problem.

This technique is intended to help clients be attentive to the positive things in their lives, no matter how small or seemingly insignificant. Any positive change or tiny step of progress should be noted, so clients can both celebrate their wins and draw from past wins to facilitate future wins.

Presupposing change is a strikingly simple technique to use: Ask questions that assume positive changes. This can include questions like, “What’s different or better since I saw you last time?”

If clients are struggling to come up with evidence of positive change or are convinced that there has been no positive change, the therapist can ask questions that encourage clients to think about their abilities to effectively cope with problems, like, How come things aren’t worse for you? What stopped total disaster from occurring? How did you avoid falling apart? (Australian Institute of Professional Counsellors, 2009).

The most powerful word in the Solution Focused Brief Therapy vocabulary – The Solution Focused Universe

A typical treatment plan in SFBT will include several factors relevant to the treatment, including:

• The reason for referral, or the problem the client is experiencing that brought him or her to treatment;
• A diagnosis (if any);
• List of medications taken (if any);
• Current symptoms;
• Support for the client (family, friends, other mental health professionals, etc.);
• Modality or treatment type;
• Frequency of treatment;
• Goals and objectives;
• Measurement criteria for progress on goals;
• Client strengths ;
• Barriers to progress.

All of these are common and important components of a successful treatment plan. Some of these components (e.g., diagnosis and medications) may be unaddressed or acknowledged only as a formality in SFBT due to its usual focus on less severe mental health issues. Others are vital to treatment progress and potential success in SFBT, including goals, objectives, measurement criteria, and client strengths.

To this end, therapists are increasingly leveraging the benefits of technology to help develop, execute, and evaluate the outcomes of treatment plans efficiently.

Among these technologies are many digital platforms that therapists can use to carry out some steps in clients’ treatment plans outside of face-to-face sessions.

For example, by adopting a versatile blended care platform such as Quenza , an SFBT practitioner may carry out some of the initial steps in the assessment/diagnosis phase of a treatment plan, such as by inviting the client to complete a digital diagnostic questionnaire.

Likewise, the therapist may use the platform to send digital activities to the client’s smartphone, such as an end-of-day reflection inviting the client to recount their application of the ‘Do One Thing Different’ technique to overcome a problem.

These are just a few ideas for how you might use a customizable blended care tool such as Quenza to help carry out several of the steps in an SFBT treatment plan.

Some of the potential disadvantages for therapists include (George, 2010):

• The potential for clients to focus on problems that the therapist believes are secondary problems. For example, the client may focus on a current relationship problem rather than the underlying self-esteem problem that is causing the relationship woes. SFBT dictates that the client is the expert, and the therapist must take what the client says at face value;
• The client may decide that the treatment is successful or complete before the therapist is ready to make the same decision. This focus on taking what the client says at face value may mean the therapist must end treatment before they are convinced that the client is truly ready;
• The hard work of the therapist may be ignored. When conducted successfully, it may seem that clients solved their problems by themselves, and didn’t need the help of a therapist at all. An SFBT therapist may rarely get credit for the work they do but must take all the blame when sessions end unsuccessfully.

Some of the potential limitations for clients include (Antin, 2018):

• The focus on quick solutions may miss some important underlying issues;
• The quick, goal-oriented nature of SFBT may not allow for an emotional, empathetic connection between therapist and client.
• If the client wants to discuss factors outside of their immediate ability to effect change, SFBT may be frustrating in its assumption that clients are always able to fix or address their problems.

Generally, SFBT can be an excellent treatment for many of the common stressors people experience in their lives, but it may be inappropriate if clients want to concentrate more on their symptoms and how they got to where they are today. As noted earlier, it is also generally not appropriate for clients with major mental health disorders.

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First, both SFBT and positive psychology share a focus on the positive—on what people already have going for them and on what actions they can take. While problems are discussed and considered in SFBT, most of the time and energy is spent on discussing, thinking about, and researching what is already good, effective, and successful.

Second, both SFBT and positive psychology consider the individual to be his or her own best advocate, the source of information on his or her problems and potential solutions, and the architect of his or her own treatment and life success. The individual is considered competent, able, and “enough” in both SFBT and positive psychology.

This assumption of the inherent competence of individuals has run both subfields into murky waters and provoked criticism, particularly when systemic and societal factors are considered. While no respectable psychologist would disagree that an individual is generally in control of his or her own actions and, therefore, future, there is considerable debate about what level of influence other factors have on an individual’s life.

While many of these criticisms are valid and bring up important points for discussion, we won’t dive too deep into them in this piece. Suffice it to say that both SFBT and positive psychology have important places in the field of psychology and, like any subfield, may not apply to everyone and to all circumstances.

However, when they do apply, they are both capable of producing positive, lasting, and life-changing results.

Solution-focused therapy puts problem-solving at the forefront of the conversation and can be particularly useful for clients who aren’t suffering from major mental health issues and need help solving a particular problem (or problems). Rather than spending years in therapy, SFBT allows such clients to find solutions and get results quickly.

Have you ever tried Solution-Focused Brief Therapy, as a therapist or as a client? What did you think of the focus on solutions? Do you think SFBT misses anything important by taking the spotlight off the client’s problem(s)? Let us know in the comments section.

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

Antin, L. (2018). Solution-focused brief therapy (SFBT). Good Therapy. Retrieved from https://www.goodtherapy.org/learn-about-therapy/types/solution-focused-therapy

• Australian Institute of Professional Counsellors. (2009, March 30). Solution-focused techniques. Counseling Connection. Retrieved from http://www.counsellingconnection.com/index.php/2009/03/30/solution-focused-techniques/
• Berg, I. K. (n.d.). About solution-focused brief therapy. SFBTA . Retrieved from http://www.sfbta.org/about_sfbt.html
• Coffen, R. (n.d.). Do one thing different [Handout]. Retrieved from https://www.andrews.edu/~coffen/Do%20one%20thing%20different.pdf
• Focus on Solutions. (2013, October 28). The brief solution-focused model. Focus on solutions: Leaders in solution-focused training. Retrieved from http://www.focusonsolutions.co.uk/solutionfocused/
• George, E. (2010). Disadvantages of solution focus? BRIEF. Retrieved from https://www.brief.org.uk/resources/faq/disadvantages-of-solution-focus
• Iveson, C. (2002). Solution-focused brief therapy. Advances in Psychiatric Treatment, 8 (2), 149-156.
• Miller, W. R., & Rollnick, S. (2013). Motivational interviewing: Helping people change (3rd ed.). New York, NY: Guilford Press.
• Vinnicombe, G. (n.d.). Greg’s SFBT handout. Useful Conversations. Retrieved from http://www.usefulconversations.com/downloads

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What our readers think.

Thank you. I’m about to start an MMFT internship, and SFBT is the model I prefer. You put everything in perspective.

Great insights. I have a client who has become a bit disengaged with our work together. This gives me a really helpful new approach for our upcoming sessions. He’s very focused on the problem and wanting a “quick fix.” This might at least get us on that path. Thank you!

Hi Courtney, great paper! I will like to know more about the limitations to SFT and noticed that you provided an intext citation to Antin 2016. Would you be able to provide the full reference? Thank you!

Thank you for bringing this to our attention. The reference has now been updated in the reference list — this should be Antin (2018):

– Nicole | Community Manager

The only thing tat was revealed to me while reading this article is the client being able to recognize the downfall of what got them into their problem in the first place. I felt that maybe a person should understand the problem to the extent that they may understand how to recognize what led to the problem in the first place. Understanding the process of how something broke down would give one knowledge and wisdom that may be able to be applied in future instances when something may go wrong again. Even if the thing is new (machine or person) having the wisdom and understanding of the cause that led to the effect may help prevent and or overcome an arising problem in the future. Not being able to recognize the process that brought down the machine and or human may be like adhering to ignorance, although they say ignorance is bliss in case of an emergency it would be better to be informed rather then blindly ignorant, as the knowledge of how the problem surfaced in the first place may alleviate unwarranted suffering sooner rather than later. But then again looking at it this way I may work myself out of a job if my clients never came back to see me. However is it about me or them or the greater societal structural good that we can induce through our education, skills, training, experience, and good will good faith effort to instill social justice coupled with lasting change for the betterment of human society and the world as a whole.

Very very helpful, thank you for writing. Just one point “While no respectable psychologist would disagree that an individual is generally in control of his or her own actions and, therefore, future, there is considerable debate about what level of influence other factors have on an individual’s life.” I think any psychologist that has worked in neurological dysfunction would probably acknowledge consciousness and ‘voluntary control’ are not that straight-forward. Generally though, I suppose there’s that whole debate of if we are ever in control of our actions or even our thoughts. It may well boil down to what we mean by ‘we’, as in what are we? A bundle of fibres acting on memories and impulses? A unique body of energy guided by intangible forces? Maybe I am not a respectable psychologist 🙂

This article provided me with insight on how to proceed with a role-play session in my CBT graduate course. Thank you!

Hi Derrick, That’s fantastic that you were able to find some guidance in this post. Best of luck with your grad students! – Nicole | Community Manager

Thank You…Great input and clarity . I now have light…

I was looking everywhere for a simple explanation for my essay and this is it!! thank you so much for this is was very useful and I learned a lot.

Very well done. Thank you for the multitude of insights.

Thank you for such a good passage discussed. I really have a great time understanding it.

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Blog  » How to Guides »  Problem Solving Therapy: The Definitive Guide

Problem Solving Therapy The Definitive Guide

Living a healthy and balanced life is the talk of the hour. Everywhere I go these days, I am somehow always roped into a conversation about how someone is using proven tools and methods to maintain a balanced life and deal with any challenges that present in one’s life. This idea of a balanced life is beginning to seep into the minds of young people- teenagers and likewise, which is hardly surprising.

Coaching and therapy are gaining more acceptance and tools like CBT, productivity tools, GROW models, TTM, etc. are becoming household names. 

One such tool and method which has proven helpful for me and many others like me is Problem Solving Therapy. The name might seem like quite a giveaway to what the therapy entails but it is much deeper and more sophisticated than one can imagine. 

So, in this article, I am going to introduce you to the world of PST and how you can equip your arsenal with this tool to help your coaching clients like never before. 

We will look at things such as:

• What exactly is PST and how it works
• The history of PST 
• Benefits of PST 
• How coaches can use PST in their practice
• Limitations of PST

And much more! So let’s get started!

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Chapter 1 Problem Solving Therapy 101

Chapter 2 How does Problem Solving Therapy work?

Chapter 3 How to get started with Problem Solving Therapy?

Chapter 4 Planning Problem Solving Therapy sessions

Chapter 5 Limitations of Problem Solving Therapy

Problem Solving Therapy 101

In this chapter, we are going to understand the basics of PST, its uses, and then its benefits. I believe you will find all the necessary information to get a comprehensive understanding of PST through this chapter.

So, let’s dive right in!

Problem Solving Therapy

Problem-solving Therapy is a type of psychological treatment that teaches you how to effectively manage the negative impacts of stressful life situations. 

Such stressors can be rather severe, such as getting divorced, losing a loved one, losing a job, or being diagnosed with a chronic condition like cancer or heart disease. 

Multiple “small” occurrences, such as recurring family problems, financial challenges, constantly dealing with traffic jams, or uncomfortable relationships with coworkers or a supervisor, can all contribute to negative stress.

Problem-solving therapy may be helpful when stressful situations cause psychological problems or exacerbate existing physical issues, such as coping with cancer or difficulties adhering to a drug regimen, either alone or in combination with other techniques. 

People with more complex issues, such as “wanting to establish one’s personal purpose of life,” may also benefit from problem-solving therapy. 

You and your client can work together to see how problem-solving therapy can benefit them.

A wide range of issues has been documented to benefit from problem-solving therapy, including:

• Major depressive disorder 

• Generalized anxiety disorder 

• Emotional distress 

• Suicidal ideation 

• Relationship difficulties 

• Certain personality disorders

• Poor quality of life and emotional distress related to medical illness, such as cancer or diabetes 

Problem Solving Therapy can also help having a map to resolve challenges such as: 

• Making effective decisions

• Generating creative means of dealing with problems 

• Accurately identifying barriers to reaching one’s goals

In short, PST is regarded as an effective therapeutic technique because it assists people in dealing more effectively with a wide range of issues and unpleasant circumstances that arise in daily life . 

According to a large body of scientific research, damaging, stressful situations substantially contribute to physical and mental health disorders.

 Problem-solving therapy is designed to help people manage stressful life situations more successfully, reducing psychological and emotional distress and improving the quality of life of those suffering from a severe illness.

History of PST

Problem-solving Therapy was founded on a cognitive-behavioral paradigm, which can be traced back to a seminal publication issued by the American Psychological Association in 1971. Thomas D’Zurilla and Marvin Goldfried, psychologists, proposed a training programme that entailed teaching people cognitive and behavioral strategies to help them solve problems and improve their overall health.

Following that, D’Zurilla coached Art Nezu, a clinical psychology graduate student, who looked into the clinical applications of the problem-solving paradigm. D’Zurilla and Nezu worked on the development of the relational/problem-solving model of stress , which provided a framework for applying PST to a wide range of problems and populations, based on their research.

Since then, Nezu and many other clinical researchers have expanded on the earlier approach to include a broader range of issues and individuals.

The problem-solving model has undergone several changes over the years. Nonetheless, PST has evolved into a new approach known as Emotion Centered Problem Solving Therapy (ECPST) while maintaining the core principles. This revised edition includes emotions as a vital component of healing and problem-solving. 

PST will most likely continue to undertake investigations and research in areas that require more empirical validation in order to widen therapeutic treatment applications in the future.

Benefits of PST

By now, you must’ve gathered that PST is one of the best methods studied and developed to get actionable results. Now, let’s look at some of the benefits of PST. 

• Knowing which stressors cause you to experience bad feelings (e.g., sadness, anger)
• Gaining confidence in your ability to deal with challenges
• Having a methodical approach to dealing with life’s issues
• Having a toolbox of solutions to the issues you confront
• Increased self-assurance in finding innovative solutions
• Knowing how to recognise which roadblocks will obstruct your progress
• Knowing how to deal with emotions when they come leads to less avoidance and more action.
• The ability to accept life’s unsolvable challenges
• The ability to make good decisions.
• The cultivation of patience (realizing that not all problems have a “quick fix”)

These benefits are exponentially better than many other therapies or coaching methods . The best part about PST is that it can be used solo or in conjunction with other coaching methods, making it one of the most versatile techniques. 

Now that we have understood the basics of PST let me walk you through the essential steps of PST in chapter 2 .

How does Problem Solving Therapy work?

Many people think that PST is difficult to use or understand by clients, but that’s hardly the truth. PST, just like any other coaching method, follows detailed steps that one can take to reach the desired results. 

In this chapter, I will enlighten you about those very steps and how you can use it in your coaching sessions . So let’s have a look!

What are the steps in PST?

PST has four main steps which follow a logical order. Many of us, even without thinking, actively employ these steps when we are faced with a problem. 

However, a lot of the times, when we find ourselves in difficult situations, our mind doesn’t always follow these steps to come to a conclusion. This usually happens with our clients when they are going through particularly tough situations in their life. 

So, when we as coaches employ these four steps which I am about to tell you, we can lead our clients toward long-lasting, effective solutions for their problems. 

Four Steps of PST

PST follows four logical steps or progressions. A person will define the problem, brainstorm the solutions, select the most logical solution, and then apply the solution according to PST. I am going to now expand upon each of these steps. 

Step 1: Defining the Problem

The first phase, describing the problem, entails the objective, explicit, and clear explanation of problems. 

The information provided in the problem definition must be such that it can be used to maximize results  in the subsequent stages of problem solving while excluding irrelevant information.

 In short, the problem needs to be direct, not vague, and solvable. 

Step 2: Brainstorming Multiple Possible Solutions 

The following brainstorming guidelines apply to the production of alternative solutions: criticism is prohibited, “free-wheeling” is encouraged, quantity is desired, and combination and improvement are sought. 

Expressions of uncertainty, intolerance or excitement must not stifle the development of alternate answers.

Step 3: Selecting and Deciding on the Best Possible Solution 

The third behavioral phase, decision making, is genuinely rating the anticipated effects of each created option to identify the optimal strategy for the given situation.

 The ultimate decision should not be based solely on the client’s wish to avoid emotional incomfort or unknown situations.

It is your job as a coach to gently guide your clients in the best possible solution to solve their problem without discouraging them from choosing a difficult path. 

Afterall, the client needs to be satisfied with the solution; otherwise there might be friction while implementing the solution. 

Step 4: Applying the finalized solution 

Implementing the solution is a bit of a longer process than the rest of the steps. It entails determining how and following how accurate the predicted outcome was with respect to the actual outcome.

The majority of this step also entails watching and recording the outcomes of actions. If the result isn’t sufficient, the client starts over and looks for a better answer. 

The problem-solving procedure is completed if the outcome is satisfactory. The solution must be evaluated against criteria that define the best outcome, not criteria that indicate a reduction in short-lived negative emotions.

These steps can also be looked at as a cycle and sometimes, can also have an overlap. It is important to understand that these steps are a rough guideline to understanding how your client will progress through the PST sessions.

 I have curated worksheets and activities in Chapter 4 to help you plan your sessions better using PST. 

Even though there are four basic steps of PST, more than one strategy utilizes these steps to gain results. Let us look at them now!

What are the 4 styles of problem-solving strategies based on personality types?

Strategies are not to be confused with steps. Strategies are based on personality styles and how to understand your client’s personality to alter your PST approach for them.  

Each strategy will have the four steps of PST embedded in them. But the approach will be based on the clients’ personality. It is important to understand the client’s psyche before starting the PST process with them. 

Usually, most of your clients will fall into one of the four personality types I will list below. 

Let’s take a closer look. 

• Social Sensitive Thinking

A socially sensitive problem-solving approach is one in which the person seeks the best solution for all parties involved (focusing primarily on their emotions and values, and are most comfortable when they add emotion to the problem situation.) Rather than focusing on the realities of this new issue, one relies on what has worked for them in the past. 

One strives to put themselves in the shoes of the other person in order to identify with them. They handle difficulties using a value system that respects the other persons involved in the circumstance. 

Here are some indicators that you can use to confirm your client uses the Social Sensitive Thinking Style :

• They are considerate to others in the situation.
• They are guided by your own personal issues.
• They are compassionate.
• They assess the impact of the problem on other people.
• They want everyone to be satisfied in the situation.
• Others call them caring and/or compassionate.
• They always try to treat others fairly.
• They believe that positive interactions are important in solving problems.
• Logical Thinking

A logical thinking strategy entails investigating the problem as well as the effects of one’s surroundings. Logical thinkers identify the problem that has happened, consider possible solutions, and design a plan for solving the problem based on the information they have gathered. They carefully consider the costs and benefits of different solutions to the situation. Additional information on alternatives and their potential consequences is gathered and considered. A logical issue-solving strategy is used to arrive at the final solution to the problem.

Here are some indicators that you can use to confirm your client uses Logical Thinking Stye: 

• They are analytical.
• They look for possible solutions to problems.
• They rely on your good judgment.
• They are reasonable.
• They have good common sense.
• They want everyone to be treated equally.
• They develop solutions and then choose the best options.
• They remove themself emotionally from the situation.
• Intuitive Thinking

A problem-solving method based on intuitive thinking is one in which one solves problems based on gut reactions. These people frequently rely on internal impulses. They find and select a solution they believe is the greatest option for all parties concerned. Before deciding on a solution, they do not spend a lot of time gathering data and information. 

When real data is unavailable, this style can be useful. It’s critical not to rely on intuition to obtain the knowledge needed to solve the challenge. These people also frequently solve difficulties based on intuition or a sixth sense about the circumstance.

Here are some indicators that you can use to confirm your client uses Intuitive Thinking:

• They consider the future.
• They communicate creatively.
• They develop imaginative solutions to problems.
• They reach solutions quickly, based on your hunches.
• They look for similarities in other problems you have needed to solve.
• They need the problem to make sense to you.
• They are able to see new possibilities.
• They see the big picture.
• Practical Thinking

A practical problem-solving style is when a person takes in clear and accurate information. They like to know what’s going on in the situation. They are aware of what is going on around them, particularly the realities and facts.

 They may miss repeating patterns in favor of focusing on the specific challenges at hand. They rely on and believe in their previous experience with similar issues.

Here are some indicators that you can use to confirm your client uses Practical Thinking or not:

• They stick with it until you find a solution to a problem.
• They focus on what is really happening.
• They trust your experience from previous problem situations.
• They trust facts rather than other people.
• They are perceptive.
• They are able to remember specific facts about the problem.
• They understand ideas through practical applications.
• They carefully work toward conclusions.

Now that we have understood the four main personality types, I’d like to mention that even if your client falls in one specific “strategy” type, you can use the strengths from each type to build an effective road map for your PST sessions. 

Since all of us have all four types in some combination, clients can benefit from using the positives from each of the personality styles during the ideation and implementation stages of the PST model. I talk more about how to utilize PST with the best knowledge of all of the four personality types in this section of the blog.

How to get started with Problem Solving Therapy?

We have looked into the crux of PST, but it is also important to address some of the most common concerns and questions related to PST that a coach or a client may face. 

In this section of the blog, I am going to answer just those questions and hope to give you a clearer picture before helping you plan PST sessions.

Do I need certifications for PST?

One of the most common questions that coaches have is: “Do I need special training for PST?”

The answer is, it depends! Although no specific qualification is required to deliver PST, various organizations can give specialized training. Psychologists, psychiatrists, physicians, mental health counselors, social workers, nurses, and coaches are among the professionals who can provide problem-solving treatment.

Throughout their careers and continued education, the majority of these professionals have developed valuable problem-solving skills. Thus, fine-tuning their skills and acquaintance with current and relevant PST material may be all that is required. A reasonable degree of knowledge and planning will convey competence and assist clients in comprehending the factors that led to their current condition.

However, if you are concerned and want to take an additional step to ensure your competence in PST, I recommend a stellar course by the AIMS center in the University of Washington, USA. 

It is a one of its kind course and will equip you with all the necessary knowledge needed to run PST sessions.

How much can I make from PST sessions?

Another common question I get asked is “how much can I, as a coach, make from PST sessions alone?”

The answer is, the more experience you have the more you may charge for your sessions.

The cost of problem-solving therapy can generally range from $25 to $150 per session.

This is a very basic figure and can change from country to country.

It may also vary depending on the number of sessions needed, the degree of symptoms, the style of practice, the provider’s skill level, and the geographic area. 

If your client comes from a particularly unstable financial background, you may recommend them to check if their insurance covers the cost of coaching/therapy. The out-of-pocket expenditures per session may be significantly lower if the insurance plan covers behavioral health. Medicare in the US also supports the use of PST by professionally educated practitioners.

In short, you may charge your clients as you see fit as long as you are able to justify your charges with the results you give your clients. Plus, your experience should also justify your charges. So, come to a price which you may see fit based on your knowledge and the results you can guarantee. 

Also, one additional tip I want to give you is to register yourself as a PST specialist in the online directory of as many insurance providers, hospitals, and coaching websites. Many people look for PST specialists online these days and it is the best way to reach out to potential clients.

Which clients are best suited to have PST sessions?

PST is not meant to be suitable for everyone. It is best suited for people going through challenging mental problems. I want to highlight some particular sets of people who have shown to benefit the most from PST. 

PST’s adaptability allows it to be used in a variety of scenarios and formats. Here are a few instances of how the problem-solving therapeutic approach might be useful. 4

Because of their state of mind and symptoms, people suffering from depression frequently avoid or even try to ignore their difficulties. 

PST combines tactics that help people to have a positive attitude about issues and to urge them to use their own coping resources and problem-solving skills. 

Individuals can learn to identify and comprehend their emotions in relation to their problems through psychoeducation. Someone can practise adaptive answers to challenging situations by using rehearsal exercises. Symptoms are minimized and mood is enhanced once the sad individual tries to tackle difficulties.

War Veterans

The Veterans Health Administration is currently using Veterans PST as a preventive method in a number of hospital locations across the United States. 

This programme teaches veterans how to use various problem-solving skills for challenging situations in order to help them adjust to civilian life in a healthy manner. The ultimate goal is for these individuals to have a lower risk of serious mental health difficulties and, as a result, require less medical and/or psychiatric care.

Patients Receiving Psychiatric Treatment

PST is thought to be quite beneficial and is strongly recommended for people with mental illnesses. These people frequently face issues of daily living and tensions that they cannot seem to overcome. 

These unaddressed issues serve as both the catalyst and the sustainer of their mental health issues. As a result, for the treatment of patients with psychological disorders, a problem-solving approach can be critical.

In Compliance with Other Treatments

Clients receiving another mental or physical health treatment can also benefit from PST. PST methods can be utilized in these situations to encourage people to stick to their treatment plans by discussing the benefits of doing so. 

PST treatments can also be used to help patients overcome emotional discomfort and other hurdles that can prevent them from adhering to their treatment plan.

FAQs that Clients Ask coaches about PST

This is a very special and important section of this blog. In this section, I am going to provide you with some FAQs that many clients ask coaches before joining PST sessions. The motive behind it is to help you be prepared beforehand with the answers to these questions.

 Let’s take a look!

When you are at ease and have a solid working relationship with your client, PST is most effective. Before beginning PST, consider the following questions which clients ask:

• Is problem-solving therapy appropriate for the issues I’m having?
• Could you tell me about your professional background, particularly your experience offering problem-solving therapy?
• Have you worked with any other clients that had concerns similar to mine?
• If they care about cultural considerations, they may ask: Have you worked with people from comparable cultural backgrounds to me?
• What is your PST session and treatment schedule like?
• What is the duration of PST sessions?
• How many sessions do I require?
• What should my expectations be when working with you as a problem-solving therapist?
• What are my responsibilities as a patient during treatment?
• Is PST covered by my insurance, and if not, what are your fees?
• How do you handle cancellations?

Like I mentioned earlier, being prepared for the answers for these questions will help you put your client at ease about considering PST. It will also help you to convince your client why doing PST with you is the best way for the coaching sessions . And, the expectation from both you and your client will be transparent from the start. 

Now that we have discussed all we need regarding the ins and outs of PST, let me walk you through the various ways you can plan PST sessions in the next section of the blog.

Planning Problem Solving Therapy Sessions

PST practitioners can use a variety of strategies to help clients learn to cope with everyday or one-time trauma. 

In this section of the blog, I’ve selected some of the best worksheets that I personally utilize in my sessions.

Worksheets for PST

I have given various worksheets related to PST in this next section. They are largely categorized into activities for an individual and activities for a group. However, you can get creative and use these interchangeably as well if you want since these activities are universal and useful for every kind of session.

Individual Activities

I’ve listed out four ways through which you can tackle your client’s problem in an innovative manner by simplifying the approach to integrate Problem Solving Therapy in your practice.

Problem-Solving Self-Monitoring Worksheet

The therapist gets important information about the client’s general and specific problem-solving approaches and reactions by answering the questions on the Problem-Solving Self-Monitoring Form (Dobson, 2011).

Request that the customer accomplishes the following tasks before starting the PST sessions:

• Describe the issue you’re dealing with.
• What are your objectives?
• So far, what have you tried to remedy the problem?
• What was the result?

You can move onto the problem solving aspect next which is specific in nature. For the client, imagining an actual or possible problem and working through how to fix it can be a useful exercise.

Here’s what I recommend – brainstorm an issue and a goal on the Problem-Solving Worksheet , then evaluate the roadblocks. Then weigh the benefits and drawbacks of several possibilities for reaching the objective to determine the best course of action.

Stress-Related Reactions

Recognizing one’s own stress experiences can be beneficial to the client. Do they lash out, withdraw, or surrender as a reaction to stress? (Dobson, 2011)

The client can be given the Reactions to Stress worksheet as homework to record stressful experiences and their reactions. They can spot recurrent patterns by recording how they felt, behaved, and thought.

What Are Your Own Personal Triggers?

Helping clients identify the sources of their anxious reactions might help them regulate their emotions.

Clients can stop the experience or slow down their emotional reaction by identifying factors that may lead to a negative reaction (Dobson, 2011).

The worksheet assists the client in determining their triggers (e.g., conflict, relationships, physical environment, etc.).

Obtaining Information to Gather Facts

Recognizing facts against assumptions and getting the required information can help clients effectively manage difficulties and pick the best course of action (Dobson, 2011).

Answer the following questions clearly and unambiguously using the Getting the Facts worksheet:

• Who are the players?
• What happened, if anything, and how did it annoy you?
• Where did it take place?
• When did it occur?
• What went wrong?
• What was your reaction?

These worksheets should help you understand your client better and help them understand themselves better too. This, in turn, will ensure that you and the client are on the same page about the session, its desired outcomes, and the time it will take to achieve those outcomes. 

But what if you have more than one client in one session? Don’t worry, you can either ask each individual client to fill out these worksheets for themselves, or use the following group activities to get amazing results with PST.

Group-based Activities for PST

If you are a coach who welcomes group sessions and are looking for ways to use PST in your sessions, I have highlighted two activities to use for group sessions. They are quite straightforward but have a tremendous effect when put into practice. Let’s take a look!

Developing Alternative Solutions and Making Better Decisions

A group setting can be an excellent environment for discussing a problem and identifying potential solutions from diverse perspectives.

Ask the client to explain the situation or problem to the group, as well as the hurdles in the road, using the worksheet Generating Alternative Solutions and Better Decision-Making.

If the individual wants more feedback, they can share their decision-making process with the group once the methods have been documented and analyzed.

Visualization

Visualization can be used individually or in a group context to assist clients in a variety of ways, including (Dobson, 2011):

• Clarifying the issue by considering it from many angles.
• To develop and get more practice, mentally rehearse a solution.
• Visualize a “safe spot” for stress management , relaxation, and slowing down.

Guided imagery is very useful for encouraging the group to take a “mental vacation” and relax.

Begin with slow, deep breathing that fills the entire diaphragm with the group. Then ask them to imagine a relaxing setting (actual or imagined), such as a gentle flowing river, a summer meadow, or a beach.

The more senses you use, the more perience becomes. Inquire about what the group can hear, see, touch, smell, and even taste.

Encourage them to take in as much of the situation as they can, immersing themselves and enjoying their safe haven.

Clients may be able to fall asleep faster, relieve stress, and be more prepared to address difficulties if they feel relaxed.

We have looked at activities for both groups and individuals but I wanted to go a step further and talk about how we benefit from using a mixed approach combining the four different personality types . 

The next section will walk you through that process in detail.

Using a Combination of Personality Strategies for PST

I had mentioned earlier that we all fall into four main personality types when it comes to PST. In this section, I am going to give one way to use the best of all of these four types to form an effective PST session/s. 

There is no straightforward step-by-step approach that will ensure one has a solution to every challenge one faces in life. The search for and implementation of the best available solution for a specific problem is the problem-solving process.

Clients will develop their own method for solving problems as a problem solver for this exercise. Using the most effective components of the four different styles is one of the greatest ways to do this. The steps to integrating the four styles into the problem-solving process are outlined below. 

To get started, ask the client to write down a problem they’re currently dealing with before they begin. Use this problem to guide your through the following steps :

Step 1: Define the issue by applying practical thinking qualities to see the situation as it is. Client can do so by responding to some of the questions below:

• Who or what created the issue?
• Who did it happen with?
• What role did you play in the incident?
• What was the outcome?

Step 2 – Consider the possibilities by brainstorming all possible solutions to the problem utilizing intuitive thinking traits. The client can do so by responding to some of the questions below:

• What other perspectives did you have about the issue?
• What did the information you acquired teach you?
• What ties did they have to the greater picture?
• What role did the other characters play in this scenario?
• What do you believe caused the issue?
• What were some potential approaches to the problem?

Step 3 – Using logical thinking traits, weigh the consequences of several courses of action to address the problem. The client can do so by responding to some of the questions below:

• What were the advantages of each choice?
• What were the disadvantages of each choice?
• What do you believe the outcomes of each option would have been?
• What was the outcome for each participant?

Step 4 – Using social sensitive thinking qualities, weigh the options to each course of action. The client can do so by responding to some of the questions below:

• How did each option correspond to your values?
• What impact did the situation have on the other people involved?
• What was the impact of each option on everyone involved?
• In what ways did each option improve pleasant interactions?

Step 5 – Determine which components of Steps 1–4 will be most useful in resolving this issue.

Once the client goes through steps 1-4 in detail, they will understand which type of thinking qualities will best help them with the problem at hand. It can also be a combination of various qualities. 

After assessing that, the client will be expected to finalize a solution/decision regarding the best way to resolve their issue using PST. 

Step 6: Put the decision into action.

After finalizing the decision, the client will have to put the said decision into action. You, as a coach, will have to be like a guide/mentor for your client to make sure they follow through with their decision with the PST format. 

Step 7: Determine whether the issue was successfully resolved.

This is more of a subjective step than an objective one. When your client has applied the solution to get a satisfactory result, this step is achieved. But what constitutes “satisfactory” will vary from person to person. So, it will be fully up to you and your client to decide when the goal has been achieved. 

Now that we have looked into detail some of the best exercises to use PST, let me take you through some of the criticisms of the model in Chapter 5 so that you can gain a fuller perspective.

Limitations of Problem Solving Therapy

In this chapter, I will walk you through some of the most common limitations of the PST model. Just like any other therapy model, even PST has its limitations which one should consider before using this kind of an approach in sessions.

With that being said, PST is still a very good model to achieve stellar results regardless of its limitations, in my opinion. 

Subjective Therapy

Since PST is a subjective treatment, it will show different results for different individuals. Because of this, there is no guaranteed success whether it will work out and show effective results in a stipulated amount of time.  

 Problem-Solving Therapy likewise aims to address individual issues rather than general behaviors or mental patterns.

Might Not Work For Everyone

Because of its subjective natue, it is highly likely that this treatment might not work for everyone. So not every individual is a good fit for undertaking Problem-Solving Therapy. 

It may not be effective in dealing with difficulties that lack clear solutions, such as the search for meaning and purpose in life.

It’s also vital to keep in mind that problem-solving therapy isn’t a main treatment option for mental illnesses. 

If you’re suffering from the symptoms of a major mental disease like bipolar disorder or schizophrenia, you may require additional therapy using evidence-based methods or even medicines.

Offers Solutions for Mainly Mental Problems Only

Problem-solving therapy is most suited for those who have a mental or physical problem that is being treated independently, but who also have life concerns that aren’t being addressed.

For example, if you can’t clean your house or pay your bills due to depression, or if a cancer diagnosis is affecting your quality of life, it may be beneficial. 

However, it can’t be beneficial if one has a broken limb or it, by itself, cannot treat complicated physical conditions such as cancer or jaundice.  Think of PST as teaching someone to have a positive, healthy approach toward life, regardless of the difficulties one may face in life. But be cautious that PST is not a way to make someone believe in “fake positivity” or that nothing bad can happen to them.

Also, PST strives to educate people to achieve balance in life and not just a one-sided approach to things.

Limited Empirical Research

One of the last limitations of PST is that although there is a lot of research on the topic, it is not as empirical as some of the other models present in therapy and coaching . It is complicated to have empirical findings of PST since it is an intangible and highly subjective concept. 

So, the results can vary from person to person. It can also have the risk of not being suitable for everyone. As a coach, you will need to be cognizant about when PST might not be working for a client and be open to trying other methods in such instances.

I would like to thank and congratulate you for sticking with me throughout this article. I hope it was helpful and that you learnt something new. Problem Solving Therapy is an approach that even we as coaches can implement in our daily lives, outside of our coaching. It is beneficial even for us to develop a problem-solving attitude, and PST can be of tremendous help with it. 

I would love to hear stories from you about your involvement with PST- on a personal basis and even with clients. I am sure many of you will have stellar results by using PST in your sessions. So do comment and share your stories below!

I look forward to meeting you again soon with another interesting concept that you can use in your sessions!

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ABOUT SAI BLACKBYRN

I’m Sai Blackbyrn, better known as “The Coach’s Mentor.” I help Coaches like you establish their business online. My system is simple: close more clients at higher fees. You can take advantage of technology, and use it as a catalyst to grow your coaching business in a matter of weeks; not months, not years. It’s easier than you think.

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What Is Cognitive Behavioral Therapy (CBT)?

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."

Rachel Goldman, PhD FTOS, is a licensed psychologist, clinical assistant professor, speaker, wellness expert specializing in eating behaviors, stress management, and health behavior change.

Verywell / Daniel Fishel

• Effectiveness
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• Getting Started

Cognitive behavioral therapy (CBT) is a type of psychotherapeutic treatment that helps people learn how to identify and change the destructive or disturbing thought patterns that have a negative influence on their behavior and emotions.

Cognitive behavioral therapy combines cognitive therapy with behavior therapy by identifying maladaptive patterns of thinking, emotional responses, or behaviors and replacing them with more desirable patterns.

Cognitive behavioral therapy focuses on changing the automatic negative thoughts that can contribute to and worsen our emotional difficulties, depression , and anxiety . These spontaneous negative thoughts also have a detrimental influence on our mood.

Through CBT, faulty thoughts are identified, challenged, and replaced with more objective, realistic thoughts.

Everything You Need to Know About CBT

This video has been medically reviewed by Steven Gans, MD .

Types of Cognitive Behavioral Therapy

CBT encompasses a range of techniques and approaches that address our thoughts, emotions, and behaviors. These can range from structured psychotherapies to self-help practices. Some of the specific types of therapeutic approaches that involve cognitive behavioral therapy include:

• Cognitive therapy centers on identifying and changing inaccurate or distorted thought patterns, emotional responses, and behaviors.
• Dialectical behavior therapy (DBT)  addresses destructive or disturbing thoughts and behaviors while incorporating treatment strategies such as emotional regulation and mindfulness.
• Multimodal therapy suggests that psychological issues must be treated by addressing seven different but interconnected modalities: behavior, affect, sensation, imagery, cognition, interpersonal factors, and drug/biological considerations.
• Rational emotive behavior therapy (REBT) involves identifying irrational beliefs, actively challenging these beliefs, and finally learning to recognize and change these thought patterns.

While each type of cognitive behavioral therapy takes a different approach, all work to address the underlying thought patterns that contribute to psychological distress.

Cognitive Behavioral Therapy Techniques

CBT is about more than identifying thought patterns. It uses a wide range of strategies to help people overcome these patterns. Here are just a few examples of techniques used in cognitive behavioral therapy. 

Identifying Negative Thoughts

It is important to learn what thoughts, feelings, and situations are contributing to maladaptive behaviors. This process can be difficult, however, especially for people who struggle with introspection . But taking the time to identify these thoughts can also lead to self-discovery and provide insights that are essential to the treatment process.

Practicing New Skills

In cognitive behavioral therapy, people are often taught new skills that can be used in real-world situations. For example, someone with a substance use disorder might practice new coping skills and rehearse ways to avoid or deal with social situations that could potentially trigger a relapse.

Goal-Setting

Goal setting can be an important step in recovery from mental illness, helping you to make changes to improve your health and life. During cognitive behavioral therapy, a therapist can help you build and strengthen your goal-setting skills .

This might involve teaching you how to identify your goal or how to distinguish between short- and long-term goals. It may also include helping you set SMART goals (specific, measurable, attainable, relevant, and time-based), with a focus on the process as much as the end outcome.

Problem-Solving

Learning problem-solving skills during cognitive behavioral therapy can help you learn how to identify and solve problems that may arise from life stressors, both big and small. It can also help reduce the negative impact of psychological and physical illness.

Problem-solving in CBT often involves five steps:

• Identify the problem
• Generate a list of potential solutions
• Evaluate the strengths and weaknesses of each potential solution
• Choose a solution to implement
• Implement the solution

Self-Monitoring

Also known as diary work, self-monitoring is an important cognitive behavioral therapy technique. It involves tracking behaviors, symptoms, or experiences over time and sharing them with your therapist.

Self-monitoring can provide your therapist with the information they need to provide the best treatment. For example, for people with eating disorders, self-monitoring may involve keeping track of eating habits, as well as any thoughts or feelings that went along with consuming a meal or snack.

Additional cognitive behavioral therapy techniques may include journaling , role-playing , engaging in relaxation strategies , and using mental distractions .

What Cognitive Behavioral Therapy Can Help With

Cognitive behavioral therapy can be used as a short-term treatment to help individuals learn to focus on present thoughts and beliefs.

CBT is used to treat a wide range of conditions, including:

• Anger issues
• Bipolar disorder
• Eating disorders
• Panic attacks
• Personality disorders

In addition to mental health conditions, cognitive behavioral therapy has also been found to help people cope with:

• Chronic pain or serious illnesses
• Divorce or break-ups
• Grief or loss
• Low self-esteem
• Relationship problems
• Stress management

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Benefits of Cognitive Behavioral Therapy

The underlying concept behind CBT is that thoughts and feelings play a fundamental role in behavior. For example, a person who spends a lot of time thinking about plane crashes, runway accidents, and other air disasters may avoid air travel as a result.

The goal of cognitive behavioral therapy is to teach people that while they cannot control every aspect of the world around them, they can take control of how they interpret and deal with things in their environment.

CBT is known for providing the following key benefits:

• It helps you develop healthier thought patterns by becoming aware of the negative and often unrealistic thoughts that dampen your feelings and moods.
• It is an effective short-term treatment option as improvements can often be seen in five to 20 sessions.
• It is effective for a wide variety of maladaptive behaviors.
• It is often more affordable than some other types of therapy .
• It is effective whether therapy occurs online or face-to-face.
• It can be used for those who don't require psychotropic medication .

One of the greatest benefits of cognitive behavioral therapy is that it helps clients develop coping skills that can be useful both now and in the future.

Effectiveness of Cognitive Behavioral Therapy

CBT emerged during the 1960s and originated in the work of psychiatrist Aaron Beck , who noted that certain types of thinking contributed to emotional problems. Beck labeled these "automatic negative thoughts" and developed the process of cognitive therapy. 

Where earlier behavior therapies had focused almost exclusively on associations, reinforcements , and punishments to modify behavior, the cognitive approach addresses how thoughts and feelings affect behaviors.

Today, cognitive behavioral therapy is one of the most well-studied forms of treatment. It has been shown to be effective in the treatment of a range of mental conditions, including anxiety, depression, eating disorders, insomnia, obsessive-compulsive disorder , panic disorder, post-traumatic stress disorder , and substance use disorder.

• Research indicates that cognitive behavioral therapy is the leading evidence-based treatment for eating disorders .
• CBT has been proven helpful in those with insomnia, as well as those who have a medical condition that interferes with sleep, including those with pain or mood disorders such as depression.
• Cognitive behavioral therapy has been scientifically proven to be effective in treating symptoms of depression and anxiety in children and adolescents.
• A 2018 meta-analysis of 41 studies found that CBT helped improve symptoms in people with anxiety and anxiety-related disorders, including obsessive-compulsive disorder and post-traumatic stress disorder.
• Cognitive behavioral therapy has a high level of empirical support for the treatment of substance use disorders, helping people with these disorders improve self-control , avoid triggers, and develop coping mechanisms for daily stressors.

CBT is one of the most researched types of therapy, in part, because treatment is focused on very specific goals and results can be measured relatively easily.

Verywell Mind's Cost of Therapy Survey , which sought to learn more about how Americans deal with the financial burdens associated with therapy, found that Americans overwhelmingly feel the benefits of therapy:

• 80% say therapy is a good investment
• 91% are satisfied with the quality of therapy they receive
• 84% are satisfied with their progress toward mental health goals

Things to Consider With Cognitive Behavioral Therapy

There are several challenges that people may face when engaging in cognitive behavioral therapy. Here are a few to consider.

Change Can Be Difficult

Initially, some patients suggest that while they recognize that certain thoughts are not rational or healthy, simply becoming aware of these thoughts does not make it easy to alter them.

CBT Is Very Structured

Cognitive behavioral therapy doesn't focus on underlying, unconscious resistance to change as much as other approaches such as  psychoanalytic psychotherapy . Instead, it tends to be more structured, so it may not be suitable for people who may find structure difficult.

You Must Be Willing to Change

For cognitive behavioral therapy to be effective, you must be ready and willing to spend time and effort analyzing your thoughts and feelings. This self-analysis can be difficult, but it is a great way to learn more about how our internal states impact our outward behavior.

Progress Is Often Gradual

In most cases, CBT is a gradual process that helps you take incremental steps toward behavior change . For example, someone with social anxiety might start by simply imagining anxiety-provoking social situations. Next, they may practice conversations with friends, family, and acquaintances. By progressively working toward a larger goal, the process seems less daunting and the goals easier to achieve.

How to Get Started With Cognitive Behavioral Therapy

Cognitive behavioral therapy can be an effective treatment choice for a range of psychological issues. If you or someone you love might benefit from this form of therapy, consider the following steps:

• Consult with your physician and/or check out the directory of certified therapists offered by the National Association of Cognitive-Behavioral Therapists to locate a licensed professional in your area. You can also do a search for "cognitive behavioral therapy near me" to find local therapists who specialize in this type of therapy.
• Consider your personal preferences , including whether face-to-face or online therapy will work best for you.
• Contact your health insurance to see if it covers cognitive behavioral therapy and, if so, how many sessions are covered per year.
• Make an appointment with the therapist you've chosen, noting it on your calendar so you don't forget it or accidentally schedule something else during that time.
• Show up to your first session with an open mind and positive attitude. Be ready to begin to identify the thoughts and behaviors that may be holding you back, and commit to learning the strategies that can propel you forward instead.

What to Expect With Cognitive Behavioral Therapy

If you're new to cognitive behavioral therapy, you may have uncertainties or fears of what to expect. In many ways, the first session begins much like your first appointment with any new healthcare provider.

During the first session, you'll likely spend some time filling out paperwork such as HIPAA forms (privacy forms), insurance information, medical history, current medications, and a therapist-patient service agreement. If you're participating in online therapy, you'll likely fill out these forms online.

Also be prepared to answer questions about what brought you to therapy, your symptoms , and your history—including your childhood, education, career, relationships (family, romantic, friends), and current living situation.

Once the therapist has a better idea of who you are, the challenges you face, and your goals for cognitive behavioral therapy, they can help you increase your awareness of the thoughts and beliefs you have that are unhelpful or unrealistic. Next, strategies are implemented to help you develop healthier thoughts and behavior patterns.

During later sessions, you will discuss how your strategies are working and change the ones that aren't. Your therapist may also suggest cognitive behavioral therapy techniques you can do yourself between sessions, such as journaling to identify negative thoughts or practicing new skills to overcome your anxiety .

If you are having suicidal thoughts, contact the  National Suicide Prevention Lifeline  at  988 for support and assistance from a trained counselor. If you or a loved one are in immediate danger, call 911.

For more mental health resources, see our  National Helpline Database .

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By Kendra Cherry, MSEd Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the "Everything Psychology Book."