In CBT, problem solving needs to focus on very specific and manageable problems that actually have potential solutions. When we’re depressed, there’s a tendency to try to solve the problems, “Why am I depressed?” and “How can I stop being depressed?” But these problems don’t have simple solutions. We can’t solve them all at once.
Trying to problem solve “Why am I depressed?” usually leads to rumination, thinking in circles getting nowhere, and making ourselves feel even worse. And trying to solve “How can I stop being depressed?” usually leads to similar results.
Treating depression involves a series of small steps and gradual changes in our behaviors and thoughts. This is why we start with behavioural activation and cognitive restructuring before attempting problem solving. Problem solving “depression” in one fell swoop doesn’t work.
Instead, we problem solve issues that arise from our attempts to modify our behaviors and our thoughts. In order for problem solving to be successful, we need to limit the scope of the problems we’re trying to solve. And then we come up with action plans to implement our solutions.
Problem Solving and Action Plans for Depression
Do you ever struggle with emotions and aren’t sure how to handle them? We often try to manage emotions by changing how we think, changing what we do, or changing how we respond to them.
But sometimes the most effective way to regulate an emotion is by changing the situation that’s causing it. And we do that through problem solving.
We can’t problem solve our emotions directly and think our way out of how we’re feeling, but we can problem solve the situations that are causing the emotion.
Now, not every situation or emotional trigger contains a problem we can solve. So, we start by asking ourselves, is this something I have control over. Is there anything I can realistically do to change it?
If the answer is yes, then we can problem solve. And if the answer is no, we need to focus on coping by adjusting our thoughts and behaviors and calming our emotional reactions. Most situations contain some aspects we can control and others we can’t.
Let’s look at some examples. We’ve got a presentation or exam or job interview coming up that we’re really anxious about. We’re worrying. It’s going to be terrible. I’m going to mess it up.
We could try challenging these thoughts and reassuring ourselves. I always get nervous before a presentation, but it always goes fine and it’s going to be okay. And that can help us feel less anxious.
But instead of just changing our thoughts, we ask ourselves, is this something I have control over? We can’t control exactly how it goes.
But instead of continuing to worry about it, we can prepare and make sure we’re ready. So now we come up with an action plan to help us do that.
Make a list of what we need to prepare. Write down key points or questions we might be asked. Rehearse once a day and get feedback from a friend or colleague. And taking these steps helps relieve anxiety.
We might still feel anxious, but probably less so than before. We can calm the remaining anxiety with reassuring thoughts and other emotion regulation techniques.
Or maybe we’re sad and depressed because we feel lonely and isolated and we want to connect more with our friends and make new ones. This is something we have less control over.
Reconnecting with people or building friendships usually isn’t that straightforward and we’re not sure how to try to solve this problem. So, we brainstorm some potential solutions, just writing them down without judging them yet.
And once we’re done, we need to pick a solution. And here’s where problem solving often falls apart. We choose solutions that sound good, but aren’t very realistic.
We’ll get together once a month for a fun weekend activity. That would be great if we could do it, but it’s hard to coordinate. And even if we manage it once, it probably won’t last. And then we’ll be right back where we started.
So instead, we choose something more realistic. I’ll reach out to a friend and see if they’re free for a walk or coffee. Maybe we’d hope for more than that out of a solution. But it’s something we can do right now and a good first step, but it’s not going to solve our loneliness right away.
So, we also focus on other things that can help us feel less sad, like staying active, keeping a routine, and doing things we usually enjoy.
In a final example, we’re stressed and overwhelmed because we have so much to do and don’t even know where to start. This is a situation we do have control over. There are a number of things we can realistically do to change it. And to do that, we need to come up with an action plan.
Write down everything that needs to get done. Ask our supervisor which tasks matter most. Group tasks by priority. Break large tasks into smaller steps. Estimate how long each step will take. Create a timeline to finish them. Choose one manageable thing to start with.
Now, even when we have a good plan, it doesn’t always go smoothly. So, we anticipate barriers that could come up and figure out ways to manage them in advance.
I’ll probably get a bunch more work dumped on me, and that’ll throw everything off. So, I’ll set aside time each day to deal with new things that come up and revise my task list as needed to stay on track.
I know I always procrastinate. So, I’ll start with one small, easy task to get moving and build momentum. And if I still procrastinate, I’ll tell myself, I just need to do 5 minutes and then I can take a break. And that’s usually enough to get things going.
And if I start avoiding something because it’s so boring or I hate doing it. I’ll tell myself something reassuring. I always dread doing this, but once I get started, it’s never as bad as I expect.
And now we’re ready to put our plan into action and see how it goes. And maybe it solves the solvable part of our situation and helps calm our emotions.
And then we can manage any uncomfortable emotions that remain with other strategies like adjusting our thoughts and behaviors or naming our emotions and accepting how we’re feeling.
And if it doesn’t work, we can adjust the plan or go back to an earlier step and figure out a different solution to try and build a new plan.
So when we have an emotional reaction to something, we start by describing the situation and how it’s making us feel and identifying any parts that can be solved.
We clarify the goal we want to achieve from problem solving, and then brainstorm solutions, choose one, then we create an action plan, breaking things down into small steps, making a timeline, and anticipating potential barriers in advance.
Then we carry out the plan and evaluate the results. And even when the plan works and helps calm our emotions, there may still be feelings we need to address with other emotion regulation techniques.
You can download the Problem Solving and Action Plan Worksheet in PDF or Word format. If you have any questions or comments, please leave them on the YouTube video page.