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 pdf get self help

  • 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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problem solving pdf get self help

GAD & Worry Self Help

Self help guide for Generalised Anxiety, GAD and worry, using effective CBT strategies. Make sense of the problem, then learn how to make positive changes

Generalised Anxiety Disorder (GAD) is a general, long-lasting worry and anxiety about everyday life, about anything and everything. People with GAD imagine the worst happening (and worry about all the possible worst case scenarios). They believe future events are almost always negative, and they won't be able to cope 'when' these things 'do' happen. However, as in all anxiety, we tend to over-estimate the danger, and under-estimate our ability to cope.

GAD can feel overwhelming and can in some ways seem contagious.... it is often identified as the anxiety disorder that makes therapists worry and feel anxious during sessions! These resources are aimed at both GAD sufferers and therapists.

Vicious cogs of GAD

Worry is the main problem, but there are other specific aspects to the anxiety that occur with GAD (See the Vicious Cogs of GAD above): Worry about current problems and hypothetical situations, worry about worry, intolerance of uncertainty, cognitive avoidance and lack of problem solving skills.

Therapy aims to target each of these smaller cogs that keep the main problem going.    Blank Cogs PDF

There are two main types of worry.

Type 1 worries  relate to feared future events. These worries are further broken down (more info in The Worry Tree) into worries about:

  • Current problems (things I can do something about - and can therefore learn to problem solve)
  • Hypothetical situations (things I can't do anything about - and can therefore learn to react to differently)

Use   The Worry Tree  to help you deal with type 1 worries.

Image

Type 2 worries  are "worry about worry" which can be both positive and negative.

  •  Negative beliefs about worry:
  • I might lose all control
  • The worry will drive me crazy

Positive beliefs about worry  (the beliefs are negatively reinforced because the imagined feared event doesn't happen and we therefore don't discover that our beliefs are not true):

  • Worrying keeps me (and others) safe
  • Worrying helps me prepare for all the possible worst case scenarios
  • Worrying means I'm a caring person
  • Worrying means I'll cope better when the worst happens

We have up to 60,000 thoughts every day. Research (Leahy) tells us that 85% of the things we worry about have a positive or neutral outcome. Of the 15% that have a negative outcome, 80% of people said they handled the situation much better than they thought they would.

Use the Thought Record Sheet for Worry Beliefs to help you deal with type 2 worries.

Set   Worry zones or postpone your worry  to take control of your worry & discover that you don't need to worry all the time.

Intolerance Of Uncertainty

An 'intolerance of uncertainty' means that the person with GAD will worry about an imagined feared event as long as there is even the slightest risk of it happening.

Examples of thoughts:

  • There's always a risk of something terrible happening
  • I have to be 100% sure!
  • I can't tolerate not knowing
  • The worst could happen
  • Uncertain events are almost always negative

Example Of A Vicious Cycle Of Intolerance Of Uncertainty

Vicious cycle of GAD

Tolerating Uncertainty

problem solving pdf get self help

ACKNOWLEDGE  - Notice and acknowledge the uncertainty as it comes to mind.

PAUSE   - Don't react as you normally do. Don't react at all. Just pause, and breathe.

PULL BACK   - Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think!  Thoughts are not statements of fact . What's the bigger picture ?

LET GO   - Let go of the thought or feeling about needing certainty. They will pass. You don't have to respond to them. You might imagine them floating away in a bubble or cloud.

EXPLORE  - Explore the present moment, because right no, in this moment, all is well. Notice your breathing, and the sensations of breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then,  SHIFT YOUR FOCUS OF ATTENTION  to something else - on what you need to do, on what you were doing before you noticed the worry, or do something else - mindfully, with your full attention.

APPLE: Mindful Response To Thoughts - video

Self Help for Generalised Anxiety Disorder and Worry VIDEO

Therapy for GAD focuses on:

  • identifying and acknowledging the worry
  • learning to differentiate between different kinds of worry -   The Worry Tree
  • increase   flexible thinking
  • challenging the unhelpful beliefs about worry ( Thought Record Sheet For Worry Beliefs )
  • reducing worry by learning to set   Worry Zones or Postpone worry and keeping a   Worry Record
  • developing   problem solving skills
  • increasing   tolerance of uncertainty   and the associated discomfort of anxiety
  • learning attention training or   mindfulness skills

problem solving pdf get self help

You can use   STOPP skill to incorporate all these techniques, e.g.

STOP  - just pause for a moment

Take a   breath  - one slow deep breath

Observe  - there's that worry again. My body is reacting to those thoughts and I feel anxious.

Pull back   - this is just the mind bully / GAD talking. I don't have to react right now. Is this a current problem or one of those hypothetical situations? ( Worry Tree ) I can use  APPLE  technique for dealing with uncertainty. Another way of looking at this worry is...  (The  Helicopter View )

Practise and Proceed - What can I do right now? I can use APPLE (uncertainty), Worry Tree  (type 1 worry),  Thought Record Sheet for Worry Beliefs (type 2 "worry about worry"), problem solving  worksheet,  Postpone my worry  etc. Where can I put my  focus of attention  - what else can I do...?

problem solving pdf get self help

GAD & Worry Self Help Guide - this page as PDF

Tolerating Uncertainty With APPLE

Thew Worry Tree

Vicious Cycle Of Intolerance Of Uncertainty   PDF

F lexible Thinking

Postponing Worry Or Setting Worry Zones

P roblem Solving

Thought Record Sheet For Worry Beliefs   PDF

Worry Record    incorporating worry time PDF

Overcoming Avoidance

problem solving pdf get self help

THE WORRY TREE mp3 (for dealing with worry)

Female voice, with music.

problem solving pdf get self help

TOLERATING UNCERTAINTY mp3 (for Generalised Anxiety Disorder)

problem solving pdf get self help

THE MIND BULLY mp3 (for dealing with intrusive / distressing thoughts)

problem solving pdf get self help

More Self Help MP3s

Self Help Books

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FACE Fear And Avoidance

Useful links

THE DECIDER SKILLS FOR SELF HELP

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  2. 7 Steps to Improve Your Problem Solving Skills

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  4. The ABCs of Problem Solving Steps {Free Printable Included!}

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  5. Problem-Solving Steps

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  6. What are the problem solving steps?

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COMMENTS

  1. PDF 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 possible solution, using a ...

  2. Problem Solving

    Problem Solving Worksheet PDF. You could also use the FACE acronym for problem solving - print the Face Problem Solving Worksheet PDF and have alongside you when watching the video. See the FACE Webpage, or watch the video, or use the. Face Problem Solving Worksheet PDF FACE video

  3. Free Downloads 2

    Cognitive Models & Formulations Purchase & download document packs - Word, PDF & PPT Card pack: 56 cards for self help For specific condition or approach, find via pages.

  4. 10 Best Problem-Solving Therapy Worksheets & Activities

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

  5. 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.

  6. Problem solving self-help guide

    Problem solving self-help guide Work through a self-help guide for problem solving based on Cognitive Behavioural Therapy (CBT). 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.

  7. PDF Problem Solving

    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 Section 1 of 12 1. Introduction Urgent help This self-help guide is intended for people with mild to-moderate ...

  8. PDF Problem solving self-help resource

    − Step 1. Identify your problem. Try to be clear and concise. − Step 2. Brainstorm solutions. List as many options as you can think of regardless of how silly they may seem. − Step 3. Evaluate your options. Choose your top three solutions from Step 2 and draw up a list of the main advantages and disadvantages of each option. − Step 4.

  9. Problem Solving

    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 ...

  10. 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. The steps include defining the problem, generating solutions, choosing one solution, implementing the solution, and reviewing the process.

  11. PDF FACE: Problem Solving

    Overcome problems by using FACE: Find and identify your target problem - what you need to face and solve Action - decide on the steps you need to take Coping - identify your coping strategies and resources Evaluate - how did it go? FIND Identify what problem you would like to be able to FACE and solve, rather than avoid.

  12. PDF Problem Solving Styles

    problem you encounter in your life. 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 styles.

  13. PDF Self Help Strategies for GAD

    STEP 1: Learning about anxiety and GAD No matter what type of anxiety problem you are struggling with, it is important that you understand certain facts about anxiety. FACT 1: Anxiety is a normal and adaptive system in the body that tells us when we are in danger.

  14. PDF Self Help for Anxiety

    Ideas to help distract you from your troubling thoughts or anxiety include: Try to appreciate small details in your surroundings. Count backwards from 1000 in multiples of 7. Focus on your breathing, for example, how it feels to breathe in and out. Count things that you can see that begin with a particular letter.

  15. PDF Problem Solving 101: A Simple Book for Smart People

    This is a book about kids solving problems. They face some pretty tricky challenges—the kinds of problems that might cause most people to throw up their hands and give up. But problem-solving kids aren't like most people—even though most people should be more like them. As you'll see, problem-solving kids come in all ages, shapes, and ...

  16. PDF SELF HELP for Adult ADHD

    Attention training exercises, or using mindfulness, can help us improve our ability to focus or hold our attention for longer periods of time, help us improve our listening skills, make less careless mistakes etc. Breathe (www.get.gg/breathe.htm)

  17. PDF Rumination & Worry

    Rumination & Worry Worry o Future focused - danger and our own inability to cope o Leads to: anxiety, stress, fear What if? Imagining the worst will happen Rumination o Past focused - loss and personal failings o Leads to: depression, sadness, shame If only Regret. I should have...., I shouldn't have... Thinking style

  18. PDF THE IDEAL PROBLEM SOLVER

    solving problems. It is also for people who dislike problem solving or who feel intimidated by problems. And it is for people who want to help others solve problems. For example, many parents may find this book useful for helping their children perform better in school. Business lead­

  19. PDF Problem solving self-help guide

    Problem solving self-help guide Introduction This self-help guide is intended for people with mild-to-moderate mental health issues. If you're feeling distressed, in a state of despair, suicidal or need emotional support you can phone Samaritans for free on 116 123.

  20. FACE: Fear & Avoidance

    FACE fear and avoidance - Use effective CBT strategies to overcome anxiety and avoidance. FEAR: Find your goal, Action, Coping Strategies, Evaluate.

  21. (PDF) Problem Solving Skills: Essential Skills in Providing Solutions

    ... In problem-solving, the brain uses all its cognitive abilities such as critical thinking, decision-making, and reflective thinking to process the information and provide resolutions to the...

  22. GAD & Worry Self Help

    Share Watch on Self help guide for Generalised Anxiety, GAD and worry, using effective CBT strategies. Make sense of the problem, then learn how to make positive changes