Notice if any potential solutions come to you as you reflect on your responses to the last three questions from step one, regarding what you do, what you feel, and what you truly want. endobj endobj J)qޡ����h�—�8斫����qKU���K�{P�ij���� ��8� �y����iv�y4��c�. 2 0 obj The attitude that we choose to take toward the problem can serve as a powerful determinant of our ability to reduce distress and use emotional information in helpful ways. �� � w !1AQaq"2�B���� #3R�br� Try coming up with and writing down three possible solutions, set goals that will move you closer to your desired solution, exercise in brainstorming possible strategies, General example of final outcome – “Five steps of effective and mindful problem solving”, ← Stop Trying to Change Your Partner: Change Your Attitude – Part Two, Choosing to Forgive: Therapeutic Stages of Forgiveness →, View all posts by Laura K. Schenck, Ph.D., LPC, Using "D-E-A-R M-A-N" to Get What You Want, "Leaves on a Stream" - Cognitive Defusion Exercise, Myers-Briggs: 8 Introverted Personality Types, 10 Practical Examples of Opposite Action - Part One, 16 Universal Desires & What Drives Your Behavior - Part One, Feeling Disconnected & Homebound? Let go of the notion of “right” or “wrong” responses and trust yourself. <> Read through the following five steps of problem solving and write down your authentic responses at each step along the way. Remember that part of being mindful involves directing your full presence toward one thing at a time, so give yourself the gift of slowing down as you go through this five step process of problem solving. Allow your thoughts, emotions, and sensations to naturally emerge; notice them just as they are, accept their presence, and release them with each breath that leaves your lungs. Wood, J.C. (2010). These three strategies should be the best strategies for that particular solution; bear in mind you can always combine a few strategies into an even more powerful one. Problem solving becomes significantly easier and less intimidating when you take a proactive approach toward solving the problem and become mindfully attuned with your authentic inner experience (focusing less on what others may think, want, or do as you determine what you are feeling). Decision Making and Problem Solving contains six units. Write down each of your three narrowed down strategies in specific terms and list the positive and negative consequences in two columns underneath each strategy. Notice your emotions as they arise naturally from within. Embrace your suffering, rather than push it away. The unit also explores factors that affect decision making. Decide on a Solution. We have to do something. It is time to take your carefully selected strategy and break it down into simple, specific, realistic steps that you will commit to enacting. If it seems challenging to identify the problem, try writing down some characteristics of the problem or common themes. Problem Solving Techniques in CBT Master Practitioner Diploma in CBT Module 5 ... D’Zurilla & Goldfried’s Five Step Process 4. Observe any physical sensations that emerge at this time, reconnecting with your body. Your first task is recognizing that a problem exists. Remember to state your intended goal from your own point of view, taking responsibility and ownership… this is what you want to do. For all of the problems that you have the power to solve, remember that quite often a puzzling or painful problem is actually just a very difficult decision that is waiting to be made. Five Steps to Problem-solving You will face problems all your life. Mޔ����u�,?p�F�fh� 8�JL�f����f�4 �)��4u&i3I� }�њ u��f��L�sFh٥�34f��)���x�SI����� ��Hi3H >�4��f��њn�L�@Rf������7p�-@�.j=Ի��J)��&��@�)j/0Q� �i��֝�@dQ�@�6�i)�S�)i R�Q@�����J:RR� Z(�� ]�����6�F�E��8�>�F�E���>�F�E���?�(��Q���yb��(�O�]���(�O�Q�P�c`�`��W�� W�. • Establish criteria for selecting a solution. Now that you have selected the best strategy as a result of your deliberate, focused, and mindful process of problem solving, the time has come to put that strategy into action. As you begin to set goals that will move you closer to your desired solution, remember to describe what you do want to happen, as opposed to what you don’t want to happen. ' .)10. If you feel at peace and content with the strategy that yielded the greatest positive consequences for yourself/others and your short-term/long-term goals, carry this knowledge and confidence with you to the final step of this problem-solving process. (��Q@R�ES ��( ��(QE �RR�ES ��(QE QE R�Q@ES ��(QE R�R� ��( ��� (�� ��R�R�F( ��P�(���)h)h���(�E� QE�QKH�(��E QE QE- Even if your “ideal” solution may not be realistic at this present moment, stay open to making the most out of the tools you do have to work with at this point in time. For example, possible solutions may be worded in some of the following ways: “Figure out better ways to respond when I feel confused or frozen by the problem,” or “Learn how to manage intense emotions more effectively when the problem occurs,” or “Deliver painful news or express authentic feelings, no matter how scary it may feel.”. Six-Step Problem-Solving Process (continued) Step Four: Select the Best Solutions. . endobj ���� JFIF � � �� �Exif II* 1 b 2 � � ���Q ���Q % Q % Adobe Photoshop CS4 Macintosh 2012:01:28 14:16:09 �� �� �� C )h���� R�@ E- � 4 0 obj u�� QE R�ih�RQ@���� Z)(�����!h�����4f�E&h� -��4 �Rf����sK� Z)3Fh�Rf����sK� Z)2(Ƞ��p�� :�n�F� u��n�;u&�zRn� �4�܊]�Edz� ��������b�I�K�@E&�F�LB� �&�@p ) The Next Issue of the Free Mindfulness Museletter is Coming Soon! If the best strategy does not become readily apparent to you at this point, try rating the positive and negative consequences for each of the three strategies on a scale of 1 to 4 (1 = not too important or significant, 4 = very important or significant).