Problem-solving therapy can be used to treat depression, among other conditions. It can be administered by a doctor or mental health professional and may be combined with other treatment approaches.
Techniques
Problem-solving therapy is based on a model that takes into account the importance of real-life problem-solving. In other words, the key to managing the impact of stressful life events is to know how to address issues as they arise. Problem-solving therapy is very practical in its approach and is only concerned with the present, rather than delving into your past. This form of therapy can take place one-on-one or in a group format and may be offered in person or online via telehealth. Sessions can be anywhere from 30 minutes to two hours long. There are two major components that make up the problem-solving therapy framework:
Applying a positive problem-solving orientation to your life Using problem-solving skills
A positive problem-solving orientation means viewing things in an optimistic light, embracing self-efficacy, and accepting the idea that problems are a normal part of life. Problem-solving skills are behaviors that you can rely on to help you navigate conflict, even during times of stress. This includes skills like:
Knowing how to identify a problemDefining the problem in a helpful wayTrying to understand the problem more deeplySetting goals related to the problemGenerating alternative, creative solutions to the problemChoosing the best course of actionImplementing the choice you have madeEvaluating the outcome to determine next steps
One problem-solving technique, called planful problem-solving, involves following a series of steps to fix issues in a healthy, constructive way:
Problem definition and formulation: This step involves identifying the real-life problem that needs to be solved and formulating it in a way that allows you to generate potential solutions. Generation of alternative solutions: This stage involves coming up with various potential solutions to the problem at hand. The goal in this step is to brainstorm options to creatively address the life stressor in ways that you may not have previously considered. Decision-making strategies: This stage involves discussing different strategies for making decisions as well as identifying obstacles that may get in the way of solving the problem at hand. Solution implementation and verification: This stage involves implementing a chosen solution and then verifying whether it was effective in addressing the problem.
Other techniques your therapist may go over include:
Problem-solving multitasking, which helps you learn to think clearly and solve problems effectively even during times of stress Stop, slow down, think, and act (SSTA), which is meant to encourage you to become more emotionally mindful when faced with conflict Healthy thinking and imagery, which teaches you how to embrace more positive self-talk while problem-solving
What Problem-Solving Therapy Can Help With
Problem-solving therapy may help address mental health issues, like:
Anxiety Chronic stress due to accumulating minor issues Complications associated with traumatic brain injury (TBI) Depression Emotional distress Post-traumatic stress disorder (PTSD) Problems associated with a chronic disease like cancer, heart disease, or diabetes Self-harm and feelings of hopelessness Substance use Suicidal ideation
This form of therapy is also helpful for dealing with specific life problems, such as:
Death of a loved one Dissatisfaction at work Divorce Everyday life stressors Family problems Financial difficulties Job loss Relationship conflicts
Your doctor or mental healthcare professional will be able to advise whether problem-solving therapy could be helpful for your particular issue. In general, if you are struggling with specific, concrete problems that you are having trouble finding solutions for, problem-solving therapy could be helpful for you.
Benefits of Problem-Solving Therapy
The skills learned in problem-solving therapy can be helpful for managing all areas of your life. These can include:
Being able to identify which stressors trigger your negative emotions (e.g., sadness, anger) Confidence that you can handle problems that you face Having a systematic approach on how to deal with life’s problems Having a toolbox of strategies to solve the problems you face Increased confidence to find creative solutions Knowing how to identify which barriers will impede your progress Knowing how to manage emotions when they arise Reduced avoidance and increased action-taking The ability to accept life problems that can’t be solved The ability to make effective decisions The development of patience (realizing that not all problems have a “quick fix”)
Effectiveness
This form of therapy was initially developed to help people combat stress through effective problem-solving, and it was later adapted to specifically address clinical depression. Today, much of the research on problem-solving therapy deals with its effectiveness in treating depression. Problem-solving therapy has been shown to help depression in:
Older adults Caregivers People coping with serious illnesses like breast cancer
Problem-solving therapy also appears to be effective as a brief treatment for depression, offering benefits in as little as six to eight sessions with a therapist or another healthcare professional. This may make it a good option for someone who is unable to commit to a lengthier treatment for depression.
Things to Consider
Problem-solving therapy is not a good fit for everyone. It may not be effective at addressing issues that don’t have clear solutions, like seeking meaning or purpose in life. Problem-solving therapy is also intended to treat specific problems, not general habits or thought patterns. In general, it’s also important to remember that problem-solving therapy is not a primary treatment for mental disorders. If you are living with the symptoms of a serious mental illness such as bipolar disorder or schizophrenia, you may need additional treatment with evidence-based approaches for your particular concern. Problem-solving therapy is best aimed at someone who has a mental or physical issue that is being treated separately, but who also has life issues that go along with that problem that has yet to be addressed. For example, it could help if you can’t clean your house or pay your bills because of your depression, or if a cancer diagnosis is interfering with your quality of life.
How to Get Started
Your doctor may be able to recommend therapists in your area who utilize this approach, or they may offer it themselves as part of their practice. You can also search for a problem-solving therapist with help from the American Psychological Association’s (APA) Society of Clinical Psychology. If receiving problem-solving therapy from a doctor or mental healthcare professional is not an option for you, you could also consider implementing it as a self-help strategy using a workbook designed to help you learn problem-solving skills on your own. During your first session, your therapist may spend some time explaining their process and approach. They may ask you to identify the problem you’re currently facing, and they’ll likely discuss your goals for therapy.
