Problem Solving
How you conceptualize and plan to tackle your problems will greatly determine how well you resolve them and how much stress and anxiety you experience in the process. Most of these problems come from worrying or being upset about what we can't controlÑleaving less time, energy, and focus for efforts that actually will resolve our problems.
Write out the following exercise when you are facing a stressful problem to minimize your stress and better resolve the issue.
Step 1: Identify your problem. Write out the specific problem you are facing: what the problem is and why it is a problem for you. Only write out one problem at a time.
Step 2: What do you WISH you could do to resolve your problem if you had the power? In other words, if you had a magic wand and had ultimate power to change this problem, what would you do? What would you make happen?
Step 3: What are you NOT able to do to solve the problem? Realistically admit your limits and state what you are unable to do to solve the problem.
Step 4: What ARE you able to do to solve the problem? What can you reasonably do to try to change the situation? What are all of the ways you could approach this that are within your power to do? (NOTE: the better you get at this brainstorming, the bigger your list will be. Usually, the bigger your list the better it will be).
Step 5: Choose your course of action to solve the problem. First, cross off what you "wish" you could do and what you "can't" do. Then examine what you "can" do. Cross off the ideas you don't prefer and plan for how you will implement whatever ideas are left. Expand on the remaining ideas until you have a very complete, "doable" plan. Then, persistently follow through on your chosen course of action until your problems are solved or at least moderated.
From "The Coping with Stress and Anxiety System" by Randy A. Gilchrist, Psy.D.
