Module 2. Distress Tolerance: (Discussion #7) Problem Solving

DBTuesday is a series of posts where we explore skills and concepts from dialectical behavior therapy (DBT).

This is one of several posts focusing on distress tolerance, which is the second module of DBT skills training. See this post for general info about DBT and this post for more info about distress tolerance.

Four ways of dealing with problems

For any problem, DBT would say that there are basically four options for coping with it:

• Solve the problem: eliminate the problem by changing or leaving the situation
• Feel better about the problem: find ways to regulate, manage, or change any feelings that the problem creates
• Tolerate the problem: accept the problem and your feelings about it without trying to change either of them
• Stay miserable: do nothing, or do something that makes the problem worse

This post will focus on the first option of solving the problem. This can be an effective approach if the problem is within your control and the problem is your responsibility.

Steps for solving a problem

There are many ways of thinking about problem-solving and this is just one way of approaching it.

1) Describe what the problem is

• Write or think freely about the situation and explore what is happening
• Use the 5 W’s to describe the situation: what is happening, who is involved, where does it happen, when does it happen, why does it happen
• See if you’re able to answer the question “why is this a problem?”
• Try to come up with a simple or concise statement of the problem
• Identify what you’re currently doing in response to the problem

2) Brainstorm possible options

• Try to come up with as many options as possible
• Hold off for now on evaluating or eliminating possible options
• Think about both short-term and long-term actions
• Be creative and maybe list ideas or options that you wouldn’t normally consider

3) Evaluate the options and pick one

• Think about the expected results of each option
• Think about the pros and cons of each option
• Think about what your own goals and values are
• Eliminate options that feel undesirable, impractical, or unreasonable
• Give yourself time to decide and see if you change your mind
• Try not to rush deciding if you are feeling especially stressed

4) Create and implement a plan

• Come up with a list of small, simple steps that are all doable
• Decide when and how you will do each step
• Start by doing the first step

5) Evaluate and adjust your plan

• Revisit the problem every so often to see whether things are improving
• If not enough time has passed yet to be able to evaluate things, be patient and trust your plan 💜
• If the problem is improving, then give yourself credit for doing a good job and keep doing what you’re doing 😊
• If the problem isn’t improving and you think your plan is flawed, go through the problem-solving process again

Reflection

1) What is an example of a problem in your life that feels like it’s best addressed by trying to solve it?

2) What are some of the possible options you can choose from?

Sources:

https://bayareadbtcc.com/dbt-problem-solving-options/

https://asq.org/quality-resources/problem-solving

https://www.knowledgecity.com/blog/5-steps-to-make-your-problem-solving-process-easier/

https://au.reachout.com/articles/decision-making-101

https://dbt.tools/distress_tolerance/problem-solving.php

https://www.healthywa.wa.gov.au/Articles/N_R/Problem-solving