Emotion Regulation · DBT skill
Problem Solving
Problem Solving is a step-by-step way to change a situation that is causing an emotion that fits the facts.
The steps
- Define the problem in one sentence. Be specific about what's actually wrong.
- Generate at least 5 possible solutions. No filtering yet — even bad ones.
- Evaluate each: cost, time, likelihood of working.
- Pick one. Don't wait for perfect.
- Execute. Adjust if it doesn't work.
When it helps
When the situation needs a real solution and you've been spinning.
An example
Money worry is keeping someone up every night, and the worry fits the facts: their rent is going up. They write the problem in one sentence, list six options without judging them, weigh each one, and choose to ask for a payment plan. They make the call the next morning.
Where people get stuck
- Defining the problem too broadly. "My life is a mess" can't be solved; "I'm behind on two bills" can.
- Judging options while brainstorming. List first, evaluate second.
- Waiting for the perfect solution. Pick a good-enough option, try it and adjust.
When not to use it
When the emotion doesn't fit the facts, use Opposite Action instead. When the situation can't be changed right now, use distress tolerance and acceptance skills.
Related skills
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