Problem Solving
When the problem is real and not just the feeling but the situation needs to be changed.
Working systematically on a real, stressful problem by analyzing the situation, developing, implementing and evaluating solution options.
When does this fit?
When Check the Facts shows that it is not the emotion that should be corrected, but the real problem situation that should be dealt with.
Priority in the path
This node fits early in the path when anger or irritation or strong emotional activation are in the foreground.
What this is about
Problem solving is the appropriate response when an emotion is justified by the situation — when the facts are the problem, not the interpretation. If the emotion fits the facts, the emotion itself is not what needs to change: the situation does. Problem solving follows a sequence of steps: describe the problem situation precisely, check the facts, identify the goal, brainstorm possible solutions, evaluate each solution for effectiveness and feasibility, choose one and implement it, then evaluate the outcome.
The skill requires first acknowledging that a problem exists — which is harder than it sounds when avoidance or denial is active. Problem solving is ineffective if the wrong problem is defined, which is why it always begins with a clear description of the actual situation rather than a judgment about it.
Continue in practice
Problem Solving Worksheet
Related practice
When a real problem needs to be gradually translated into workable solutions.
Figuring Out How to Change Unwanted Emotions
Related practice
When, after fact-checking, you need to choose the appropriate next path for an unwanted feeling.
Explore and apply
These nodes translate behavioral understanding into the next effective change choice.
Check the Facts vs. Opposite Action vs. Problem Solving
Helps distinguish between emotion regulation skills that can seem similar but differ in whether they rely on checking, counterdirection, or concrete change.
Check the Facts
Decision connection
If before opposing action or problem solving, it must first be checked whether the emotion and its intensity are appropriate to the facts.
Also in: Mindfulness
Opposite Action
Decision connection
If Check the Facts speaks against the emotional reaction direction and the situation itself does not need to be changed primarily.
Also in: Distress Tolerance
Sources and references
Show where this node comes from and how source-near or practice-near it is.