1. PROBLEM SOLVING THERAPY
CHAPTER 5
UZM PSK ÖZLEM ATAOĞLU

2. What is problem solving?
Choosing effective and useful tools, skills, behaviours, attitudes and using them in order to reach our aims
People divide into two in this sense
People with negative attitude towards problem solving
People with positive attitude towards problem solving

3. People with negative attitude People with positive attitude
Blaming the self for creating the problem, believing that something is wrong with them – “yetersizim, yeteneksizim, kötüyüm, salağım, şanssızım”
Problems threat their general state of well – being. So, they try to run away or without any plan they attack it. Underestimate the probability of solving the problem, instead think of how they might get harmed if they cannot, exaggerate
Expectation of overcoming the problem is low because they perceive it as it is unsolvable or they are incapable. Do not ask for help to solve nor show any attempts
Think that a very capable person, without many efforts have to solve the problem. The fact that they cannot is an inability. Do not give any value to these efforts, prefer someone to do that
Problems are normal, ordinary, inevitable. Problems are not necessarily because of them but can be because of environmental factors or temporary reasons (inexperience), not permanent problems. If it is related to self, they think that they don’t have to be competent
Problems are chances to develop, learn new things and skills, generate a better life situation, feel better. Being unsuccessful is not catastrophic, but regenerative learning experience. Not trying is the worst
They are capable and problems have solutions. Believe that if they have a will, they can generate better ways
Know that solving problems take time and effort. Try not to be impulsive. First urges, cognitions are not the most effective ones. Value the efforts and time to think for best solutions.

4. Stages of Problem Solving
Attitude: Have a positive and optimistic attitude towards the problem and coping skills before the attempt for solving
Definition: Collect all the data, specify all of the obstacles in front of the solution, set a realistic goal, define the problem in an objective way with your positive attitude
Find options: In order to get through the obstacles and to reach to the specified target, search for and find different options
Predict: Try to predict and list all of the positive and negative outcomes for each option. Choose the option that give the least harm, highest performance and the highest probability to reach your target
Try: After creating an action plan, practice it in your life, see whether it works or not. If the outcome is enough for you, you have solved it. If not, go back to the beginning and find another way

5. Attitude
What are the obstacles in front of us that causes to have negative attitudes?
Lack of self – confidence: imagining/visualization
Negative cognitions: learn flexibility
Showing negative emotional reactions: stop and observe yourself

6. Definition Search for the facts
Define and express these facts in a clear way
Differentiate the facts from assumptions
Define realistic aims
Define obstacles to overcome

7. Find Options
Try to find as much solution options as possible – only this way you can create qualified solutions
Stay away from prejudice – in order to find these options, you should be away from biases. The important thing is the possibility of the solution should be related to the problem itself
Merge different kinds of solution options – instead of one approach, combination of more than one options will bring realistic, permanent results

8. Predict
In order to have an effective judgment and take an effective decision, first eliminate the ineffective ways:
Find out the solution options that are obviously not effective
Try to see the probable outcomes and its effects
Evaluate these outcomes
Find the effective ones or generate one
Then, ask these questions:
Is this way lead me to my aims?
Is it practicable?
What are the general long – term and short – term effects of this way on me and on others?

9. Try
Observe and evaluate to which extent this way of solution helped you to solve your problem
You can see whether you need to work more on the problem or it is solved
You can see whether you need to generate other problem solving techniques
Know that – you have to have realistic targets, sometimes there are no best solutions, judge whether this progress is enough or not