Problem Solving

Definition

Problem Solving is an Emotion Regulation skill in Dialectical Behavior Therapy (DBT) that provides a structured approach to identifying and addressing practical problems that trigger emotional distress.

Purpose

Used to:

• Reduce distress by taking effective action.
• Increase a sense of control and competence.
• Break down overwhelming situations into manageable steps.
• Prevent avoidance and procrastination.

When to Use

Use this skill when:

• You face a solvable problem or obstacle.
• Avoidance or inaction is increasing your suffering.
• You feel stuck and need a clear plan.
• You want to build confidence in handling challenges.

When Not to Use

Avoid using if:

• The situation is unsolvable (e.g., grief, the past)—use Radical Acceptance instead.
• You are in immediate crisis—use Distress Tolerance first.
• You need emotional support more than action in the moment.

How-To

1. Describe the Problem:

   • Be specific and objective about what’s happening.

2. Check the Facts:

   • Make sure you have accurate information and aren’t assuming.

3. Identify Your Goal:

   • Clarify what you want to accomplish.

4. Brainstorm Solutions:

   • List as many options as possible without judging.

5. Evaluate Pros and Cons:

   • Consider each solution’s feasibility and consequences.

6. Choose a Solution:

   • Pick the most effective or least harmful option.

7. Make an Action Plan:

   • Break the solution into small, specific steps.

8. Act and Evaluate:

   • Try the plan, then assess whether it worked.

Tips & Variations

• If overwhelmed, ask a trusted person to help brainstorm.
• Write down your plan to clarify steps.
• Remember: No solution is perfect. Aim for effective enough.
• If stuck, use the DBT skill Cope Ahead to visualize success.
• Practice self-validation if you feel discouraged.

Example

Sam was behind on bills and felt paralyzed with shame.

• Describe: Bills are overdue by 2 months.

• Facts: Utilities will be shut off if unpaid.

• Goal: Pay at least part of the balance.

• Brainstorm:

  • Ask for payment extension.
  • Use savings.
  • Borrow money.
  • Set up payment plan.

• Pros and Cons:

  • Extension: buys time.
  • Savings: no debt.
  • Borrow: fast, but creates obligation.

• Choose: Request an extension.

• Action Plan:

  1. Call utility company by noon tomorrow.
  2. Request payment arrangement.
  3. Schedule payment reminder.

• Outcome: Extension granted. Shame reduced.

Inventor / Origin

Developed by Marsha Linehan, PhD, as part of the Emotion Regulation and Problem-Solving modules in DBT.

Related Skills

• Check the Facts
• Pros and Cons
• Cope Ahead
• Radical Acceptance

Limitations

May not be effective if:

• The problem is not under your control.
• You lack motivation or resources to follow through.
• You’re using it to avoid emotions rather than address them.

Evidence Base

Research shows:

• Structured problem solving reduces depression and anxiety.
• Effective problem solving increases self-efficacy and well-being.
• Skills training in problem solving is a key component of DBT’s success.

Further Reading

• DBT Skills Training Manual by Marsha Linehan
• Problem-Solving Therapy by Arthur Nezu & Christine Nezu
• Mind Tools Problem Solving Resources

References

• Linehan, M.M. (2015). DBT Skills Training Manual, Second Edition. Guilford Press.
• Nezu, A.M., Nezu, C.M., & D’Zurilla, T.J. (2012). Problem-Solving Therapy. Springer.
• D’Zurilla, T.J., & Goldfried, M.R. (1971). Problem solving and behavior modification. Journal of Abnormal Psychology, 78(1), 107–126.