the ritual DBT Coach

Problem Solving

Sometimes an emotion points to a situation that needs to change. Problem solving focuses on what you can influence instead of trying to make the feeling disappear while leaving the problem untouched.

When to use it

  • A recurring practical problem keeps triggering the same emotion
  • The facts support your concern and there is something you can change

The steps

1

Define one problem

Describe the situation narrowly enough to act on. 'I cannot get to work on time with this bus schedule' is more workable than 'My life is a mess.'

2

Choose a realistic goal

Decide what an improvement would look like and which part is under your control.

3

List and compare options

Generate several possibilities before choosing. Compare feasibility, cost, likely benefit, and safety; ask for information if needed.

4

Try, review, adjust

Choose one action and when to do it. Afterward, check whether it helped. Revise the plan rather than deciding that one attempt settles everything.

An example

Dev's late bus repeatedly makes the morning stressful. Dev compares an earlier bus, a carpool, and asking about a shifted start time, then asks a coworker about sharing a ride twice a week.

Related: Check the Facts, DEAR MAN