Problem Solving Strategies from CBT
Life doesn’t always follow a smooth path. Whether you're facing work-related stress, relationship difficulties, or trying to meet personal goals, challenges can feel overwhelming. Cognitive Behavioral Therapy (CBT) offers practical, evidence-based tools to help navigate these moments with greater clarity and confidence (Beck, 2011).
CBT is a structured, evidence-based therapy that explores how our thoughts, emotions, and behaviors are interconnected (Beck, 2011). One of its effective tools is structured problem-solving—a method that helps break down challenges into clear, actionable steps, making it easier to address problems without becoming overwhelmed (D'Zurilla & Nezu, 2007).
Problem-Solving in CBT: A Practical Approach
Clarify the Problem
The first step is to define the issue as clearly and specifically as possible. Rather than settling for vague feelings of stress or unease, try to pinpoint the underlying concern—such as, “I’m overwhelmed by my workload.” Naming the problem is essential to identifying an effective solution.Generate Possible Solutions
Brainstorm a wide range of potential responses. At this stage, the goal is to think broadly and creatively—there are no wrong answers. Even ideas that seem impractical at first can spark more viable options.Evaluate the Options
Review each potential solution by considering its pros and cons, feasibility, and how well it aligns with your values and needs. This step helps narrow the list down to the most realistic and effective options.Select a Solution
Choose the approach that feels most promising. It doesn’t have to be perfect—just a good starting point based on your unique situation and goals.Plan and Take Action
Turn your chosen solution into a concrete plan. Break it down into clear, achievable steps. Set a timeline, identify resources, and start implementing your plan, staying flexible in case adjustments are needed.Reflect and Review
After taking action, reflect on the outcome. What went well? What could be improved next time? This process strengthens problem-solving skills and builds resilience for future challenges.
Everyday Applications of Problem-Solving
Time Management: Create structured routines, set clear priorities, and use tools like planners or digital apps to stay organized.
Communication Difficulties: Practice skills such as active listening, using “I” statements, and setting aside time for open, honest conversations.
Managing Stress: Use techniques like mindfulness, deep breathing, physical activity, or relaxation exercises to regulate stress levels and maintain balance.
Example 1: Time Management at Work
Context: You're feeling overwhelmed at work and struggling to keep up with deadlines.
Clarify the Problem
“I can’t keep up with everything at work.” becomes
“I’m struggling to manage competing deadlines for three major projects.”Generate Possible Solutions
Prioritize tasks using a planner.
Set boundaries on meeting times.
Delegate some responsibilities.
Block off focus time in the calendar.
Speak to a supervisor about workload.
Evaluate the Options
Planner: Easy to implement, keeps tasks visible.
Delegation: May require permission, but frees up time.
Talking to supervisor: Risky, but could lead to support.
Calendar blocking: Low effort, helps with focus.
Choose a Solution
Combine: Use a planner + calendar blocking + request a brief meeting with supervisor to prioritize tasks.
Plan and Take Action
Monday morning: List all tasks in planner by deadline.
Block off 1–2 hours daily for focused work.
Schedule a 15-minute check-in with manager Tuesday morning.
Review and Reflect
After one week: “I met 2 out of 3 deadlines, and my manager was supportive. I felt less overwhelmed. Next week, I’ll add weekly reviews into my planner to stay ahead.”
Example 2: Communication in a Relationship
Context: You’ve been feeling disconnected from your partner and notice arguments happening more often.
Clarify the Problem
“We always argue.” becomes “I feel like we argue about chores and responsibilities, and I don’t feel heard when I bring up how I’m feeling.”
Generate Possible Solutions
Set a weekly time to talk.
Practice using “I” statements.
Write feelings in a journal before speaking.
Read a relationship book together.
Seek couples therapy.
Evaluate the Options
“I” statements: Low cost, encourages calm communication.
Weekly talk: Adds structure, avoids reacting in the moment.
Journal: Prepares thoughts.
Couples therapy: May take time, but could be beneficial long-term.
Choose a Solution
Start with “I” statements + schedule a weekly check-in.
Plan and Take Action
Friday nights after dinner: 20-minute check-in.
This week’s focus: Use “I” statements when discussing shared chores.
Review and Reflect
After two check-ins: “We argued less and were more open. It’s still awkward, but I feel like we’re both trying. I’m thinking of suggesting couples therapy if we get stuck.”
Why This Matters
Structured problem-solving doesn’t mean every situation is simple—but it makes challenges feel manageable. These techniques help reduce emotional overwhelm, boost confidence, and promote long-term growth. Studies show they are especially effective in managing anxiety, depression, and stress-related concerns (Nezu et al., 2013).
The Value of Problem-Solving Skills
Learning to approach problems with structure and clarity doesn’t just reduce stress—it also fosters a sense of control and self-confidence. By developing these skills, it becomes easier to face life’s challenges with a proactive, thoughtful mindset.
If you’re feeling stuck or overwhelmed, problem-solving strategies from CBT can provide a grounded and effective way forward.
References (with Links)
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Publisher page
D’Zurilla, T. J., & Nezu, A. M. (2007). Problem-Solving Therapy. Springer Publishing
Nezu, A. M., Nezu, C. M., & D’Zurilla, T. J. (2013). Problem-Solving Therapy: A Treatment Manual. Springer Publishing