Depression - problem solving

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When people are faced with problems they often choose to ignore them (until they get worse) or avoid them (until they return). Learning a better way to deal with them is a very effective way to help you get through depression. By using this Structured Problem Solving (SPS) technique you may find it much easier to tackle, and resolve, the events and issues you face. The key is to work through the problem one step at a time and be realistic about what you can achieve. We've created a workbook you can download to help with the process.

Step 1

The first, and most important, step is to clearly define the problem. This is harder than it sounds but is the key to success.
Detail each problem by thinking about; why, what, when, where, who?

Start by writting down all the problems you currently face, then pick one you think you can tackle in the next couple of weeks.
Use the worksheet to help you put together a short statement that summarises the problem, this will help you focus on it during the next steps.

Remember to keep it simple the first time though and pick something you have control over.

Step 2

Now you've got one clearly defined problem it's time to look for solutions to resolve it. Use the worksheet to record your solutions - get creative on the ideas and write them all down, no matter how crazy they sound. Don't try and evaluate them until you've finished making your list.

Then pick the solution you feel would be most effective and use your workbook to evaluate its potential to resolve the problem. If you have trouble identifying the best solution try evaluating a couple of them and comparing the results.

If you get stuck try thinking what your friends or family would say if you told them the problem.

Step 3

Lastly, it's time to make a plan to put the solution into practice. The workbook explains how to make your plan SMART and it should include enough detail to tell you:

what resources you will need
who can help you and how
when you need to complete the tasks

Once you've got your plan it's time to get into action. When you reach the target date take time to review the plan - what worked, what didn't (and why). If you didn't resolve the issue use your review to refine your plan. If you did resolve it well done - take some time to celebrate, then start on the next problem on your list!

download the workbook

There's a lot to think about - but remember the key is to take it one step at a time. The workbook has been designed to make it easier to break the process down into smaller tasks for you to focus on and record your work. You will need the PDF reader to open the file and print it, you can get that for free here.