Cutting Depression at the Source
Module III | Session Five
Overview
M3 | Session Five: Cutting Depression at the Source
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Defining Problem Solving
Problem-Solving & Depression
Problem Solving Process
Session Skill: Practicing Problem Solving
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What Is Problem Solving?
Problem solving is the process by which individuals attempt to overcome difficulties, achieve plans that move them from a starting situation to a desired goal, or reach conclusions through the use of higher mental functions, such as reasoning and creative thinking.
Problem-Solving And Depression
Problem-solving is an evidenced-based intervention based on research.
There is a strong link between social problem solving and depression.
Implementing adaptive problem-solving attitudes and behaviors helps to decrease emotional distress and improves your overall quality of life.
Problem solving skills have been shown to significantly reduce depression relapse rates.
Emotional Problem Solving
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Step 1
FIGURE OUT AND DESCRIBE
the problem situation.
Write as clear a statement of the issue as possible.
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Step 2
CHECK ALL THE FACTS
to be sure you have the right problem
If your facts are correct and the situation is the problem, continue with STEP 3.
If your facts are not correct, go back and repeat STEP 1.
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Step 3
IDENTIFY YOUR GOAL
in solving the problem.
Identify what needs to happen or change for you to feel OK.
Keep it simple, and choose something that can actually happen.
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Step 4
BRAINSTORM
a lot of different solutions.
Think of as many solutions as you can. Ask for suggestions from people you trust.
Do not be critical of any ideas at first.
(Wait for Step 5 to evaluate ideas.)
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Step 5
CHOOSE A SOLUTION
that fits the goal and is likely to work.
If you are unsure, choose two solutions that look good.
Do PROS and CONS to compare the solutions.
Choose the best to try first.
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Step 6
PUT THE SOLUTION INTO ACTION.
ACT! Try out the solution.
Take the first step, and then the second.
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Step 7
EVALUATE THE RESULT
of using the solution.
It worked? YEA!!! It didn’t work?
Go back to STEP 5 and choose a new solution to try.
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Source: DBT Handbook
Session Skill
Deciding Between
Opposite Action vs. Problem Solving
How To Decide Which To Use
Opposite Action: Acting opposite to an emotion’s action urge
Problem Solving: Avoiding or changing (solving) a problem event
Check The Facts
ASK YOURSELF
Does this emotion fit the facts?
YES
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Ask Yourself
Is acting on this emotion effective?
Check Wise Mind
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YES
Be mindful of current emotions.
Act on emotion/action urge
Problem-solve unwanted emotions
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NO
Do not act on emotion/action urge
Consider opposite action
No
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Ask Yourself
Is acting on this emotion effective?
Check Wise Mind
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YES
Be mindful of current emotions, but accept the consequences gracefully.
Reconsider opposite action.
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NO
Do not act on emotion/action urge
Change thoughts to fit the facts
Do opposite action