PR1: Five-Step Problem Solver
Virtual Coach
Work step-by-step through the Problem-Solving, Coping & Relapse-Prevention exercise with the virtual coach.
Introduction
Tangled worries often balloon because we treat them as vague clouds (“My life is a mess”). A structured problem-solving sequence slices the cloud into parts you can control and turns overwhelm into an action checklist. Originating with D’Zurilla & Goldfried’s classic five-step model, systematic problem solving boosts therapy outcomes for depression, anxiety, and medical stress, and it’s the backbone of many relapse-prevention protocols.
Instructions
Goal: Run the solver on one real-life stressor once a week for the next month.
Prep time: 10–12 min Follow-up: 5 min after the deadline to review.
Step 1: Define the Problem
Write one sentence, specific & controllable.
Example: “Monthly spending exceeds income by $250.”
Tip: If it isn’t in your control, reframe or pick a sub-problem.
Step 2: Brainstorm Solutions
List at least five ideas—no censoring.
Example: Cut streaming, sell old bike, freelance 5 h/wk, call bank about fees, revise grocery list.
Tip: Quantity over quality; silly ideas welcome (they prime creativity).
Step 3: Weigh Pros / Cons
For each idea, rate Effectiveness 0–5 and Effort 0–5; optional third column: Speed.
Example: Freelance → Eff 4 / Effort 3.
Tip: Use gut scores—keeps momentum.
Step 4: Choose & SMART-ify
Pick the best score blend and turn it into a SMART action.
Example: “List bike on Facebook Marketplace by Friday 5 p.m.”
Tip: Multiple small wins beat one perfect fix.
Step 5: Plan & Review
Calendar the action, set reminder, and jot review date.
Example: After deadline: ✓ done? new rating of stress 0–10? → Bike sold, stress 8 → 4.
Tip: If first try flops, loop back—no shame, just data.
FAQs
How is this different from Cognitive Restructuring?
Restructuring changes thoughts; problem solving changes situations. They work hand-in-hand—fix what you can, reframe what you can’t.
What if every solution feels impossible?
Shrink the goal (step 1), or add a “micro-step” row (e.g., Google average freelance rates). Momentum builds confidence.
Do I ever do steps out of order?
Stick to sequence—jumping to Step 4 without brainstorming narrows options and increases rumination.
How many loops till I quit?
If three full cycles barely dent stress, bring the worksheet to a therapist or trusted mentor for fresh eyes.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
