Problem Solving Skills  

Practical problem solving skills can be among the most useful techniques to learn to help us in dealing with stress.

As well as learning to cope better with our symptoms of stress (as discussed on our other pages) learning problem solving skills helps us to tackle the day to day practical difficulties that we face, that contribute to the causes of our stress.

picture by Siddy Lam

Our website is all about binge eating and other eating disorders, but on top of the stress caused by the eating problems themselves, there will also be all the other everyday problems to contend with, such as: relationship problems; difficulties at work; money worries; family issues, and many more.

If we do not personally have good coping abilities, then all these other difficulties can weigh heavily on our minds, piling stress upon stress, which will in turn exacerbate our problems with eating disorders.

So, in order to develop better problem solving skills, follow these simple steps:

STEP ONE

• First of all, make a list of all the current problems you are facing
• Then put them in order of priority, from the most important for you to deal with (or the most urgent) to the least.
• Then choose one to concentrate on for now – this might be the problem that would make the biggest difference to your life were it to be solved; or the one that needs addressing most urgently that you cannot put of dealing with any longer; or perhaps to start with, you could choose the easiest problem to deal with first, as solving this might give you a boost in confidence that would then help you to move on and tackle the other problems.

STEP TWO

Once you have decided which problem to tackle, now spend a few minutes and list all of the possible solutions you can think of that could help to solve this problem.

Really let your imagination get to work here. Even if some of your ideas sound funny, or ridiculous or impossible, just write them all down for now.

STEP THREE

Now go through our list of possible solutions and evaluate each one. Consider things like:

• Is this idea practical and achievable? Is this something that I will be able to make happen?
• Would this be effective in solving my problem?
• Would this idea negatively impact upon anyone else?
• Can I find help and support to help me achieve this outcome?

Try to be as honest with yourself as possible (without ‘putting yourself down’ or feeling negative about your own abilities) as you evaluate your ideas.

STEP FOUR

Having evaluated your ideas, you can now reject the unrealistic or unachievable solutions and narrow your list down to a few good possibilities.

STEP FIVE

Now choose one – and TRY IT OUT!

STEP SIX

Once you have tried your solution, obviously you will know if it has been successful or not. If it has, then that’s great, and you can now choose another problem on your list to tackle by going through the same problem solving skills process with a new sense of confidence!

However, if this solution did not work, then DO NOT LOOK AT IT AS A FAILURE, but rather see it an important learning experience. You can then look back over your list of ideas, and try out another possible solution instead.

The really valuable thing about this process is that you can use it in virtually any area of your life to help you in dealing with stress and other problems.

When Problems Seem Insurmountable

Sometimes, as I am sure we are all aware, we cannot solve every problem. In such situations, it can be helpful to make some other considerations:

“Is this something I can change?” – if not……

“Is this something I can change how I think and feel about?” – (for instance, someone may be caring for an elderly relative, and finding they are feeling resentful and irritable as a result. They may not be able to leave their role as a carer, but they may be able to change how they feel about their relative and look for other sources of support) – or if not……

“Then is this something I have to accept, and cope with the best way that I can?”

If your problem falls into the last category, then you can still use the same problem solving skills process to help you think of as many ways to help you cope as you can.

Such ideas may include things like:

Going to the library or advice centre to find out if there are any local sources of support I could contact

Explaining to friends and family what I am going through so they may understand and help support me

Building in specific times in the week dedicated just for ‘me’ to simply relax and take time out

Joining a self help support group

Researching and finding out as much as I can about the issue I am having difficulties with (increased knowledge helps build confidence)

Looking on the web for forums, websites and online support organisations

And lots more!

Sometimes the problems we face can seem overwhelming, and this can be when we turn to food for comfort and end up binge eating in order to ‘swallow down’ our worries and emotions.

But using these problem solving skills can help to give us a new found sense of control. We can chip away at our problems, find our own personalised solutions, and gain a new sense of perspective and purpose.

Best Wishes, and Good Luck