Work through a structured problem-solving process: define the problem, brainstorm solutions, evaluate options, and create an action plan.
Problem-Solving Worksheet
PreviewWhat is the problem? Be as specific as possible.
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What outcome would you like?
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List every possible solution — don't judge or filter yet. Quantity over quality.
Possible solutions
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Which solution will you try?
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Action plan: what specifically will you do, when, and how?
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What happened when you tried it?
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What's the next step?
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Map how thoughts, emotions, physical sensations, and behaviour interact around a triggering situation using the CBT 5-area model.
Map the developmental pathway from early experiences through core beliefs and rules to the current maintenance cycle.
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