subject: Yet Another Tool To Help You Relieve Anxiety [print this page] Structured problem solving is a technique you can use to effectively relieve anxiety. It is generally applicable to all anxiety disorders. You can either apply the technique all by yourself or you can involve someone close to you. You can also seek professional help in applying it, but this is not always necessary.
As the name implies, structured problem solving is about solving problems that often are the cause of anxiety disorders. Research reveals that generally people with anxiety disorders have difficulty understanding their problems and often choose solutions that re-enforce their condition rather than solve it. For example, people with anxiety disorders avoid asserting themselves for fear of offending others. However, this results in them being taken advantage of.
The steps in using structured problem solving to fight anxiety are as follows:-
Step1: Identify your problem accurately. This involves delving into what is worrying you and looking beyond your feelings to identify root causes. Often people misidentify signs and symptoms as problems. For example, somebody might state a feeling of insecurity as a problem. But upon delving why that feeling of insecurity is there, you may find that he or she had a dispute with a colleague and did not assert him or herself. Therefore the real problem is not a feeling of insecurity but rather lack of assertion skills.
Step2: Brainstorm a list of solutions to your problem. The golden rule of brainstorming is that you list all solutions as they occur to you without pausing to weigh them.
Step 3: Evaluate each solution- weighing its pros and cons. On the basis of the pros and cons for each solution, choose the most viable solution. Also, your final solution could be a compound solution, that is, one derived from combining the positive features of some of the various solutions you listed in step 2.
Step 4: Think about how to implement the solution- what you need to do to enact the solution. For example, in the case of somebody with inadequate assertion skills, this might include undergoing some training in how to build self-assertion skills. You might also approach a friend or partner or whoever you trust to help you with identifying, evaluating and implementing the solutions.
Step 5: After implementing the solution, evaluate how well it is helping you. In order to overcome subjectivity, you can invite the opinion of a trusted person on whether you are succeeding in resolving the problem. ,
Final remark! Problem solving can be used effectively to relieve anxiety. However, for best results, allocate enough time and attention in applying it. You need to think through the challenges you face thoroughly and to come up with workable solutions.
