Problem-solving therapy (PST) helps individuals manage stress by breaking down challenges into practical, manageable steps. The aim of the therapy is to help people cope more confidently with adversity.
By breaking down complex challenges into manageable steps, PST empowers people to take control of their circumstances, build resilience, and develop a greater sense of self-efficacy.
Its straightforward nature makes it a versatile therapeutic approach, suitable for various mental health conditions as well as daily challenges.
This article explores problem-solving therapy, its uses, and limitations. It also covers when individuals should seek professional help.
PST is a structured type of talk therapy that helps individuals address life’s difficulties by developing problem-solving skills. It is grounded in cognitive behavioral principles and emphasizes practical action.
The core idea behind PST is that many stressors become overwhelming due to a lack of clear strategies to cope with or resolve them. To address this, PST teaches individuals
- identifying the problem
- thinking of potential solutions
- weighing the pros and cons of these solutions
- implementing the most effective strategies and reflecting on the outcome
By breaking down complex problems into smaller, more manageable parts, PST aims to reduce their emotional effects. This process may provide immediate relief from stress and equip people with the skills to handle new challenges.
Practitioners can deliver PST in individual therapy sessions, group settings, or self-guided formats, making it accessible to many people.
PST has demonstrated effectiveness in treating various mental health conditions, particularly those associated with stress.
Depression
There is some evidence PST may help with depression.
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Researchers compared three groups:
- 31 people receiving only antidepressant treatment
- 32 people receiving combined antidepressant treatment and PST
- 30 people without depression who were the control group
Researchers assessed participants over 12 weeks. Results showed that combining PST with antidepressants led to greater improvement in depression symptoms and cognitive performance than antidepressants alone.
Anxiety
PST may benefit people with anxiety by addressing the tendency to feel overwhelmed by problems.
In a 2018 systematic review, researchers assessed the effectiveness of PST for anxiety and depression. Studies included 11 trials with 2,072 participants, comparing the outcomes of PST with other treatments such as standard care or antidepressants.
Results indicate that PST had significant positive effects on reducing anxiety symptoms, making challenges feel more manageable and reducing overall stress levels.
The therapy’s focus on practical problem-solving skills contributed to improved coping mechanisms for anxiety.
Substance use disorders
PST may help people identify the underlying problems that contribute to substance use, such as life stressors or relationship problems. It aims to provide tools for addressing these issues directly so that people have less motivation to use substances to cope.
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Researchers measured the adolescents’ depression, anxiety, problem-solving skills, treatment motivation, and addiction severity.
Both groups showed reduced depression and anxiety, but PST participants improved problem-solving skills and the motivation to participate in treatment.
Additionally, addiction severity decreased in the PST group, although not significantly. Therefore, researchers suggest it could play a valuable addition to traditional treatment.
However, more research is necessary to determine whether PST is an effective therapy across a larger range of people and over a longer period of time.
Proponents of PST say it has many uses beyond treating mental health conditions. It may help in other situations where people have problems that feel overwhelming.
For example, it may help a person:
- navigate a career change
- manage their money
- improve tense or unhappy relationships
- make lifestyle changes for better health or well-being
According to the American Psychological Association, PST can apply to bigger stressors, such as losing a job or divorce, as well as problems people often perceive as minor but that can accumulate and become problematic.
It is possible to use PST on its own or in combination with other strategies.
Learn more about the different types of therapy.
PST teaches
Problem identification
The process of PST begins with clearly identifying specific problems.
Many individuals struggle with vague or generalized stress, making it difficult to address the things that are contributing to it. The first skill of PST is articulating the problem, or problems, in concrete terms.
Brainstorming solutions
The next step is to generate a wide range of potential solutions without immediate judgment or evaluation of those ideas.
The goal is to think creatively and consider as many options as possible, including those that might seem unrealistic at first. This process encourages individuals to think beyond their usual coping mechanisms.
Decision making
People then evaluate each option based on its feasibility, potential effectiveness, and risks. They select the most suitable option, balancing practical considerations with personal preferences.
Implementing solutions and evaluating results
This phase involves putting the chosen solution into action through a detailed plan. It may include setting a timeline, identifying necessary resources, and outlining specific steps.
The emphasis is on taking small, manageable steps toward resolving the problem, which can boost confidence and motivation.
The final step is assessing the solution’s effectiveness, such as whether it worked as expected or had unforeseen challenges.
If the solution did not resolve the issue, the individual can revisit previous steps, adjust the approach, or try alternative solutions. This helps refine problem-solving skills over time.
PST may be effective for many situations, but it is not a universal therapy for all mental health concerns.
For example, PST is not suitable for people with severe mental health symptoms, such as suicidal ideation or psychosis. These require more intensive therapy and support from medical professionals.
Because it focuses on practical solutions, PST also does not explore deep-rooted emotions, beliefs, or experiences, such as traumatic events. For some people, addressing this is necessary for long-term improvements in mental health and well-being.
PST also requires active participation from the individual. It may be difficult for some people, such as those with significant cognitive impairments, to understand or apply it.
People can speak with a knowledgeable doctor or mental health professional about any anxiety, mood changes, or difficulties with stress that they may be having. They can listen to a person’s concerns and provide advice on some of the options available.
It is particularly important to speak with a doctor first if a person has physical symptoms. Mental health can affect physical health and vice versa.
Seek immediate support if:
- symptoms get suddenly or progressively worse
- a person finds it difficult to take care of themselves
- they engage in self-harm
- they think or talk about suicide
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
- Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you’re not in the same household, stay on the phone with them until help arrives.
Problem-solving therapy (PST) is a practical and evidence-based approach that can help people address everyday challenges and build resilience to stress.
PST helps people regain control over their lives by teaching structured problem-solving techniques. This can reduce how overwhelming problems are, which may help reduce anxiety and improve feelings of self-efficacy.
While evidence suggests PST may help with certain mental health conditions, such as depression or anxiety disorders, it is not suitable in all cases.
It is important to speak with a doctor or mental health professional for a diagnosis.