HereToHelp.bc.ca - Problem-Solving Worksheet

Problem-Solving Worksheet

1 :: Introduction

We all deal with problems almost every day of our lives. Fortunately, we can solve most of our daily problems by thinking up a solution on the spot or using a strategy that worked for us in the past. For more detailed information about how to use this worksheet see our Problem-Solving Module.

Start »

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2 :: Do I Have A Problem?

Using your feelings What negative emotion am I having? (Frustrated? Anxious? Depressed?)

What is happening that is making me feel bad? What is happening that is making me feel this way? HINT: you can use the Stress Survey from Wellness Module 2 to help identify the source of the problem.

Make a List Write out a list of problems that come up again and again.

Look for Opportunities What are the positive aspects of the problems listed above?

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2 « Back to Do I Have A Problem?

3 :: What's The Problem?

What is going on right now that is unacceptable? For example: I have too much work to do in a day

What would I like the situation to be? For example: I would like to have less work to do in a day

What is the obstacle standing between what I would like the situation to be and what the situation is right now? For example: The boss wants me to do all the work

Describe the problem as a question For example: How can I get the boss to assign me less work?

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3 « Back to What's The Problem?

4 :: What Would I Like To Happen?

For example: my goal is to have less paperwork to do in a day. This goal is realistic and specific. An example of an unrealistic and vague goal might be: "my goal is to be happy at work". List your goals:

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4 « Back to What Would I Like To Happen?

5 :: Do I Have A Problem?

Brainstorm as many different ideas as you can without judging them (be sure to include some wild and silly examples).

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5 « Back to Do I Have A Problem?

6 :: Deciding On A Solution

Use the questions from the problem-solving module to help you decide which solution is the best for you. You can give each solution a score from 0 to 5 for each question. The solution with the highest score is probably the BEST solution for your problem. Possible Solution #1:

Will this solution help me reach my goals and solve my problem?
(0=not likely; 5=most likely)

0 1 2 3 4 5

If I choose this solution how good or bad am I likely to feel?
(0=the worst; 5=the best)

0 1 2 3 4 5

How much time and effort will this solution require?
(0=the most; 5=the least)

0 1 2 3 4 5

Does this solution have more benefits than costs if I choose it?
(0=mostly costs; 5=mostly benefits)

0 1 2 3 4 5

Possible Solution #2:

Will this solution help me reach my goals and solve my problem?
(0=not likely; 5=most likely)

0 1 2 3 4 5

If I choose this solution how good or bad am I likely to feel?
0=the worst; 5=the best)

0 1 2 3 4 5

How much time and effort will this solution require?
(0=the most; 5=the least)

0 1 2 3 4 5

Does this solution have more benefits than costs if I choose it?
(0=mostly costs; 5=mostly benefits)

0 1 2 3 4 5

Possible Solution #3:

Will this solution help me reach my goals and solve my problem?
(0=not likely; 5=most likely)

0 1 2 3 4 5

If I choose this solution how good or bad am I likely to feel?
(0=the worst; 5=the best)

0 1 2 3 4 5

How much time and effort will this solution require?
(0=the most; 5=the least)

0 1 2 3 4 5

Does this solution have more benefits than costs if I choose it?
(0=most ly costs; 5=mostly benefits)

0 1 2 3 4 5

Possible Solution #4:

Will this solution help me reach my goals and solve my problem?
(0=not likely; 5=most likely)

0 1 2 3 4 5

If I choose this solution how good or bad am I likely to feel?
0=the worst; 5=the best)

0 1 2 3 4 5

How much time and effort will this solution require?
(0=the most; 5=the least)

0 1 2 3 4 5

Does this solution have more benefits than costs if I choose it?
(0=mostly costs; 5=mostly benefits)

0 1 2 3 4 5

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6 « Back to Deciding On A Solution

7 :: Carrying Out The Solution You Choose

Plan of action All the steps you need to do to carry out your solution

Step 1:

Step 2:

Step 3:

Step 4:

Step 5:

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7 « Back to Carrying Out The Solution You Choose

8 :: Checking Up On My Progress

Did I solve my problem?

If not, what went wrong? (See problem-solving module notes for trouble-shooting)

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Print Your Results »

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1 :: Introduction

2 :: Do I Have A Problem?

3 :: What's The Problem?

4 :: What Would I Like To Happen?

5 :: Do I Have A Problem?

6 :: Deciding On A Solution

7 :: Carrying Out The Solution You Choose

8 :: Checking Up On My Progress

9 :: Print Your Results