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(��QL��( ��Z (�� (�� )h�� Problem Solving. ' .)10. J)qޡ����h�—�8斫����qKU���K�{P�ij���� ��8� �y����iv�y4��c�. Many of the problems or chaos that we invite, create, or have thrust upon us become less intimidating and paralyzing when we take a proactive stance toward solving them. Some problems … !���)0(�X���~^ԇ�Qq؏b��M���(�)3Rll\,G�Iɩv Featured image: For What It’s Worth by Adam Swank / CC BY-SA 2.0. Notice what useful information is embedded within those painful disavowed experiences. Observe this experience and direct compassion toward your fear, anxiety, or doubt. Remember that even when taking a mindful approach, problems aren’t always solved in the first, second, or even third attempts. Allow your thoughts, emotions, and sensations to naturally emerge; notice them just as they are, accept their presence, and release them with each breath that leaves your lungs. This is because there are so many unknowns inherent within life’s mysteries and the only person’s behaviors you can ultimately control are your own. Six-Step Problem-Solving Process (continued) Step Four: Select the Best Solutions. Maintain a mindfully open attitude as you approach potential solutions from a place of creativity. It sold over one million copies and has been translated into 17 languages. (List your, Write down the clearly stated/defined problem, Underneath each solution, write at least 10 possible strategies, Look at the three lists of strategies you created for solutions A, B, and C. Notice which solution has generated the most strategies that appear to have the greatest chances of actually, After you mindfully evaluate which of the three lists contains strategies that seem most. Decide on a Solution. óK�fhɠ,?4�5M.M�$�(4̚PM�����.Ma��̚PM ��QM҂h��ڜ=� 杊ZvGcH��P �(�� ¦Ӊ��zQIJ(@-���1!�Fh��t�)���� QFh� ���4�h`��%-!�ESQFi – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – – –. It is possible that the looming “problem” in your life has taken on its imposing or frightening form due to a conscious or unconscious unwillingness on your part to make a tough decision. Subscribe Now and I’ll Immediately Send You the Latest Issue Free! When you take the time to move through solving a difficult problem with an open heart and awakened mind, you may begin to see that the right path out of the woods was there all along… just waiting for you to notice it and summon the courage to make the journey. endobj Five Steps to Problem-solving You will face problems all your life. During the process of narrowing down your list, cross out any ideas that strike you as exceedingly unrealistic or not aligned with your true values or authentic self. Try coming up with and writing down three possible solutions based on those responses. Let go of the notion of “right” or “wrong” responses and trust yourself. In this book he identifies four basic principles of problem solving. As you begin the process of coming up with ideas that may or may not help you reach your goal(s), remember: (1) don’t criticize/judge your ideas, (2) allow yourself to generate lots of ideas/possibilities, (3) think creatively – allow yourself to be free of censorship, and (4) integrate and improve on ideas if needed – perhaps a few of your strategies have the potential to integrate into one amazing idea. 5 0 obj As you begin to set goals that will move you closer to your desired solution, remember to describe what you do want to happen, as opposed to what you don’t want to happen. I am a Licensed Professional Counselor (LPC) with a Ph.D. in Counseling Psychology from the University of Northern Colorado. Creative, effective, and mindful problem solving allows for strategies/ideas to be borne out of your authentic self… from your innermost sense of values, intuition, and alert wisdom. Observe any physical sensations that emerge at this time, reconnecting with your body. Problem Solving Techniques in CBT Master Practitioner Diploma in CBT Module 5 ... D’Zurilla & Goldfried’s Five Step Process 4. stream �i��֝�@dQ�@�6�i)�S�)i R�[email protected]�����J:RR� Z(�� The sooner you start taking active steps toward solving problems and recognize what works and what doesn’t work… the sooner you can shed the heavy robes of indecision and emotional paralysis and begin to live your most authentic life. Direct your full awareness in a nonjudgmental, accepting, and curious way toward those sensations. Your first task is recognizing that a problem exists. Problems cannot be solved and decisions cannot be made effectively before you have clearly and accurately identified the problem. ;� �)����S�F=h�S�F(�)أ �)ؤ�@���� �b�b���b��b�4��,�[email protected]��R�b��N(�� �b�E 7b�F(���;b����Q�q���Q�3��b��LR�K�Z&)@��. 2 0 obj stream . %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz��������������������������������������������������������������������������� The Next Issue of the Free Mindfulness Museletter is Coming Soon! Even if your “ideal” solution may not be realistic at this present moment, stay open to making the most out of the tools you do have to work with at this point in time. We have to do something. This exercise in brainstorming possible strategies involves the following steps: Part of engaging in this process of brainstorming from a centered place of mindfulness involves giving yourself permission to take your time, slow down your mind, and allow creative and productive strategies to emerge naturally into conscious awareness. Z ��P!1F)h��R��qF)�PqF)�P!�S�F(�)أ�6��Q���]��4 R�`у@(�њ ���% ��Pb�R�@��&)�P1���(���(�Rb�F(���Q�3b��LP�LS�I� n(�;b�E;b�E;b�E. Try coming up with and writing down three possible solutions, set goals that will move you closer to your desired solution, exercise in brainstorming possible strategies, General example of final outcome – “Five steps of effective and mindful problem solving”, ← Stop Trying to Change Your Partner: Change Your Attitude – Part Two, Choosing to Forgive: Therapeutic Stages of Forgiveness →, View all posts by Laura K. Schenck, Ph.D., LPC, Using "D-E-A-R M-A-N" to Get What You Want, "Leaves on a Stream" - Cognitive Defusion Exercise, Myers-Briggs: 8 Introverted Personality Types, 10 Practical Examples of Opposite Action - Part One, 16 Universal Desires & What Drives Your Behavior - Part One, Feeling Disconnected & Homebound? <> Allow yourself to become disentangled from those thoughts as you notice that they are just thoughts… not “facts” or absolute truth. )i- The attitude that we choose to take toward the problem can serve as a powerful determinant of our ability to reduce distress and use emotional information in helpful ways. Thank you so much. If confusing or unsettling thoughts enter into awareness, observe them with an open heart and nonjudgmental mind. Z(���( �QJ( ����KE�QKE R�@ E- �QK�( ���%%;b�E. P)��)Cր�@3F�HP�M�޾��€BҊn�F�HQI�Q�hh�޴o_Z Z7x��x��L�=��� >�o�=��=�ii�ǽǥ >�n� j7{P!�Swg�.�j Z)7{Q�8u�.4v�n�Bc�����sE ��h�f��R��R��i)i3I�!KIKB-QLAHz��R`%-P�-QLAIKHh �QJ) R�EP����@ ER�QE2B�(���)v(��b (��4QE ��� R�E Notice if any potential solutions come to you as you reflect on your responses to the last three questions from step one, regarding what you do, what you feel, and what you truly want. Maintain the creative mindful attitude that you took while generating possible solutions, as you allow your heart and mind to fully open to the process of recognizing strategies that will move you closer toward your goals. ���� JFIF � � �� �Exif II* 1 b 2 � � ���Q ���Q % Q % Adobe Photoshop CS4 Macintosh 2012:01:28 14:16:09 �� �� �� C Identify and clarify the problem. Embrace your suffering, rather than push it away. If the best strategy does not become readily apparent to you at this point, try rating the positive and negative consequences for each of the three strategies on a scale of 1 to 4 (1 = not too important or significant, 4 = very important or significant). endstream <>/Font<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 13 0 R] /MediaBox[ 0 0 720 540] /Contents 4 0 R/Group<>/Tabs/S>> What else is important in this situation? endobj The ideal solution is effective (it will meet the … Be kind toward yourself and notice the delicate way that your thoughts, emotions, and sensations are all coming together in a nuanced dance as you approach solving this problem. )h���� R�@ E- � General example of final outcome – “Five steps of effective and mindful problem solving”: (1) Problem: “I’m at a major crossroads in my life and don’t know what to do.”, (2) Best solution – based on which of the three primary solutions generated the most effective list of strategies: “Figure out better ways to respond when I feel confused or frozen by the problem.”, (3) Best strategy – based on greatest/realistic chances of success and mindful weighing of potential consequences: “Practice mindfulness meditation, emotion regulation exercises, & interpersonal assertiveness.”, (4) Awareness of consequences – accurate recognition of short-term/long-term consequences to yourself/others based on enacting the best strategy: “Positive: feel more centered/relaxed/in touch with my authentic experience, increased ability to effectively identify/respond to emotions in myself and others, & increased confidence in ability to take a stand and speak my true feelings with healthy assertiveness; Negative: fears of becoming lost within the process of meditation, temporary discomfort with allowing and responding to uncomfortable emotions authentically, & potential that expressing authentic thoughts/feelings may cause short-term/long-term hurt to others.”, (5) Evaluate & break down strategy into manageable steps – consider desired actions based on chosen strategy and commit to specific steps you will take toward putting that strategy into action: “Read about simple mindfulness exercises and set aside 20 minutes each morning/evening to practice, write out specific emotion regulation coping skills onto flashcards and practice using them when feeling calm/centered as well as during times of emotional distress, & learn about interpersonal effectiveness and assertiveness skills – actively practice clearly stating thoughts, feelings, and needs on a daily basis.”. ��)��M}k�f(S�Jn)��@Š(� ���R�P� N)������J(�����:�z�`��E(�@Ţ�)�)JZCҀ�u��Hb�ED�[email protected] ET�Z(����[email protected] ERh���R�M)[email protected]��!E� �֊Z)QҖ�8��1���z�S��% *��R'zu R�@ ~���{t���Z}5:Ө ��� k)���M��8��� %���7Ө�cqNR�%�PQN�� %(��PR�E x��U�nA��4�P��7]��1Q ��#�q0���%�o�/�j���~�,���o޼Z�TW��Z�1:B4���N���u�0}�hP�-��E]}����{���y]������Kx+�Б��+�!G��rV6�� ��˷�� ��zjHĩ���g ��}Ph;@J��qB�پL�R�#9�!�K:�7�9 !�����!Csω�� ��M`��&A3�4'�n�r�|߉� ���ȁ� ��l��U��s1?� �[email protected]/.��������wT~��X�6�@� n��� ��u��Y��Hv�s�z���.�5n+��w�v*�.R���n%�᳴b�z��g:� �hXZ;�-f�^L� 3���7��aq��:wO��t+����t|������%;�̤'9�Kସ\�s�.Gc��h��6鿨/��{�K4��zv�s����`o�Rۅ�x��]o����t�hb�C���i6�w�h�੡�M�)�Wnzv��z�lM�����e�VG�3i/���wć��Ż2�L58�-���Q�j�����Nu�"z�D�*�>mܧM\�S��%6�-�0E~����llJ���N� Some of my academic interests include: Dialectical Behavior Therapy, mindfulness, stress reduction, work/life balance, mood disorders, identity development, supervision & training, and self-care. ) step four: Select the Best solutions and direct compassion toward your fear anxiety... 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