Structured Problem Solving

We all develop coping strategies that assist us to manage the day-to-day demands of our lives and meet our needs. Our families and friends have handed some of these strategies down to us, and we develop others ourselves in response to specific problems. Some coping strategies will work for a point of time in our lives only, and others are longer term and can be used as lifelong mechanisms that we can implement when required. When the strategies we use are no longer effective, we need to employ a more systematic and structured approach to work through problems and find a suitable solution. In other words we need to try something different. Structured Problem Solving can be a helpful method to use when we need to resolve a problem. 1. Define the problem: It is important to be specific and focus on only one problem at a time. Make sure it is

your problem and that you have identified the real problem as opposed to the causes of the problem.

To increase control of alcohol intake 2. Work out the desired outcome: What do you actually want to achieve? Identify what you do want and what

you don’t want. You should brainstorm ways to achieve the outcome.

To have more non-drinking days per week and to reduce quantity per drinking occasion 3. List the factors that are preventing you reaching the desired outcome: What is stopping you from

achieving this? List both internal and external obstacles.

Drinking is the only social event where I spend time with friends Drinking helps me relax and is a good stress release

4. Identify possible solutions: List all possible solutions you can identify, but do not evaluate these as you go.

► Reduce amount of times that engage in drinking each week to three times and have four alcohol-free nights (9)

► Limit self to two standard drinks on each drinking occasion (7)

► Stop drinking altogether (1)

► Arrange to do some alternate activities with friends at least once per week, such as go for coffee or go to the cinema (8)

► Do not go to the pub each time friends offer and instead join a club, evening class or take up exercise (9)

► When you go to the pub with friends, have one night where you do not consume any alcohol (8)

► Drive to the pub on one occasion so that you do not drink (6)

5. Evaluate possible solutions against criteria: Explore the advantages and disadvantages against each solution listed and make an overall rating between 1-10 for each one (with 10 being those you feel are likely to be easiest to achieve and 1 being the most difficult to achieve).

(See bracketed numbers for each of the above).

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6. Implement: Write down exactly how you will implement the solutions, considering what, when and how you will do it. How will you cope with any obstacles and consequences?

Start by applying the actions that you have a rating between 8 and 10. Reward yourself if you achieve only three drinking nights per week – put away $30 that would have been spent drinking and use it to treat yourself to something nice. Take away $10 from the money collected each week if you do not achieve that goal. Review on Sunday of each week.

7. Follow-up evaluation: Is the problem solved? If problems remain, repeat the process from the top and

continue in this manner until you have achieved your goals. By using this exercise, you will achieve a step-by-step structured process for resolving problems that can be employed in any area of your life. Useful Resource McKay, M., Davis, M., and Fanning, P. (1997). Thoughts and feelings: Taking control of your mood and your life. Oakland CA: New Harbinger.

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