When you’re feeling low, even everyday challenges can feel overwhelming. Instead of figuring out what to do, your mind keeps circling the same worries about school, friends, or family without finding a solution. You might think, “This is too much,” or “I’ll never be able to fix this.” The more you replay the problem in your head, the heavier it feels.
Sometimes worries are just thoughts that pass, but other times they’re about real-life situations that need action like an assignment that’s due, a conflict with a friend, or being pulled in two directions at once. When we stay stuck in worry mode, stress builds up and our mood drops even more.
That’s where problem solving comes in. It helps break big problems into smaller, clearer steps, so instead of feeling stuck, you can start moving toward a solution.
Start by being clear about what the issue actually is. Problems feel bigger when they’re vague. Try writing it down in one short sentence, like: “I need to finish my assignment, but I also have football practice.” This makes the problem easier to tackle.
Next, list as many solutions as you can, even the ones that sound silly or unrealistic at first. The goal here isn’t to pick the “perfect” answer yet, but to see all the possible options on paper. Sometimes the best solution comes from an idea you didn’t expect.
Look at each option and think about the good and bad sides. Ask yourself: “If I choose this, what might go well? What might be difficult?” Writing out the pros and cons helps you think more clearly instead of letting emotions make the decision for you.
After looking at your options, pick the one that feels most realistic and helpful right now. Remember, there’s no such thing as a “perfect” solution. You just need the best option for this moment.
Break your solution into small, doable steps. Think of it like following a recipe—what’s the first step, the second, and so on? When you have clear steps, it feels less overwhelming and more achievable.
Now it’s time to try it out. Take your first step and see what happens. You might want to note down when and how you did it (like writing the date and time), which helps you see that you’re actively working on the problem instead of just worrying about it.
After you’ve tried your plan, look back: Did it work? Did it make things easier? What did I learn? If it didn’t solve the problem completely, that’s okay. Sometimes you just need to adjust your plan or try another solution from your list. Every attempt gives you experience for the next time.
Don’t expect yourself to solve every problem perfectly the first time. The goal is progress, not perfection. Even trying these steps means you’re moving forward instead of staying stuck.
Example
Situation: Ali has an important science project due tomorrow, but his friends are pressuring him to join an online gaming session that same evening.
Identify the Problem:
All Possible Solutions:
Pros and Cons of Each Option:
Chosen Solution:
My Plan (Steps):
When I Put It into Action:
Date: _________ Time: _________
Review (How it went):
Writing down your problem-solving steps makes it feel more manageable. Even if your first solution doesn’t work, you’ll learn something that can guide your next step.
Join our monthly newsletter to get helpful mental health tips, new tools, upcoming events, and inspiring stories delivered right to your inbox. Everything is designed to support your wellbeing—one gentle step at a time.
Error: Contact form not found.