Problem Solving: a structured way through feeling stuck
Reviewed By
Stephanie Orr - Psychotherapist, MBABCP, 10+ years in the NHS and private practice
Problems of all sizes are a part of life and can sometimes leave you feeling overwhelmed or stuck. Many people think they can't cope with problems and try to avoid them, maintaining their negative beliefs. This guided journal helps break down challenges and find practical steps to overcome them.
Free to try · Responses are private & encrypted
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What does the Problem Solving Activity cover?
- A clear, specific definition of the problem
- All the possible options, without judging them yet
- The realistic pros and cons of each
- Your chosen option and a plan to act on it
Who is this Problem Solving Activity for?
Helpful if you:
😵 Feel overwhelmed or stuck by a problem
🔁 Go round in circles instead of deciding
🧩 Want a structured way forward
For therapists:
Assign Problem Solving to clients who feel stuck or avoid decisions, particularly in depression where problems feel unmanageable. Review their worked example before the next session. Fully HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
What is structured problem solving?
Structured problem solving is a step-by-step method: define the problem specifically, generate options without judging them, weigh the realistic pros and cons, pick one, act, and review. It turns a paralysing cloud of worry into a sequence of manageable decisions.
Why do I feel stuck even with small problems?
Stress narrows thinking. When you are overwhelmed, the brain flips between worrying about the problem and avoiding it, without moving towards a solution. Externalising the problem on paper interrupts that loop, which is why writing through a structure works better than thinking in circles.
What kinds of problems does this work for?
It works best for practical, definable problems: a conflict, a decision, a workload issue, a money worry. For problems outside your control, the exercise helps you separate what you can influence from what you cannot, so your energy goes where it counts.
Is problem solving used in therapy?
Yes. Problem-solving therapy is an evidence-based approach in its own right and is commonly woven into CBT, particularly for depression, where feeling incapable of solving problems feeds low mood. Therapists on Offload can assign this journal and review your worked examples.
Are you a therapist?
Assign this therapy tool and 170+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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