Problem-Solving Therapy (PST) is a type of psychotherapy that helps you develop coping skills to deal with difficult life situations. Unlike other therapies that focus on deep-rooted issues, PST focuses on solving current problems. It’s also known as:
-
Short-term therapy
- Problem-solving treatment
- Structured problem solving
If you’re struggling with depression caused by everyday challenges, PST can help you find practical solutions and improve your mood.
What Does PST Treat?
PST is mainly used to treat depression, but it can also help with:
- Anxiety
- Stress
- Self-harm
- Relationship problems
- Work or home-related unhappiness
How Does PST Work?
During PST, your therapist will guide you through a step-by-step process to solve problems. Here’s what you’ll learn:
1. Identify Problems
- Recognize the issues causing stress or sadness.
- For example, if you’re feeling overwhelmed at work, the problem might be a heavy workload or poor time management.
2. Brainstorm Solutions
- Come up with realistic ways to solve the problem.
- Think of multiple options, like delegating tasks, setting priorities, or talking to your boss.
3. Choose the Best Solution
- Pick the most promising option.
- Consider which solution is practical and has the best chance of success.
4. Create an Action Plan
- Develop steps to implement the solution.
- For example, if you decide to talk to your boss, plan what to say and when to have the conversation.
5. Evaluate Results
- Check if the solution worked and adjust if needed.
- If the problem isn’t resolved, try another solution from your list.
Your therapy may also include:
- Learning coping skills for depression.
- Practicing problem-solving exercises.
- Improving communication skills.
- Completing homework assignments to stay motivated.
PST usually involves 8 to 16 sessions. It can be done one-on-one, in groups, or even with your primary care doctor. Some insurance plans may cover the cost.
Types of PST
There are three main types of PST:
1. Social PST
- Focuses on solving everyday social problems.
- Teaches you to adapt to different situations instead of using the same coping strategy every time.
- For example, if you struggle with conflicts at work, you’ll learn how to handle disagreements effectively.
2. Self-Examination PST
- Helps you set life goals and identify obstacles.
- Teaches problem-solving skills to achieve goals and accept things you can’t control.
- For example, if you want to change careers, you’ll learn how to overcome challenges like lack of experience or fear of failure.
3. PST for Primary Care
- Provided by your family doctor or primary care physician.
- This is a convenient option if you’re already seeing a doctor for other health issues.
What Do Experts Say?
PST can help manage depression symptoms, but it’s not a cure on its own. According to Dr. Jeffrey L. Binder, a psychology professor:
- PST works best for specific, concrete problems.
- For broader issues like depression, you may need to combine PST with other treatments, such as medication or other therapies.
For example, if you’re dealing with depression caused by a difficult relationship, PST can help you address the relationship issues. However, if your depression is severe, you might also need medication or additional therapy.
Should You Try PST?
If you’re dealing with depression or other challenges, PST can be a helpful tool. It teaches practical skills to solve problems and improve your quality of life. Here’s how to decide if PST is right for you:
1. Talk to Your Doctor
- Ask if PST is a good fit for your situation.
- Your doctor can explain the benefits and risks.
2. Consider Combining Treatments
- PST works well with other treatments, like medication or cognitive-behavioral therapy (CBT).
- Your doctor can help you create a treatment plan.
3. Be Open to Change
- PST requires effort and practice.
- Be willing to try new strategies and stick with the process.
Key Takeaways
- PST is a short-term therapy focused on solving current problems.
- It helps with depression, anxiety, stress, and relationship issues.
- You’ll learn step-by-step problem-solving skills.
- PST can be combined with other treatments for better results.
If you’re feeling stuck, PST might be the support you need to move forward. It’s a practical, action-oriented approach that can help you take control of your life and feel better.
Final Thoughts
Problem-Solving Therapy is a powerful tool for managing life’s challenges. Whether you’re dealing with depression, stress, or relationship problems, PST can help you find solutions and build confidence. Talk to your doctor or a mental health professional to see if PST is right for you. With the right support, you can overcome obstacles and create a happier, healthier life.