The Warrior in You: Problem Solving
It is a given that there will be obstacles and problems in life. When this occurs, we are challenged to look at our perception of control. How we perceive control will impact our stress levels positively or negatively either progressing or delaying our return to baseline.
The Perception of Control
A high level of perceived control is associated with wealth, health and happiness[1]. Emotional reactivity is reduced; physical symptoms such as headaches, nausea, fatigue are less, with a greater potential for resilience and mental strength[2]. However, it is important to be realistic about what is within your control.
Epictetus said, “some things are up to us and some are not”[3]. So, what is within your control? Yourself and how you respond to things e.g., your emotions, your judgements, your attitude, your creativity, your perspective, your determination and the choices and decisions you make[4]. Accepting this may require that you take a close look at your beliefs around what you can and cannot control. For example, you can expend great effort to organize and host a party but you have no control over whether or not people will enjoy themselves; you can work extremely hard at your job but recognition, promotion and career progression are not guaranteed; when asked, you can provide advice but you can’t control if the advice is followed; if you are a teacher you can control how you teach (by conveying your knowledge, passion and enthusiasm for the subject being taught) but not how your pupils receive your teaching.
Be mindful of your role in influencing an outcome but recognise you can’t control it; you can’t control other people, you can’t control what they think of you and you definitely can’t control nor change the past. Trying to control what is outside of your control will deplete your energy levels, make you less effective; increase your potential anxiety, frustration intolerance, depression and stress levels[5]. So, shift your focus and attention on to what you can control. This not only gives you a sense of freedom but is empowering as now you can see the obstacle/stressor for what it is, not what you wish it was or hoped it would be. Your awareness allows you to channel your energy, shape your reactions and identify the action you can take. When something is within your control that is causing distress, a key adaptive response is to problem solve.
How to Problem Solve
Problem solving is a productive allocation of your energy and requires an awareness of[6]:
what the actual problem is
a constructive and positive attitude towards solving the problem
an ability to approach the problem systematically and rationally
When seeking to problem solve it is extremely beneficial to handwrite the process outlined below for each problem, within your control, that you are seeking to solve. When we handwrite, much like when we go into a green space, the speed with which we process thoughts slows down and this allows us to crystallise our thinking.
Write down and pose for yourself this question: What is the problem? – Clearly articulate what it is. This may require critical, in-depth thinking which can sometimes be a challenge in and of itself, particularly if we are seeking to avoid addressing or are passively addressing what is going on in our lives[7]. This type of response tends to be maladaptive and ultimately results in adjustment difficulties. Courage is needed to face the obstacle/problem. Once we have clarified the nature of the problem or challenge we face, we can move onto brainstorming and identifying possible solutions.
What are the possible solutions to the problem? – This invites brainstorming, which is a fluency skill and creative act, to develop multiple possible realistic solutions which, when found evidence an in-depth understanding of the problem.
What is the best solution for you based on the information and resources that you have? The solution selected may not necessarily be the best solution overall. It does however need to be the best solution for you as, it is important to recognise and operate within one’s means, information and resources.
Implement and assess the outcome. A flexible approach is required should the original selected solution not work as planned for whatever reason. Simply adopt and implement the next best solution you previously identified.
Some Benefits of Problem Solving
It:
shifts your attention and thus your energy on to what is within your control allowing you to let go/accept or challenge your thinking in respect of what isn’t
encourages a proactive approach to addressing obstacles and challenges that you can do something about, instead of avoiding them
strengthens one’s creativity and flexibility
can stretch your comfort zone
increases your sense of agency as there is less sense of uncertainty, powerlessness and hopelessness
reduces frustration intolerance, stress, anxiety and depression levels
improves emotional wellbeing, resilience and capacity for joy[8]
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References
[1] Epel, Elissa, PhD (2022). The Seven - Day Stress Prescription. Penguin Random House UK. pg 29
[2] ibid
[3] Epictetus The Complete Works. Edited and Translated by Robin Waterfield. The University of Chicago Press, Chicago. © 2022, p 45
[4] Holiday, Ryan (2015). The Obstacle is The Way. pg 43
[5] Epel, Elissa, PhD (2022). The Seven - Day Stress Prescription. Penguin Random House UK.
[6] Metz, K, et al. (2023). Problem-solving interventions and depression among adolescents and young adults: A systematic review of the effectiveness of problem-solving interventions in preventing or treating depression. PLOS One. 1-24
[7] ibid
[8] Epel, Elissa, PhD (2022). The Seven - Day Stress Prescription. Penguin Random House UK. pg34