Problem Solving
You've named the emotion. You've checked the facts. You know your feeling makes sense—and honestly, anyone in your shoes might feel the same way.
But the problem is still there.
The stress isn't going away. The situation hasn't changed. And the more time passes, the more stuck you feel—spinning in your head, not sure what to do next.
That's where DBT Problem Solving comes in.
This skill isn't about calming your body or forcing the emotion to go away. It's about changing the situation itself—taking intentional action when your emotion fits the facts, but something still needs to change.
What is DBT Problem Solving?
Problem Solving is a DBT Emotion Regulation skill developed by Dr. Marsha Linehan. It's taught in DBT skills training and appears in DBT® Skills Training Handouts and Worksheets (2nd ed.).
If you want to learn more about DBT from DBT's main training organization, you can explore Behavioral Tech's DBT education resources.
Why Problem Solving matters
Sometimes you need skills like Check the Facts or Opposite Action to lower intensity. But other times the emotion is accurate—and the most effective move is to address the real-world problem. That's when Problem Solving is the "change" skill you want.
This isn't about fixing everything overnight. It's about getting unstuck and regaining direction.
The DBT Problem Solving Steps (one step at a time)
Step 1: Figure out and describe the problem (facts only)
Write one sentence that describes what is happening, not what it "means."
Prompt:
- "The problem is: ____."
- "What happened? Who did what? When? Where?"
Example: "My roommate and I argue about cleaning the kitchen."
Step 2: Check the facts (quick reality check)
Make sure you're seeing the situation clearly.
Prompt:
- "What are the facts I can prove?"
- "What am I assuming?"
If the facts don't hold up, pause and rewrite Step 1.
Step 3: Identify your goal (keep it small + realistic)
Pick a goal that is specific, doable, and within your control.
Prompt:
- "If this went better, what would be different?"
- "My goal is: ____."
Example goal: "We agree on a simple chore plan."
Step 4: Brainstorm solutions (quantity over quality)
List as many ideas as you can. No judging yet. Tiny ideas count.
Prompt:
- "What are 10 possible things I could try?"
- "Who could I ask for ideas?"
Step 5: Choose a solution to try first
Pick one option that fits your goal and that you are most willing to do.
If you're torn, do a quick pros/cons and choose the one you'll actually try.
Step 6: Put the solution into action (make it smaller)
Turn the solution into mini-steps and take the first one.
Prompt:
- "First step (1–5 minutes): ____."
- "When will I do it?"
Step 7: Evaluate what happened (and adjust)
After you try it, check results:
Prompt:
- "Did it help even 10%?"
- "What worked? What didn't?"
- "Do I try again, or pick a new solution?"
If it didn't work, that's not failure—that's data. Go back to Step 5 and try a different option.
Real-life example: "The Sunday Night Spiral"
- Problem (Step 1): "Every Sunday night I feel anxious and dread Monday."
- Facts (Step 2): "I have a heavy week and I avoided a few tasks."
- Goal (Step 3): "Feel more prepared so I can sleep."
- Brainstorm (Step 4): "30-minute reset, ask boss to prioritize, say no to something, do one tiny task."
- Choose (Step 5): "30-minute Sunday reset."
- Action (Step 6):
- 20 minutes: list top 3 priorities + first tiny step for each
- 10 minutes: clear desk / prep clothes
- 1 tiny task: reply to one email
- Evaluate (Step 7): "Anxiety isn't gone, but it's lighter; sleep improved."
Problem Solving is progress, not perfection
This skill works because it gives you a path forward when you're stuck—even if the path is messy.
You don't need the perfect plan. You need a first step.
Your challenge this week
Pick one stuck situation.
Do just these three steps:
- Describe the problem (facts)
- Set one small goal
- Brainstorm 5 options
Even brainstorming counts as progress.