The Problem-Solving Toolkit: Your Emotional Swiss Army Knife for Work-Related Stress

It can be easy to feel overwhelmed when faced with work-related stress, whether it’s by the sheer number of demands you’re facing or by the complexity of just one. When confronted by this, many of us freeze, becoming paralyzed by indecision on where to even start, or spiral into worrying about all the “what ifs” that have no satisfying answer.

Maybe, the problem isn’t the problem itself, but how you solve it.

Let’s delve into what makes good problem-solving skills and how they can help you simplify your problems and manage your stress.

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Defining Work-Related Stress: The First Tool to Manage Stress Effectively

Giving yourself a clear definition of the problem, not just feelings around it, is a crucial first step, backed by evidence showing that structured problem-solving approaches can significantly reduce mental health symptoms (Bell & D’Zurilla, 2009).

It’s been said that a problem well defined is a problem half solved. Often in fully defining the problem, we see solutions that were not readily apparent. If you haven’t already, take the time to really define your problem down to granular detail.

Start with the W questions:

• Who is present when the problem occurs?

• What happens? Or doesn’t happen?

• When does it happen? When did it begin?

• Why does it happen? Why is it a problem?

• How does it happen? How have you responded so far?

By answering these questions, and any other ones that may be relevant to your particular problem, you can build a holistic view of the issue. Only by having a solid understanding of what the problem is can we go about solving it.

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Shifting Your Perspective on Work-Related Stress: Reframe Challenges as Opportunities for Growth

When faced with work-related stress, a simple shift in perspective can transform your view of the situation, turning what feels like an insurmountable task into a manageable challenge. The best problem-solvers view problems in a specific way. They appraise them differently from others:

• Problems are a normal part of life with specific causes.

• Challenges to meet, not threats to avoid.

• Confidence in their abilities to find a solution.

• Realistic expectations about the time and effort required to solve the problem.

They also recognize problems early, using feelings as clues to start the constructive problem-solving process.

Be honest with yourself:

Is there any way that you might be viewing the process of problem-solving that is unhelpful? Could a shift in attitude benefit you?

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Setting Clear Goals to Tackle Work-Related Stress: Create a Roadmap for Stress Management Success

It may seem irrelevant but knowing how far you want to solve the problem and how you’ll know when it’s solved is crucial. Not every problem has the same end-goal, and by defining this clearly, you can also decide how much effort needs to be put in to achieve it.

Good goal setting typically follows the SMART structure:

• Specific

• Measurable

• Achievable

• Relevant

• Time-limited

Once you have set an appropriate goal, it may be necessary to revisit your problem definition.

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Unlocking Creative Solutions to Work-Related Stress: Brainstorming Ideas for Effective Stress Management

Brainstorming creative solutions for work-related stress requires some structure. It’s not as simple as writing your problem on a piece of paper and coming up with ideas. Here’s how to make it more effective:

• Don’t evaluate your ideas until after you’ve finished generating them. Premature evaluation can hinder creativity.

• Don’t limit yourself. No idea is too “stupid” at this stage, everything is on the table.

To aid in generating creative solutions, consider asking yourself these questions:

• “What would someone I respect do in this situation?”

• “What have I done in the past to cope with similar problems?”

• “What would I advise someone I care about to do in a similar situation?”

These questions can help expand your thinking and guide you toward potential solutions.

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Solution Evaluation and Action Planning: Using Your Toolbox to Resolve Work-Related Stress Effectively

Once you have a range of solutions, it’s time to evaluate them. For each idea:

• List the advantages and disadvantages of each.

• Maximize the advantages and minimize the disadvantages.

• Consider combining solutions to create a stronger approach.

Then, choose your best solution and plan out the individual steps.

• Anticipate any setbacks or pitfalls.

• Are there gaps in your knowledge or resources that might hinder you?

• Can you obtain the missing information or resources?

Be sure to identify a Plan B in case your primary solution breaks down.

Finally, take action! Enact your plan and follow through. Only by doing so can you determine whether it works.

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Reflecting on Your Work-Related Stress Solutions: Learn and Grow from Every Experience

Here’s the important part: reflection. Once the dust has settled, take a moment to look at the problem.

• What did you learn from the process, whether it was successful or not?

• What would you do differently next time?

Reflecting on and learning from both your successes and failures helps you become better at handling future problems.

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Ready to Add More Tools to Your Work-Related Stress Management Toolbox?

If you’re feeling stuck or overwhelmed by work-related stress, remember that each tool you add to your toolbox will help you better manage future challenges. Reach out for personalized support to continue building your stress relief toolkit.

References

• Bell, A.C., & D’Zurilla, T.J. (2009). Meta-analysis: Problem-Solving Therapy efficacy. Clin Psychol Rev.

• Cuijpers, P. et al. (2018). PST for depression/anxiety in primary care. J Am Board Fam Med.