Next Move Therapy
Process-Based Therapy (PBT) in Moray & Online
Problem-solving and mental health are deeply linked. Good problem-solving reduces stress by helping you tackle challenges step-by-step, giving a sense of control. Poor problem-solving—like avoidance or overthinking—can worsen anxiety and depression. Problem-Solving Therapy (PST) is a proven method to break negative cycles by teaching practical ways to identify, evaluate, and act on solutions. Strengthening problem-solving skills boosts resilience, emotional regulation, and confidence. Whether it’s breaking tasks into smaller steps or asking "What’s one thing I can do right now?", effective problem-solving is a key tool for mental well-being.
When faced with a decision, ask yourself: Is there any shame, guilt or regret attached to this decision? If there is, don't do it. It will weaken your self-esteem and mental health.
Here are suggestions for each problem-solving and decision-making strategy, designed for clarity and practical use:
| Situation | Strategy |
|---|---|
| Complex problems | First Principles + 5 Whys |
| Quick daily choices | Eisenhower Matrix |
| Team disagreements | Pros/Cons List (group input) |
| Personal goals | 10-10-10 Rule |
Pro Tip: For big decisions, sleep on it—your subconscious processes options best offline.
Title: "Problem Solver’s Roadmap"
Sections:
Define the Problem
"What’s the specific issue? Who is affected?"
*"How would I explain this to a 5-year-old?"*
Brainstorm Solutions
Blank space for 10+ ideas (no filtering).
Evaluate Options
Table with columns: Pros, Cons, *Feasibility (1-5)*.
Action Plan
"First step:" [ ]
"By when:" [ ]
Review
"What worked?"
"What would I tweak?"
Design Tip: Use a flowchart visual with arrows between steps.
Title: "Break It Down to Build It Up"
Steps:
Write the problem (e.g., "I’m always behind on emails").
List assumptions (e.g., "I must reply to every email").
Challenge each ("Why? What if I didn’t?").
Rebuild from truths ("Only 20% of emails need replies").
Visual: Tree roots labeled "Assumptions" branching into "Core Truths."
Title: "Dig to the Root"
Format:
Problem: [I’m stressed about work]
1. Why? – Too many deadlines.
2. Why? – I took on extra projects.
3. Why? – I feared saying no.
4. Why? – I worry people will judge me.
5. Why? – I tie my worth to productivity. → *Root cause!*
Tip: Add a "So now I will..." box at the bottom.
Title: "Urgent vs. Important"
Grid:
| Urgent | Not Urgent | |
|---|---|---|
| Important | Do now (e.g., crisis) | Schedule (e.g., goals) |
| Not Important | Delegate (e.g., interruptions) | Eliminate (e.g., distractions) |
Example: Pre-filled with "Reply to boss’s email" (Urgent/Important) vs. "Scroll social media" (Not Urgent/Not Important).
Title: "Future Me Will Thank You"
Questions:
How will I feel about this in 10 days?
What about 10 months?
And 10 years?
Space to write:
Decision: [Should I quit my job?]
10 days: Scared but relieved.
10 months: Building my freelance biz.
10 years: Best choice ever.
Title: "Devil’s Advocate Challenge"
Prompts:
"What’s one piece of evidence that contradicts my belief?"
"How would someone I disagree with argue this?"
Title: "STOP & Choose"
Acronym:
Stop (Pause physically)
Tune in (Name the emotion: "This is frustration")
Options (List 3 responses)
Proceed (Pick the values-aligned choice)