Problem solving is an emotion regulation skill used when your emotional reaction is a justified response to a difficult situation. Unlike Opposite Action, which changes your emotion, problem solving focuses on changing the situation itself to reduce the associated distress.

Use this skill when your emotion (like anger, fear, or sadness) fits the facts of the situation and acting on it would be effective. For example, if you feel fear because you're in a dangerous place, the emotion is justified, and the problem is the danger. You should problem-solve to get to safety.

Clearly and specifically describe the situation that's causing your painful emotion. What is the problem? Then, define what a successful outcome would look like. What is your ultimate goal in solving this problem?

Come up with as many solutions as you can, without judging them. Don't worry about whether they are good or bad ideas at this stage. The goal is to generate a wide range of options. Ask yourself, 'What can I do to solve this?'

Go through your list of brainstormed solutions. For each one, think about the potential positive outcomes (pros) and negative outcomes (cons). How likely is each solution to work? How does it align with your goals and values?

Pick the solution that seems most likely to help you achieve your goal with the fewest negative consequences. Create a concrete plan to put it into action. Then, follow through with your plan.

After you've tried your solution, evaluate how it went. Did it solve the problem? Did it get you closer to your goal? If it worked, great! If not, that's okay. Go back to your list of solutions and try another one. Problem solving is often a process of trial and error.