The Five Options for Solving Any Problem.

“A problem is an experience that causes painful emotions or makes you wish reality were different. It may be external, like something that happens to you, a relationship conflict, or an ongoing stressor. It may be internal, like unwanted thoughts, physical sensations, or body responses.

Whenever we have a problem in our lives, we have five options for how to deal with it.”

1.   CHANGE THE PROBLEM.

a)   Problem Solve

b)  Act Effectively.

2)CHANGE HOW YOU THINK/FEEL ABOUT THE PROBLEM.

a) Check the Facts.

b) Think dialectically.

c) Act Opposite.

3) ACCEPT THE PROBLEM.

a) Radically Accept.

b) Distract and Self-Soothe. Use Crisis Survival Skills.

c) Practice Self-Compassion.

4) STAY MISERABLE.

5) MAKE THINGS WORSE.

“Finally, keep trying, Often you’ll have to switch back and forth between options 1, 2 and 3. The options usually work best in some sort of combination, based on what is happening right now. Each new moment brings something new. Change is constant – keep experimenting!”