How to Focus on Solutions Instead of Ruminating on Problems

It is common for people to get stuck thinking about problems over and over. It may be even more challenging to get unstuck if you have ADHD, anxiety, or depression. Solution-focused therapy is a type of therapy where your counselor asks you questions to help bring to light strengths, resources, past successes, and other positive things that may have been overlooked, dismissed, minimized, or hidden.

Instead of just trying to stop thinking about problems or make your mind go blank, you can redirect your focus toward finding solutions that are unique to you.

What are your strengths?

– Is there anything about who you are as a person that has helped you in the past?

– Do you have any skill that could be used to reduce the impact, intensity, or duration of the problem?

– Clarify your values. Is there anything that truly matters to you that you may have overlooked about the situation?

– Do you have experience in facing situations that may be similar? What have you learned that could be applied to this situation?

– Is there anything else you need to remind yourself of that you are good at, that you are capable of, or that you can learn to help with this situation?

What are your resources?

– What help do you have access to?

– Who has supported you in the past that you can reach out to at this time?

– What is available in your community to help people who have a problem similar to yours?

– What organizations could you connect with to make things even a little bit easier?

– Is there anything in your environment that could change that could help improve things?

What past success might help you with your current problem?

– Were there times when your problems was slightly less bothersome, less frequent, less intense, or absent completely?

– What did you do specifically to improve your situation? Was there anything that helped even a little bit?

– Did you overcome more challenging problems? How did you do it?

What would it look like if you found a solution or if you problem disappeared?

– Imagine the first thing you would notice about yourself if that happened?

– What would your thoughts be like? What would your feelings be like?

– Visualize what that day would be like in detail.

How to maintain a solution-focused mindset?

– Set written reminders.

– Share what you are working on with others.

– Work on a list of accomplishments.

– Regularly reflect on your progress, noting anything you are doing differently that is making a difference.

– Work on a vision board.

– Find inspiration by identifying role models, mentors, or other people who have overcome similar problems.

If you are looking for counseling with a  pragmatic, solution-focused approach, reach out today to schedule an appointment.