Problem solving techniques work in all sorts of scenarios including for the worry and anxiety you may experience in pregnancy or with a new baby. Of course, problem solving may seem a forgotten skill when you are feeling tired and overwhelmed, but the steps are a tried and true process, and if you can find 20 minutes, they are worth doing.
- Identify what you are worried or anxious about – exactly – and write it down.
- Think about, and write down some things that might counteract or provide solutions to your worry or anxiety and will help it to lessen or go away.
- Go through each of the solutions and evaluate them:
- What will make the solution work?
- What will stop it from working?
- Will it really help?
- What do you need to do to make the solution work?
- Is that do-able?
- Will the solution last long enough for you to feel better?
- Pick the most appropriate solution.
- Plan how you can make this solution work.
- Take some action and try the solution.
- Review how well the solution worked.
- Has your worry or anxiety gone away or reduced?
- If not, choose another appropriate solution and see if that helps.
Sometimes you may not be able to eliminate the worry or anxiety completely, but you may have some strategies to reduce it.
It can also be helpful to talk over these steps with someone whose opinion you value and trust. Let them help you if you are feeling too tired to think!
- 1. Understand & up-skill
- 2. Living well
- 3. Talking
- 4. Journal
- 5. Problem solving
- 6. This only takes 15 minutes
- 7. Accept, rather than fight anxiety
- 8. Relaxation & Mindfulness
- 9. Cognitive Behavioural Therapy (CBT)
- 10. What are you thinking?
- 11. Thinking record
- 12. Who to see and what type of therapy to have?
- 13. Helpful contacts