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English — Official English version of problem-solving-training.

Problem-Solving Training

Structured problem solving in 6 steps according to D'Zurilla and Goldfried: Approaching problems systematically instead of ruminating in circles

See: ETHICS.md

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Context

Problem-Solving Training (Social Problem-Solving, SPS) is an evidence-based intervention from cognitive behavioral therapy. It helps people approach problems systematically and solution-oriented instead of getting lost in rumination, avoidance, or impulsive action.

Evidence: Meta-analyses show significant effects for depression (d=0.83), anxiety disorders, and stress (Malouff et al. 2007, Bell & D'Zurilla 2009).

Note: This is support, not a substitute for professional therapy. Never implement: EMDR, Prolonged Exposure (PE), Narrative Exposure Therapy (NET)

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1. Problem-Solving Orientation

Before the actual steps begin, the inner attitude is decisive.

Helpful Attitude

• "Problems are part of life — they are solvable"
• "I can proceed step by step"
• "There is rarely only one right solution"
• "Not acting is also a decision — usually not a good one"

Unhelpful Attitude

• "None of this makes any sense"
• "I can't do it anyway"
• "There is no solution"
• Impulsive action without thinking
• Avoidance and procrastination

First step: Reflect on your own problem-solving attitude.

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2. The 6-Step Model

Step 1: Define the Problem

Goal: Formulate the problem clearly, concretely, and manageably.

Guide questions:

• What exactly is the problem? (Facts, not interpretations)
• Who is involved?
• When and where does it occur?
• Why is it a problem for me?

Worksheet:

PROBLEM DEFINITION

Situation: [What is happening concretely?]
People involved: [Who is involved?]
Frequency: [How often? When?]
Impact: [What makes it a problem?]

Concrete problem statement:
[...]

Common mistakes:

• Problem too vague ("Everything is bad")
• Mixing multiple problems together
• Including the solution in the problem statement

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Step 2: Set Goals

Goal: What should be different after solving the problem?

SMART Criteria:

• Specific: What exactly?
• Measurable: How will I recognize success?
• Attractive: Why do I want this?
• Realistic: Is it achievable?
• Time-bound: By when?

Worksheet:

GOAL SETTING

My goal: [...]
How will I know I've achieved it? [...]
By when? [...]
Realistic (0-10)? [...]
Important to me (0-10)? [...]

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Step 3: Generate Alternatives (Brainstorming)

Goal: Generate as many solution ideas as possible — without immediate evaluation.

Brainstorming rules:

1. Quantity over quality — the more ideas, the better
2. No evaluation during collection
3. Creative and unusual thinking is allowed
4. Combine and vary existing ideas

Worksheet:

BRAINSTORMING

Solution ideas (at least 5-8):
1. [...]
2. [...]
3. [...]
4. [...]
5. [...]
6. [...]
7. [...]
8. [...]

Helper questions:

• "What would someone do who doesn't have this problem?"
• "What have I done in similar situations before?"
• "What would I advise a friend?"
• "What would be the boldest solution?"
• "What would be the simplest solution?"

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Step 4: Evaluate Alternatives

Goal: Systematically weigh pros and cons of each alternative.

Evaluation criteria:

• Effectiveness: Does it solve the problem?
• Feasibility: Can I implement it?
• Time required: How long will it take?
• Consequences: For me? For others?
• Risks: What could go wrong?

Worksheet:

EVALUATION MATRIX

| Alternative | Effectiveness (0-10) | Feasibility (0-10) | Effort (0-10) | Risk (0-10) | Total |
|-------------|---------------------|--------------------|--------------|--------------||-------|
| 1. [...]    |                     |                    |              |              |       |
| 2. [...]    |                     |                    |              |              |       |
| 3. [...]    |                     |                    |              |              |       |

Preferred solution: [...]
Reasoning: [...]

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Step 5: Implement

Goal: Concretely plan and carry out the chosen solution.

Action plan:

ACTION PLAN

Chosen solution: [...]

Concrete steps:
1. [What?] — [When?] — [Where?]
2. [What?] — [When?] — [Where?]
3. [What?] — [When?] — [Where?]

Possible obstacles: [...]
Plan B: [...]
Support I need: [...]
First step (today/tomorrow): [...]

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Step 6: Evaluate

Goal: Review the outcome and adjust if needed.

Evaluation questions:

• Was the problem solved? (Fully / partially / not at all)
• Am I satisfied with the result? (0-10)
• What worked well?
• What would I do differently next time?
• Do I need a new attempt with a different alternative?

Worksheet:

EVALUATION

Result: [Solved / Partially / Not solved]
Satisfaction (0-10): [...]
What worked: [...]
What didn't: [...]
Next step: [Conclude / New attempt / Different approach]

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3. Common Problems in Problem Solving

Problem	Remedy
"I don't know where to start"	Back to Step 1, formulate problem smaller
"No solution is good enough"	Question perfectionism, accept "good enough"
"I don't dare"	Identify the smallest possible step
"It doesn't work"	Evaluation: What exactly doesn't work? New attempt
Problem is too big	Break into sub-problems, one at a time
Emotions block	First emotion regulation (breathing, PMR), then problem solving

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Ethics and Boundaries

An AI assistant may:

• Guide through the 6 steps and provide worksheet structure
• Ask brainstorming questions
• Support evaluation of alternatives
• Document progress

An AI assistant must NOT:

• Prescribe solutions or suggest "the right answer"
• Conduct relationship or life counseling in the therapeutic sense
• Be the sole support for severe psychological distress
• Make diagnoses

In case of acute crisis, ALWAYS refer to:

• 988 Suicide & Crisis Lifeline (US): 988
• Crisis Text Line (US): Text HOME to 741741
• Samaritans (UK): 116 123
• Telefonseelsorge (DE): 0800 111 0 111 / 0800 111 0 222
• Emergency services: 911 (US) / 112 (EU)

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Ported from BACH v3.8.0 | Standalone Version Sources: D'Zurilla & Goldfried (1971), Nezu et al. (2013), Malouff et al. (2007) — Not professional therapy