Self-Management of Depression

Problem-solving is a popular modality of psychotherapy and is also conceptualized as a brief skills-oriented training program. A problem is a real or perceived imbalance or discrepancy between the demands of a situation and one’s coping ability and reactions (Nezu et al., 1989). Problem-solving skills are not personality traits but social skills that can be learned. Successful problem-solving involves not only the right kind of orientation but also an adaptive style (Nezu et al., 2013). Problem-Solving Orientation Problem-solving orientation refers to an individual’s beliefs, attitudes, and emotional reactions to problems, as well as one’s ability to cope with them. Research has shown that there are two types of problem-solving orientation – positive and negative. 1. Positive problem-solving orientation View a problem as a challenge rather than a threat Be realistically optimistic in believing that problems are solvable Have the self-confidence in one’s ability to cope with problems Un...

If you are human, you will have problems. Having problems means that you are normal, and solving them means you are a happy normal! While the traditional therapy approaches focus on the “why” of a problem, Solution-Focused Brief Therapy (SFBT) moves the focus from the “why” of a problem to “how it can be solved.” Evidence suggests that SFBT is effective for treating mild or moderate depression and has also been widely used as a life-coaching strategy (Gingerich & Eisengart, 2000; Kramer et al., 2014). Here are five questions used in SFBT that you can ask yourself to find solutions for problems that impede your goals (Grant & Greene, 2001; Simon & Berg, 1997). 1. The miracle question: The miracle question goes like this: “Suppose one night, while I am asleep, there is a miracle and the problem that I am facing is solved. However, because I am asleep, I don’t know that the miracle has already happened. When I wake up in the morning, what will be different that will tel...

If you are human, you will have problems. Having problems means that you are normal and solving them means you are a happy normal! You can use problem-solving skills to solve major life events such as losing a job or having a serious medical condition, or ongoing daily stressors such as financial issues, arguments with your spouse, or difficulties relating to co-workers. In essence, a problem represents the discrepancy between your current state (what is) and your desired state (what you want). Problem-solving therapy is an effective treatment for depression but has received little attention as most popular books on self-help of depression heavily rely on cognitive-behavioral techniques (Kirkham et al., 2015). The problem-solving steps are described next (Martell et al., 2010; Nezu et al., 1989). Problem-solving steps 1. Define the problem in clear and specific behavioral terms, i.e., what specific behavior needs to be addressed or changed. You will be able to genera...