CBT problem-solving (5 steps)
Define the problem, brainstorm, choose, act, review — for practical stressors not only worry.
When to use: When worry is partly solvable — visas, exams, finances.
Define the problem, brainstorm, choose, act, review — for practical stressors not only worry. Use the worksheet in session or as homework. Preview the layout on the right — tap it or choose View full preview below for the complete on-screen version.
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1. Define the problem (specific, solvable slice)
2. Brainstorm options (no judging yet)
3. Pick one option — pros/cons
4. Action step — when, where
5. Review — what happened?
Related resources
- CBT & thoughtsDecatastrophizing worksheetSeparate worst-case story from likely outcome — for worry, panic, and family ‘what if’ spirals.
- CBT & thoughtsAutomatic thought recordIdentify triggers, automatic thoughts, and balanced alternatives — with examples that reflect family pressure and shame.
- CBT & thoughtsChallenging negative thoughtsCourtroom-style evidence for and against hot thoughts — for low mood and self-criticism.
- CBT & thoughtsCognitive distortionsName the thinking trap — all-or-nothing, mind reading, catastrophizing — and reframe with evidence.