Solve A Problem

2 Sessions

Are you facing a problem and feeling stuck? At Therapy Lab, we see problem-solving as a structured therapy experience that often leads to more than just the solution. Problems, while quite stressful when we’re facing them, can be a gateway to self-discovery, mastery, and self-confidence.

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Therapy Lab’s two-session Solve A Problem Plan offers structure for whatever mess you find yourself in! The structure will help guide you through some key steps: identify the problem, get creative with your perspective, identify any urges that are fear-based, and make a plan, even if it’s not perfect.

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What is Problem-Solving Therapy?

Problem-solving therapy is a cognitive-behavioral therapy that helps people address a specific challenge in everyday life. This intervention helps you take an overwhelming situation and break it down into one that’s approachable by coaching you with solution-focused strategies. These strategies include challenging your self-defeating beliefs, cultivating a mood for optimism and hope, and supporting you in making an actionable plan.

Helping you build skills in cognitive flexibility and perspective-taking can help you reduce psychological distress and enhance well-being.

Why you might choose this plan

Feeling stuck or overwhelmed by a specific problem

Difficulty seeing alternative solutions to a situation

Anxiety or stress when facing a challenging decision

Tendency to think rigidly or “black-and-white”

Interpersonal conflicts or communication issues

Trouble aligning behaviors with personal values

Need for an objective, or outside, perspective

Desire to improve problem-solving skills and decision-making

What to expect

In TL's Solve A Problem plan, you'll work with a skilled licensed therapist over two sessions to define the problem you’re facing, cultivate a new perspective, and make a plan using your therapist as an accountability partner.

More specifically, in the first session of this plan, the key goals are to help you define the problem, explore how cognitive rigidity or anxiety might be limiting your perspective, and learn how to challenge unhelpful thoughts. The session will involve a review of your personal values to make sure that your next steps align with what's most important to you.

By the end of the first session, you’ll make a concrete plan and talk with your therapist about any obstacles you foresee and how you can approach them.

Then, when you return for the second session, your therapist will process the experience with you–how you managed your action plan and what happened. Whether the plan was 100% successful or not, you’ll have lots of learnings and self-discovery to discuss with your therapist. And hopefully, you might have a problem solved as well!

In-person, telehealth or both

Your Therapy Lab therapist can deliver the Solve A Problem Plan through in-person visits, by telehealth, or through a combination of the two.

How long does therapy take?

This focused plan consists of two sessions, typically completed over one to two weeks. Each session lasts 45 to 50 minutes.

About Therapy Lab therapists

Therapy Lab therapists specializing in the Solve A Problem plan are skilled with CBT and with the problem-solving intervention, specifically. They are committed to providing a supportive, non-judgmental space in which you can share your fears, your doubts, and your hope as you face an important challenge in your life.

Do you have more questions? Please book a complimentary welcome call. We're here to help.