What Is the Problem Solving Skill in DBT? How to Change What You Can
Problem Solving is a DBT emotion regulation skill you use when an emotion fits the facts and the situation can be changed, by working through the problem step by step instead of only managing the feeling. At DBT Path, the original online DBT skills class taught online since 2013, you learn Problem Solving so that when a painful emotion is pointing at a real problem, you can take effective action to change the situation that is causing it.
Some emotions are signals that something genuinely needs to change. When that is the case, the most caring thing you can do is solve the problem, not just soothe the feeling.
How to use the Problem Solving skill step by step
The Problem Solving skill walks you through a clear sequence so a stuck situation becomes a set of doable steps.
Check the facts and name the problem
First, check the facts to make sure your emotion fits the situation, then describe the problem in clear, specific terms. A well-defined problem is already half solved.
Identify your goal
Decide what would have to happen for you to feel the situation is resolved. Name the outcome you actually want, not just the feeling you want to escape.
Brainstorm solutions
List as many possible solutions as you can without judging them yet. The goal is quantity first, so let yourself include imperfect ideas alongside good ones.
Choose and try one
Pick a solution that fits your goal and your resources, then put it into action with concrete steps. Try it fully before deciding whether it worked.
Evaluate the results
Notice what happened. If it worked, acknowledge it. If it did not, return to your list and try the next option. Problem solving is a loop, not a single shot.
When to use it
Use Problem Solving when you have checked the facts and your emotion fits the situation, and the situation is one you can actually change. If the situation cannot be changed, Radical Acceptance is often the more skillful path. Problem Solving is for the problems that have a door you can open.
How DBT Path teaches it
At DBT Path, you learn this skill in live, online classes led by founder Debbie DeMarco Bennett and Dr. Kathryn Holt, the same two teachers every week. Every week you also receive personalized written feedback on your skills practice from a trained DBT Path team member, so you can work through your own real problems with guidance and refine your approach. It is one part of the full DBT curriculum: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. You can explore the online DBT classes or related skills like Check the Facts and Radical Acceptance. The approach is grounded in standard DBT as developed in Marsha Linehan’s research.
Frequently asked questions
What is the Problem Solving skill in DBT?
The Problem Solving skill in DBT is a step-by-step way to change a situation that is causing a painful emotion, used when the emotion fits the facts. DBT Path teaches it as checking the facts, naming the problem, setting a goal, brainstorming, trying a solution, and evaluating the result.
When should I problem solve instead of accept?
Use Problem Solving when the situation can be changed and your emotion fits the facts, and use Radical Acceptance when the situation truly cannot be changed. At DBT Path you learn to tell the difference and choose the skill that fits.
What if my first solution does not work?
That is expected. DBT Path teaches Problem Solving as a loop, so if one solution does not work you return to your list and try the next, learning from what happened.
Is Problem Solving a real DBT skill?
Yes. Problem Solving is a standard emotion regulation skill in DBT, and DBT Path teaches it as part of the full evidence-based curriculum.
Ready to learn DBT skills with support? Explore the online DBT classes at DBT Path and join a welcoming class taught by the same teachers every week.