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How can you incorporate self-care into your problem-solving process?

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Problem-solving is a crucial skill for peer support workers, who often help others cope with challenging situations and emotions. However, problem-solving can also be stressful and draining, especially when you face complex or recurring issues. That's why it's important to incorporate self-care into your problem-solving process, to protect your well-being and enhance your effectiveness. In this article, we'll share some tips on how to do that, based on the four stages of problem-solving: defining, generating, evaluating, and implementing.

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Rafael Hernández Molina

Presidente Red Global de Mentores | Mentor de Mentores | Escritor | Conferencista | Desarrollo Humano | Director…
Munazza Shoaib

GM Rewards & OD @ Engro | Chartered MCIPD | SPHRi?

1 Define the problem

Before you can solve a problem, it is essential to understand what it is, why it matters, and what you want to achieve. This stage requires clarity, focus, and empathy, which can be difficult to maintain if you're feeling overwhelmed or anxious. To practice self-care at this stage, try taking a break before you start to calm your mind and body with breathing exercises, meditation, or any other relaxation technique that works for you. Writing down the problem in a clear and concise way with positive and specific language can also help. For example, instead of saying "I'm stressed out by this conflict", say "I want to resolve this conflict peacefully and respectfully". If you're unsure or stuck, ask for help or feedback from someone you trust. You may also use peer support tools such as the SMART Recovery tool or the Problem Solving Therapy worksheet to guide you through the process.

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Rafael Hernández Molina

Presidente Red Global de Mentores | Mentor de Mentores | Escritor | Conferencista | Desarrollo Humano | Director Escuela de Mentores
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Uno de los aspectos más importantes de la dupla autocuidado y solución de problemas, se llama desidentificación. Cuando soy capaz de comprender que "No soy el problema", y tomar esa prudente y sana distancia de la situación, activando mi observador, entones ya he comenzado, de cierta manera, a solucionarlo. Me cuido, entonces, cuando entiendo que si acepto lo que ocurre, me des-identifico del hecho y por ende disminuyo la probabilidad de entrar en una espiral de sufrimiento o preocupación. Ello, es también autocuidado.

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Marie T Rogers, Ph.D.

Psychologist, Consultant, Author, Blogger, Producer & Podcaster
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Self-care is synonymous with self-respect and anything we do to maintain healthy energy levels and boundaries (both with self and others) will go a long way in solving challenging situations. The right mindset (incorporating calmness and emotional regulation) will elevate one's executive functions, which are necessary for critical reasoning, conflict resolution and problem solving. In contrast, trying to resolve complex issues when stressed, overwhelmed and feeling depleted often results in increased frustration and a poor outcome.

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Mariama Simba

OBM | Empowering Wellness Entrepreneurs | (EN/FR I streamline operations for wellness entrepreneurs, enhancing productivity and fostering a balanced business environment, so my clients can focus on their core mission.
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From my own journey, I've found that embracing the notion of always giving my best, even on days when my energy is running low, has been incredibly beneficial. It takes away the pressure of self-judgment when making choices and unfolds a vast realm of possibilities that stretch far beyond my perceived limits. It's a mindset that has truly made a positive difference for me.

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Leonardo Portillo

Lived Experience workforce Team leader Access, ED & Rehab
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Integrating self-care into your problem-solving process involves recognizing the importance of breaks and relaxation. Take short breaks to recharge, practice mindfulness techniques, and maintain a healthy work-life balance. Adequate sleep, physical activity, and moments of self-reflection can enhance your mental well-being, ultimately contributing to more effective and sustainable problem-solving.

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2 Generate possible solutions

As you strive to come up with a clear definition of the problem, self-care is essential. Positive affirmations, such as "I can find a solution" or "I have the skills and resources to overcome this challenge", can help you stay confident and motivated. Additionally, you can use the SCAMPER technique to generate more ideas. This technique stands for Substitute, Combine, Adapt, Modify, Put to another use, Eliminate, and Reverse. Moreover, rewarding yourself for your efforts or celebrating your achievements with others can also help boost your morale.

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3 Evaluate the solutions

After generating a list of possible solutions, you need to evaluate them and choose the best one. This stage requires logic, analysis, and critical thinking, which can be difficult if you're feeling biased or emotional. To practice self-care, you can use a decision matrix that compares solutions based on criteria such as feasibility, effectiveness, cost, and impact. Additionally, seek a different perspective by asking someone else to review your solutions or playing the devil's advocate. You can also use the Six Thinking Hats technique to assign different roles or perspectives to each hat. Furthermore, be flexible and adaptable by acknowledging that there is no perfect solution and that you may need to revise or change your decision later. The PACE technique (Primary, Alternative, Contingency, Emergency) can also help you prepare for different scenarios and outcomes.

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4 Implement the solution

The final stage of problem-solving requires action, commitment, and evaluation, which can be hard to follow through if you're feeling doubtful or impatient. To practice self-care at this stage, you can set SMART goals to guide your actions and track your progress. You can also use the GROW model to plan your steps and overcome obstacles. Additionally, seek support and feedback by involving others who are affected by the problem or the solution, or who can help you implement it. You can also use peer support networks to share your experiences and learn from others. Lastly, celebrate your success and learn from your failures by acknowledging your efforts and achievements, and reflecting on what worked and what didn't; the STAR technique is a useful tool for describing and evaluating your problem-solving process.

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5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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Munazza Shoaib

GM Rewards & OD @ Engro | Chartered MCIPD | SPHRi?
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The ability to solve problems no matter how complex they maybe is a life skill and instills a lot of confidence in people. A person with high level of problem solving skills will be able to manuver and navigate any adverse or difficult situation which helps with overall wellbeing. Just knowing that one is well equipped with this skill helps one feel a high level of psychological safety and helps with mental health.

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How can you incorporate self-care into your problem-solving process?

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2

3

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5

1 Define the problem

2 Generate possible solutions

3 Evaluate the solutions

4 Implement the solution

5 Here’s what else to consider

Peer Support

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How can you incorporate self-care into your problem-solving process?

1

2

3

4

5

1 Define the problem

2 Generate possible solutions

3 Evaluate the solutions

4 Implement the solution

5 Here’s what else to consider

Peer Support

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