The Art of Escaping the Problem Fixation: A Guide for Leaders

I am a self-employed leadership and business coach for four years now. I have been able to support clients from first-time leaders to VP level to tackle their business and leadership challenges, expand their toolsets, plot their career trajectories, and grow as humans. And yet, there is this one type of recurring challenge that I have often observed leaders falling into that hinders change: the problem fixation (also called problem trance).

Common thought patterns associated with a problem trance

The problem fixation or trance is a state where one becomes so focused on problems that it becomes challenging to see solutions or adopt new perspectives. When you are in a problem trance, your thoughts are typically dominated by negativity, self-doubt, and a sense of being overwhelmed. Chances are high you might have encountered the problem trance at work yourself. Especially as a leader, where you face lots of tough problems and are expected to provide quick and "correct" decision-making, problem trances might occur regularly. Typical signals that you are in a problem trance are that you

• start catastrophizing ("Everything is falling apart."),
• use overgeneralization ("I always fail at things like this."),
• feel hopelessness ("There's no point in trying."),
• start ruminating ("Why did this happen?", "What if it gets worse?"),
• deal with a fear of judgement ("What will others think of me?"),
• or immerse in perfectionism ("I have to solve this perfectly.", "Any mistake will be a disaster.", "I can't move forward until this is completely resolved.").

The good news is that there are techniques to escape this trap and regain a productive, solution-oriented mindset.

What actually is the Problem Fixation or Problem Trance?

The problem fixation or problem trance is a mental state where a person is so absorbed by a problem that they direct all their energy and attention towards it. Neurophysiologically, this occurs due to several factors:

1. Activation of the Amygdala: The amygdala, part of the brain's limbic system, is responsible for processing emotions, especially fear and stress. When a problem is perceived as a threat, the amygdala becomes highly active, triggering a fight-or-flight response. This heightened state of alertness can lead to a fixation on the problem.
2. Suppression of the Prefrontal Cortex: The prefrontal cortex, responsible for higher-order thinking, problem-solving, and creativity, is less active when the amygdala is in overdrive. This suppression makes it difficult to think logically and develop creative solutions.
3. Release of Stress Hormones: The perception of a problem as a threat leads to the release of stress hormones like cortisol. High levels of cortisol can impair cognitive functions, reduce memory retention, and narrow attention, contributing to a tunnel vision effect where only the problem is visible.

Now that we have looked at the neurophysiological science behind, how can leaders escape this phenomenon?

Ways to Escape the Problem Trance

• Create Awareness: The first step to overcoming the problem trance is recognizing that you're in it. Look for signs such as repeatedly ruminating over the same problem or feeling stuck. Once you become aware of these patterns, you can actively counteract them. Usually, this already contributes 50% to the solution!
• Shift Perspective: A powerful way to break the problem trance is to consciously shift your perspective. Ask yourself questions like: What opportunities does this problem present? What would an uninvolved person see in my situation? How will I view this problem five years from now? These questions help shift the focus from negativity to potential solutions.
• Celebrate Small Wins: Often, we're trapped in the problem trance because we feel overwhelmed by an insurmountable challenge. Break the problem down into smaller, manageable parts and celebrate each small success. Put the smaller bits on your to do list and you will soon cross off the first task. This boosts confidence and provides new energy.
• Cultivate Solution-Oriented Thinking: Instead of focusing on the problem, direct your attention to potential solutions. Ask yourself: What can I concretely do to improve the situation? Who could help me with this? What resources are available to me? By focusing on actionable steps, you activate your creativity and are more likely to find a way out of the crisis.
• Create Mental and Physical Distance: Sometimes, taking a break and physically removing yourself from the problem helps. Go for a walk, exercise, or engage in something entirely different. Just grabbing your shoes and going outdoors or working from a different place (like a co-working space, café, etc.) can sometimes work wonders. This distance can lead to new ideas and perspectives emerging naturally.

And if you're now saying: Yes, but... – then watch out, you could be in a problem trance already!

In a nutshell

The problem trance is a common state but can be overcome with conscious effort and the right techniques. By focusing on solutions, acknowledging small victories, and shifting your perspective, you can regain your mental strength and act more effectively as a leader. Remember: Problems often present opportunities for growth and development. Embrace these opportunities and don't let the problem trance overwhelm you.

And what if I am still overwhelmed?

First, Rome wasn't built in a day. Implementing different thought patterns than the one you are used to take time – be patient with yourself and try different strategies. You will be astonished: Usually changing just one variable in the "problem game" can lead to significant betterment.

If you are interested in the fundamentals and theory of problem fixations, I recommend Dr. Gunther Schmidt's (medical doctor) "Einführung in die hypnosystemische Therapie und Beratung" – a wonderful, wise and well-explained 120-pages read by the German pioneer of systemic, solution-oriented approaches for consulting, coaching and psychotherapy.

And if this still doesn't sound like a solution for you, you might want to get in touch with a coach: Experienced coaches can draw from their repertoire of externalization techniques, dissoziation techniques and will help you shift your focus towards solution orientation – and if they are theoretically sound as well, they can also educate you, why and how they do this.

Thanks for reading until this point and for educating yourself on how to escape problem trances. Please let me know if you have any questions, inputs or thoughts. I also invite you to share your experiences with these mental states or the suggested escape strategies!