Problem Solving: One of the problems with worries is that they can often seem like “real problems” rather than worries. Many people who worry find the problem solving techniques discussed in Session 7 to be very helpful in challenging worries. Learning how to tell the difference between Type I and Type II problems is a good start. You can divide your worries into Type I and Type II Problems.
Remember the following rules:
|
Type I Problems (life problems in the here and now) |
Type II Problems (negative thoughts and cognitive distortions) |
|
Need to be solved Can not be delayed Are not about the future May involve people you know May involve daily situations |
Vague statements Worries about the self Worries about other people Worries about the world Worries about the future |
When people are depressed or anxious it‘s hard to tell the difference between a Type I and a Type II problem. However, if you can identify your worries as being about Type I and Type II Problems you can use CBT techniques for worry to deal with the Type II problems and the problem solving techniques described in Session 7 to deal with Type I Problems.
If you worry a lot, the best strategy is to assume that your Worries are Type II problems. However, even worry warts can have very real Type I problems that need to be solved.
Does this strategy work for you?
