Mind Healing Counselling

Part of being alive is having problems or challenges to overcome. Sometimes though, when we think we’re trying to focus on solving these problems, we’re actually just worrying about them.

What’s the Difference Between Problem Solving and Worry?

Worry is a repetitive pattern of negative thinking about issues that could end badly. It’s not just one thought but a sustained period of thinking about the problem and usually focused on worst-case scenarios. For example, have you ever left work and remembered something you needed to have done before you left. The worrier will think, “My boss will kill me”, “What will my workmates say?”, “I’m in big trouble tomorrow”.

In problem-solving mode, you may remember what you had left undone, and your thinking will look more like a list of options to solve your problem with you picking the best (or least worst) solution.

We often confuse worry with problem-solving, but, unfortunately, worrying undermines our ability to problem-solve. Research shows that many people think that worrying about their problems is the same as problem-solving. By identifying the difference and moving from worry to problem-solving can make a big difference in how efficiently we can solve our problems.

How to Solve Problems Successfully

Successful problem solving will generally follow the following steps;

1.     Clearly defining the issue.

2.     Deciding on your preferred outcome.

3.     Identifying a range of solutions without judging the quality of those solutions (brainstorming).

4.     Weighing up the solution’s pros and cons.

5.     Identify the optimal solution to give you your preferred outcome.

The best problem solvers accept that challenges are inevitable and believe they can respond appropriately. Worriers tend to become so focused on the threat, and they may never get to the point of finding solutions.

Why do we confuse problem solving and worry?

It’s easy to confuse thinking about problems with worry because both will make us a little anxious, especially when we hold negative beliefs about our ability to find solutions. We may not feel confident we can manage our problems. Another reason is that often worry feels like we’re being productive. We’re busy with the problem, but unfortunately, getting nowhere.

Is worry bad for problem-solving?

While feeling some anxiety is perfectly normal when we identify a problem, anxiety doesn’t help us solve it. Worrying can make us feel bad about ourselves, and this will influence our decision-making processes. This pessimistic frame of mind may lead to us dismissing possible solutions as not being good enough.

While worrying, it can take a lot of effort to move to goal-focused thinking from the focus on the threat. It actually takes fewer mental resources to solve the problem. Worrying, because of all the mental blocks it puts up for us, can also negatively impact our confidence and self-esteem.

How can I know if I’m worrying or problem-solving?

• When you’re thinking about the problem, are you upset, tense or distressed? You could be worrying.

Try to relax by taking deep breaths from the diaphragm. If this doesn’t work, take a break from the problem and return to it once you’ve had time to settle down. But, DO come back to it!

• Is your focus on what could go wrong (catastrophizing)? Sounds like worrying.

Try to focus on the outcome you would like. Focusing on outcomes you don’t want takes away valuable mental resources you could employ to produce solutions.

• While you're brainstorming the problem, do you dismiss all solutions as not good enough? Worrying!

Worry reduces our confidence in our ability to find effective solutions. Accept all possible solutions as “okay”. You can judge and evaluate and fine-tune them later.

If you find yourself slipping into worrying on a problem, the bottom line is to try to refocus on the problem and your preferred outcome. When dealing with your concerns, there’s no such thing as “good” worry.