Problem-Solving for Depression
Depression often impairs decision-making, but improving problem-solving skills can empower individuals, boost self-esteem, and help lift mood.
THE IDEA
Depression, Problem-Solving & Empowering Yourself
Depression can make decisions difficult, and solving problems may feel overwhelming when your mood is low. Problem-solving is a skill you can practice. Devising a solution and putting it into action can give you a sense of control, support your self-esteem, and help lift your mood.
When to use it
Feeling stuck on a personal decision due to low mood or lack of motivation.
Overwhelmed by a complex work or school project and need to regain a sense of agency.
Supporting a friend or family member with depression by guiding them through structured problem-solving.
Building self-esteem after a period of helplessness by successfully resolving a small challenge.
FROM THEORY TO EVERYDAY LIFE
In practice
Daily Decision Paralysis
Someone with depression might struggle to choose what to eat for breakfast. By breaking the decision into smaller steps (e.g., deciding first between hot or cold food, then selecting an option), they regain a sense of control.
Workplace Task Prioritization
A depressed employee feels overwhelmed by a project. They list all tasks, rank them by urgency, and tackle one small item at a time, building confidence with each completion.
A MOMENT TO REFLECT
Put it to work.
Think of a recent decision you struggled with. What small step could you have taken to simplify it?
Which parts of a current problem can you work on, and where would help from someone else be useful?
When your mood is low, what specific strategies help you break down a problem into manageable parts?
CONTINUE THE CONVERSATION
Source texts
- Thinking in Systems and Mental Models Think Like a Super Thinker (Dawson, Marcus P)