1. Find a therapist trained in PST
   
   

The easiest and most efficient way to start is working with a therapist who knows the method well.

• • Look for clinical psychologists, licensed counselors, or occupational therapists trained in cognitive-behavioral therapies (CBT) since many have added PST to their abilities.
  • Some organizations also certify providers specifically in problem-solving therapy for depression treatment in primary care settings.
  • Search for terms like “problem-solving therapy depression,” “brief therapy,” or “CBT with problem-solving focus” to find someone local or online.

PST can even be delivered successfully over teletherapy, so finding the perfect local fit isn’t strictly necessary anymore.

2. Understand the basic PST steps

Even before starting formal therapy, it’s useful to know what PST looks like:

• • Define the problem clearly.
  • Set realistic goals.
  • Brainstorm possible solutions.
  • Weigh pros and cons.
  • Choose the best option.
  • Take action and review.

Learning the structure in advance can make the therapy itself feel a lot more natural and less intimidating.

3. Start practicing problem-solving on your own (optional)
   
   

You can even practice some PST skills independently to build confidence if you’re motivated.

• • Think of a minor, non-life-threatening problem (like organizing your workspace).
  • Write down the problem.
  • Set a small, achievable goal (“Clean my desk by Friday”).
  • List at least 3 possible ways to tackle it.
  • Pick one and try it.

The goal isn’t perfection, it’s action and learning.

4. Use self-help books or guides
   
   

Some excellent, research-based self-help materials teach PST skills if therapy isn’t accessible right away.

• • Problem-Solving Therapy: A Positive Approach to Clinical Intervention by Arthur Nezu and Christine Maguth Nezu.

This is the go-to manual for clinicians, but can be adapted for motivated individuals.

• • Overcoming Depression One Step at a Time by Michael Addis and Christopher Martell.

Concentrates on activity-based problem-solving for depression.

5. Set realistic expectations

PST isn’t magic overnight.

It’s about building a skill over time, like learning how to navigate issues instead of feeling paralyzed by them.

• • Expect to practice between sessions.
  • Expect to tweak strategies when things don’t work perfectly.
  • Expect tiny wins to build up into major improvements in mood, confidence, and daily functioning.