It’s a structured, step-by-step method that teaches how to tackle real-life problems causing emotional distress.

Rather than concentrating on emotions or past events (like some therapies do), PST focuses on action:

• Discovering problems.
• Finding workable solutions.
• Taking practical steps forward.

It’s about building skills to handle life challenges more effectively, which naturally reduces symptoms like helplessness, sadness, and anxiety.

The therapy usually follows six key steps:

1. Clarify and define the problem

• • The therapist helps to take the person from a vague sense of “everything is wrong” and narrow it down into a clear, specific
  • Example: Instead of “My life is a mess,” it might become “I’m struggling to meet work deadlines.”

2. Set a realistic goal
   
   

• • Define what would count as success.
  • Goals should be specific, measurable, and achievable, not fantasy fixes.
  • Example: “Submit next week’s report on time” is much better than “Be perfect at work.”

3. Brainstorm multiple solutions

• • No judging ideas yet, since the goal is quantity over quality.
  • Even “bad” ideas are welcomed because they can lead to better ones later.

4. Weigh the pros and cons
   
   

• • Look at the advantages, disadvantages, and practicality of each solution.
  • Avoid impulsive or unrealistic choices.

5. Choose the best solution and plan the steps

• • Pick the most doable, effective solution.
  • Break it down into little, manageable actions. This makes it less consuming.

6. Implement and review

• • Try the solution.
  • Afterwards, reflect:
  • What worked?
  • What didn’t?
  • What could be tweaked next time?

If the first solution didn’t work perfectly (and often it won’t), it’s seen as part of learning instead of failure.

Other important elements of PST

• Teaching a problem-solving mindset
  
  

It’s not just solving one or two issues; it’s changing the whole way someone approaches problems: with curiosity, flexibility, and persistence.

• Addressing negative thinking

Depressed people often automatically think, “I can’t fix this” or “It’s hopeless.”

PST gently challenges these assumptions by showing that small successes are possible.

• Homework between sessions
  
  

Real-life practice is critical.

Clients are usually given “homework” like trying out a solution or tracking their steps between sessions.

• Adaptable format

PST can be delivered in-person, over the phone, online, or even in self-help versions for motivated individuals.