This week: how focusing on solutions, rather than problems, helps to improve your mental health. Let’s talk! 😃

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How to find solutions to your problems

Why do some problems feel impossible to fix? What keeps you stuck in ‘problem mode’? And why is focusing on solutions, rather than problems, the key to better mental health?

Well… in this episode you’ll discover the power of a more solution-focused mindset, along with practical ways to identify solutions to your problems.

Ready to explore how to stop overthinking problems, and start solving them instead? Then let’s talk about finding solutions to your problems!

Hello and welcome back to Let’s Talk About Mental Health, thanks for joining me!

I’m Jeremy Godwin, a mental health counsellor, and I focus on making better mental health simple by exploring the stuff you can do to tackle issues and improve your mental wellbeing; I’m all about no-nonsense advice that actually works, and I share practical tips based on quality research and my own experiences with anxiety and depression. Each Sunday I take a deep dive into one aspect of better mental health, and on Wednesdays I share a shorter ‘how to’ episode that helps you build your own mental health toolkit.

So… let’s talk!

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What’s the first thing you tend to do when you’re faced with a problem? 

Do you start looking for solutions straight away… or do you find yourself going round in circles, replaying the issue over and over again in your mind? If it’s the latter, you’re not alone; when something feels stressful or overwhelming, it’s easy to get stuck in ‘problem mode’ — where all you can see are obstacles. 

But the longer you stay focused on the problem, it can take a serious toll on your mental health.  

The way you approach challenges matters. When you shift your mindset from dwelling on what’s wrong to looking for what you can do about it, you start taking back control. Now, that’s not about forcing toxic positivity or pretending everything is fine; it’s about recognising that every problem, no matter how difficult, has at least one possible way forward. And the more you train yourself to think in solutions, rather than just problems, the more resilient, confident, and in-control you feel.  

So today, we’re talking about how to do that — how to stop getting stuck in the problem and, instead, start finding practical and effective solutions that will make your life easier and your mental health stronger.

Let’s start by getting ourselves onto the same page with some definitions, and let’s talk about… 

What does focusing on solutions mean?

So, it means consciously shifting your mindset from dwelling on problems to actively looking for practical ways forward, which empowers you to take action and create positive change.

Have you ever found yourself stuck in a loop of overthinking, where you’re replaying the same problem in your head like a dodgy record that keeps skipping? (And if you’re under 30 and have never owned a record, just imagine a Spotify playlist buffering endlessly.) It’s frustrating, exhausting, and, let’s be honest, not very helpful. 

When you’re caught up in ‘problem mode’, everything feels heavier — your stress levels go up, your motivation goes down, and life starts to feel like one giant uphill battle. 

But every problem has at least one possible solution. 

It might not be perfect, it might not be what you want, and it might not fix everything overnight, but there is always something you can do. 

And when you shift your mindset from dwelling on the problem to actively seeking solutions, you’re not just making life easier — you’re taking back your control.  

At its core, it’s about where you choose to put your energy. If you’re constantly thinking about what’s wrong, then you’ll only see obstacles. But if you train yourself to think, “OK, this is the situation… now, what can I do about it?” then suddenly, you’re in a position of power rather than feeling like life is just happening to you, because you’re taking action.  

In practical terms, this means asking yourself, “What’s within my control?” If you’re struggling with a difficult work situation, for example, then maybe the solution is having a direct (but professional) conversation with your boss instead of silently seething. If your finances are stressing you out, perhaps the first step is reviewing your budget and making a plan, rather than just hoping for a lottery win (although, let’s be honest, a surprise windfall wouldn’t go amiss). Even in situations where you really don’t have control — like waiting for medical test results or dealing with someone else’s behaviour — you still have options. You can choose how you manage your stress, what you focus on, and what actions you take in the meantime.  

Every time you focus on the problem — how unfair it is, how exhausting it feels, how much you wish it would just disappear — you’re adding more emotional weight that you have to carry. But the moment you start looking for solutions, you begin to free yourself. You feel lighter, clearer, and more capable. You don’t have to solve everything all at once, but each step forward makes a difference.  

Now, in terms of your mental health, a solution-focused approach makes a significant improvement in how you feel. When you’re dealing with stress, anxiety, or even depression, staying stuck in ‘problem mode’ can make everything feel overwhelming and hopeless. 

But when you consciously shift your focus towards solutions — even if they’re small ones — you give yourself a sense of agency. You remind yourself that you can make changes, that things can improve, and that you’re not as powerless as your brain might try to convince you. 

It’s about moving forward rather than staying stuck. And let’s be real — life is way too precious to spend all your time feeling stuck.  

Problems are a part of life. But how much do they weigh you down? That’s up to you. The more you focus on solutions, the more you empower yourself to actually do something about the things that are stressing you out.

We’ll explore how to do that shortly, but first let’s talk about…

Why focusing on solutions matters

If you’ve ever spent hours — or days — stewing over a problem, then you’ll know how draining it can be; your mind goes in circles, you feel overwhelmed, and the more you think about it, the worse it seems. It’s like emotional quicksand: the harder you struggle, the deeper you sink. 

But why does that happen? Why does focusing too much on problems take such a toll on your mental health? 

Well, it all comes down to the way your brain processes stress. When you fixate on problems without actively looking for solutions, you keep yourself in a state of heightened stress and anxiety. Your brain perceives the problem as a threat, and your nervous system stays on high alert… so that means more tension, more worry, and more exhaustion — because your mind and body don’t know the difference between thinking about a stressful situation and actively being in one.  

Beyond that, focusing on problems can create a kind of mental tunnel vision; the more you dwell on what’s wrong, the harder it becomes to see alternatives. You get stuck in a loop of negative thinking, where everything feels impossible, and even small issues start to feel overwhelming. And when you feel powerless, your motivation takes a nosedive. You procrastinate, you avoid things, and your stress builds up. 

Now, on the flip side, proactively focusing on solutions has a completely different effect on your brain and body. When you start looking for ways forward you send yourself a very different message: “I have options. I can do something about this.” That shift boosts your motivation and makes you feel more capable. Instead of stress hormones keeping you in fight-or-flight mode, your brain starts working with you rather than against you.  

And here’s where this becomes even more relevant for your mental health and wellbeing. When you’re struggling — whether with anxiety, low mood, or just the general stress of being a human — your mind is already more prone to seeing problems as bigger than they are. That’s not a personal flaw; it’s just how the brain works under stress. But when you build the habit of looking for solutions instead of staying stuck in problems, you help rewire your thinking. You train your brain to see answers instead of catastrophising. Over time, this builds resilience — it means that when challenges come up, instead of crumbling, you instinctively look for ways to handle them. And that is what makes the difference between feeling overwhelmed by life versus feeling like you can handle whatever comes your way.  

Now, that’s not to say that every problem has a perfect solution. Some things are hard. Some situations do take time to work through. But focusing on solutions doesn’t mean pretending everything is fine; it just means asking yourself, “What’s one thing I can do to move forward?” And even if that’s just managing your reaction, or taking care of yourself while you figure things out, that’s still a step in the right direction.  

Alright, so… how do you do all that? Well, let’s talk through some practical ways to focus on solutions; but first, a quick break to hear from the brands who help me create this show each week…

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And welcome back! Now let’s talk about… 

How to focus on solutions

Alright, let’s begin with… 

Clearly define the problem — before you can find a solution, you need to know exactly what you’re dealing with. Sure, it sounds obvious, but a lot of stress comes from vague, undefined worries. If you’re feeling overwhelmed, ask yourself: “What’s the actual problem here?” and be specific. Instead of “I’m stressed about work,” pinpoint what’s causing the stress — an unreasonable workload, unclear expectations, or a difficult colleague? Once you identify the real issue, you can focus your energy on solving it rather than getting stuck in frustration. You can do this by breaking the problem down into smaller parts and writing it out. Seeing it in black and white often makes it feel more manageable. OK, next… 

Shift from “Why me?” to “What can I do?” — thinking about how unfair something is, or why it’s happening to you, keeps you stuck… but shifting to a solution-focused mindset means asking, “What’s within my control?” This takes you out of victim mode and into action mode. Instead of thinking, “I’ll never get out of debt,” reframe it to, “What steps can I take today to improve my finances?” Actively catch yourself when you’re stuck in problem-mode and redirect your thoughts towards actions; even if you can’t fix the whole situation overnight, finding one thing you can do shifts your brain into a more productive state. I covered reframing in Episode 245 if you’d like to explore that topic further (it’s linked in the description). Next… 

Use the ‘Will this matter in five years?’ test — a lot of the stress we experience comes from overvaluing problems that, in the big scheme of things, don’t really matter that much. So, try asking yourself, “Will this problem really matter in five years?” If the answer is no, it’s a sign to stop giving it so much power over your peace of mind. If the answer is yes, then it’s a sign that investing effort into a solution is worth it. Either way, you get clarity. OK, next…

Tackle the emotional side of the problem first — sometimes, the real reason you feel stuck isn’t the problem itself… it’s how you feel about it. Stress, fear, and frustration can cloud your thinking and make even simple problems feel impossible… but when you regulate your emotions, you think more clearly. Take a step back and ask yourself, “What emotion is driving my reaction to this problem?” If you’re angry, give yourself time to cool off before making decisions. If you’re anxious, do something grounding — like deep breathing or journaling — before tackling the issue. That helps you approach things with a healthier balance of logic and emotion. Next… 

Ask yourself: “What will make life better for ‘Future Me’?” — when you’re facing a problem, it’s tempting to choose short-term comfort, like avoiding a tough conversation or procrastinating on a task, but that only causes more stress later. Shifting your focus to ‘Future You’ encourages smarter choices that make life easier in the long run. Before making a decision, ask yourself, “What would ‘Future Me’ want?” For example, would they thank you for tackling the issue now instead of letting it snowball? This mindset cuts through avoidance by reframing choices around long-term wellbeing rather than immediate relief. Think of it like meal prepping for your mental health — small efforts today save Future You from unnecessary stress! OK, next…

Brainstorm as many solutions as possible — once you’ve defined the problem, give yourself permission to think outside the box. Often, people get stuck because they assume there’s only one solution — or worse, none at all. But there are always options. This shifts your brain from seeing obstacles to seeing possibilities, and you can do this by writing down every possible solution… even if it seems ridiculous at first. No idea is too small or too impractical at this stage. If you’re struggling, try asking yourself, “What would I tell a friend in this situation?” or “What would I do if money/time/resources weren’t an issue?” Sometimes, the best ideas come when you allow yourself to think freely. Next…

Use the ‘Five Whys’ technique — a lot of problems seem unsolvable because we only focus on the surface-level issue, so the ‘Five Whys’ technique helps you dig deeper and allows you to identify the real root cause of a problem (rather than just addressing its symptoms). Do this by asking yourself why something is a problem — then ask why again, and again, until you reach the deeper issue. For example:  

• Why do I feel so low? → Because I’m always exhausted.
• Why am I always exhausted? → Because I’m not sleeping well.  
• Why am I not sleeping well? → Because I stay up too late.  
• Why do I stay up too late? → Because it’s the only time I feel like I get to relax.  
• Why do I only relax at night? → Because I don’t set boundaries with my work during the day.  

So, now you’re not just dealing with feeling low or tiredness — you actually need to address your lack of boundaries, which is the real issue. You’ll find that addressing the root cause of your issues will help you feel more in control, and it will set you up for greater success in terms of your mental wellbeing. OK, next… 

Ask for advice or a fresh perspective — sometimes, the best way to find a solution is to step outside your own head; when you’re too close to a problem, it’s easy to get stuck in repetitive thinking. Talk to a trusted friend, mentor, or professional; be open to feedback and willing to see things from a new angle. Even just explaining your problem to someone else can help clarify your own thoughts. If talking isn’t an option, try writing about the issue as if you were advising someone else — which can often shift your perspective. Next…

Consider what’s worked in the past — it’s likely you’ve faced challenges before and found ways to get through them; looking at past successes can help you see patterns in what works for you, and it reminds you that you are capable of handling difficult situations. Ask yourself, “When have I successfully solved a similar problem before? What worked? What didn’t?” Even if the situation is different, the mindset and approach you used in the past might still be useful. OK, next…

Challenge your assumptions — sometimes, the biggest barrier to finding a solution is your own mindset; if you’ve already decided something is impossible, you won’t even look for answers… so, questioning your assumptions opens the door to new possibilities. Identify any limiting beliefs you have about the situation by asking yourself, “Is this really true, or is it just how I see it?” For example, if you’re thinking, “I can’t leave this job because I’ll never find another one,” challenge that. Is that a fact, or is it fear talking? Next… 

Break it down into small, manageable steps — a big problem can feel overwhelming, which is why breaking it down is so powerful. If you only focus on the end goal, it’s easy to feel discouraged… but if you create small, clear steps to work through, you can build momentum, because progress — even seemingly small progress — reduces anxiety and increases motivation. List out the steps needed to move forward, and tackle them one at a time. For example, if you need to have a difficult conversation with someone, step one might be writing down your main points; step two might be rehearsing what you’ll say; step three could be setting up a time to talk. OK, next…

Take a break from the problem — this probably sounds counterintuitive, but stepping away from a problem, instead of obsessing over it, can actually help you find the best solution; when you give your brain a break, your subconscious keeps working on it in the background… which allows new ideas to surface naturally. Try doing something completely different: go for a walk, exercise, listen to music. When you come back to the problem later, you might see things more clearly. Next… 

Try a different approach — if what you’re doing isn’t working, it might be time to switch tactics. A lot of frustration comes from repeatedly trying the same thing and expecting different results…. but that’s just a shortcut to driving yourself mad. Sometimes, the issue isn’t that there’s no solution — it’s just that you need to come at it from a different angle. Ask yourself, “What would happen if I approached this differently?” If a conversation isn’t going well, could you try writing your thoughts down instead? If a habit isn’t sticking, could you tweak the process? Experimenting with new approaches can often lead to breakthroughs. OK, next… 

Adjust your expectations — if you’re expecting a perfect solution, one that completely eliminates the problem without any downsides, well… you’ll probably be waiting a long time. In reality, most solutions involve trade-offs. Adjusting your expectations shifts your focus from waiting for an ideal fix to finding a workable one. Ask yourself, “What’s the best outcome I can realistically achieve in this situation?” If you’re dealing with a difficult colleague at work, the solution might not be turning them into your best friend — it might just be learning how to set (and enforce) boundaries, or communicate more effectively. Next… 

Use ‘reverse engineering’ — instead of starting with the problem and working forward, it can help to begin with your desired outcome and work backwards (which bypasses mental blocks that make solutions seem impossible). Try asking yourself, “If this problem were already solved, what would that look like? What steps would have led to that point?” Then, break those steps down into a clear action plan. OK, next… 

Take action, even if it’s imperfect — at some point, thinking about solutions needs to turn into actually doing something. Overthinking can make problems feel bigger than they are, but even small actions shift the balance… because action builds confidence and creates momentum. Choose one small step and take it today. It doesn’t have to be perfect, and you don’t have to have all the answers yet — just start. Problems rarely just disappear overnight, but every step forward makes a difference. And, honestly, that is how you take back control. And remember that whatever you choose to do (or not do) doesn’t have to be your final decision; you can always adjust your course later if you need to or want to. Next…

Give yourself a deadline — overthinking is one of the biggest obstacles to finding solutions; if you don’t put a limit on how long you spend thinking about a problem, you can spiral into analysis paralysis. Deadlines create urgency, and they force you to take action rather than staying stuck. So, set yourself a time limit: “I’ll give myself one hour to brainstorm solutions and then I’ll make a decision.” If it’s a bigger issue, break it down — “I’ll decide on a course of action by Friday, and I’ll take the first step next week.” This keeps you focused, and can stop things from dragging on longer than they need to (which is harmful to your mental health). OK, next…   

Trust yourself to handle the outcome — one of the biggest reasons people avoid making decisions or taking action is fear of making the wrong choice. But most of the time, you can handle whatever happens — you just need to trust yourself. This is about shifting your mindset from fear-based decision-making to confidence-based action, and you can do this by reminding yourself of past times when you handled challenges. Even if things didn’t go perfectly, you survived. You adapted. And you can (and will!) do it again.  

Final Tips and Next Time

Because when it comes to finding solutions to your problems, what it all boils down to is this:

Life will always throw challenges your way, but your mindset — how you choose to approach those challenges — determines whether you stay overwhelmed, or find a way through. Every challenge you face has at least one possible way forward; even if it’s not the perfect solution, even if it takes time, even if it requires difficult choices. The key is to shift your focus from feeling stuck to recognising your ability to take action, no matter how small. When you do that, you take back control. 

The choice is yours, as it is with all things related to your wellbeing… so, what choice will YOU make today? 

Each week I like to finish up by sharing a quote about the week’s topic, and I encourage you to take a few moments to really reflect on it and consider what it means to you. This week’s quote is by the writer Dan Millman, and it is:

“…focus all of your energy not on struggling with the old, but on building the new.”

Dan Millman

Alright… that’s nearly it for this week!

What’s a problem you’re dealing with that could do with more of a solution focus? Leave me a comment and let’s talk! 

Join my free mailing list at ltamh.com to stay up-to-date on new topics I cover, and become a supporter on Patreon for early access to ad-free episodes and exclusive content; you’ll find those linked in the episode description.

Next week I’ll be talking about dealing with life’s disappointments; that will be out on March 23rd and I hope you’ll join me for it!

Thank you very much for joining me today. Look after yourself and make a conscious effort to share positivity and kindness out into the world… because you get back what you put out. Take care and talk to you next time!

Let’s Talk About Mental Health is an independent program proudly produced by Reconnaissance Media. For more information visit reconnaissancemedia.com   

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Let’s Talk About Mental Health.
Making Mental Health Simple.

Let’s Talk About Mental Health. © 2024 Jeremy Godwin.

The information provided in this episode is for general awareness on the topic and does not constitute advice. You should consult a doctor and/or mental health professional if you’re struggling with your mental health and wellbeing. You’ll find additional information on the Resources page of this website.