Shifting perspective: Five strategic approaches to concentrating on resolve rather than obstacles
In the face of challenges, it's easy to get stuck in a rut, feeling apathetic and hopeless. But psychologist Dee Johnson offers a different perspective: a solutions-focused approach.
According to Johnson, avoiding repetition of earlier facts is crucial in this approach, as it helps us to progress. Struggling with progress can be due to fear of failure, self-doubt, and apathy, a psychological state known as learned helplessness.
Johnson emphasizes the importance of focusing on one's potential and capabilities, rather than what cannot be done. Adopting a more solutions-focused mindset can help one progress through struggles.
But how do we get started? Johnson suggests breaking down problems constructively and realistically, taking them step by step. She warns against rigidity in plans, as it may lead to a return of feelings of helplessness.
Negative self-talk can hold us back. Johnson recommends treating self-deprecating sentiments like "I'll never...", "I'm rubbish at...", "I can't..." as if they are swear words and setting a goal to reduce their usage. Repetition builds belief, so negative self-talk should be stopped to update one's maladapted belief system.
Framing goals in a more specific and attainable way is also key. Psychologist Jade Wu gives an example of improving nutritional knowledge by learning five new healthy lunch recipes instead of setting a goal to lose 20 pounds.
Johnson highlights the importance of evaluating evidence as a key aspect of solutions-focused therapy. She warns against reinforcing negative self-beliefs by thinking "thank God I got through that". Instead, we should reflect on the process, celebrate overcome problems, and acknowledge our role in solving them.
In this approach, it's important to explore the origins of negativity to understand where it comes from, but the main focus should be on changing the story. Dee Johnson advises seeking help from an objective person, such as a therapist, coach, or friend, to identify self-limiting behaviors.
Helping one's community become more climate resilient is an example of focusing on what is within one's control to help address larger issues like the climate crisis. By adopting a solutions-focused mindset, we can not only overcome our personal challenges but also contribute to the betterment of our communities and the world at large.
