The Dialectical Behavior Therapy Skills Workbook for Anxiety

Advanced Emotion Regulation Skills 175

ABC Problem Solving

This is the second step of problem solving after you’ve completed your Behavioral Analysis
Worksheet. It will teach you to identify the ABCs of problem solving:

A. Alternatives. Brainstorm alternative responses. How could you change precipitating or

secondary thoughts or behaviors?

B. Best ideas. Evaluate your list and choose one or two of your best ideas to implement.

C. Commitment to implementation. Identify the time and place you’ll try your new responses.

Write out the new thoughts or behavior you’ll use.

alternatIves: BraInstorMIng

Let’s go through the problem-solving steps with Sam as an example. Sam had two brain-
storming lists—one to replace his shame-triggering thoughts and the other to change his attacking
behavior.

SAM’S BRAINSTORMING IDEAS

Shame Thoughts Attacking Behavior

 Think of things I do right.

 Remind myself how crazy this makes

me, how eventually I get angry.

 Distract myself; listen to music.

 Ask Millie [his w i fe] for support.

 Take a drive; take some pictures.

 Validate the person before saying

anything negative.

 Never say anything critical if I’m feeling

upset or ashamed.

 Give written, not verbal, feedback. I get

too upset and say mean things.

 Remember how the other person would

feel before saying anything.

 Check with Millie about whether I’m

going off the deep end before giving

criticism to anyone.