Dialectical behavior therapy / DBT-A14-5
Problem-Solving When Action Fits — Review journal
Review an attempt at problem-solving when action fits and choose what to keep, change, or leave aside.
10 minutes · Journal prompts · Adults; supported use as appropriate
Fictional example: Taylor's recurring stress comes partly from unclear appointment reminders.
Use an ordinary or fictional example, with a clinician when appropriate. Some emotional situations call for practical change.
Before looking back
Choose one ordinary attempt or decide to review the fictional example instead. This journal has no scores, required disclosure, or expectation of progress.
Revisit the practice
Define a solvable part of a problem, generate options, compare access and consequences, and select a small test.
Notice context and impact
Record what actually happened, including an unhelpful or neutral outcome. Note resources, power differences, accessibility, and changed conditions rather than attributing everything to personal effort.
Choose a revision
Which part of the problem can be changed with available support? Keep the approach, change one part, ask for support, or set it aside. A mismatch is useful information.
Prompts for this resource
- What I tried, or what happened in the fictional example:
- What I noticed before, during, and after; what remains uncertain:
- What helped, did not help, or was outside my control:
- Which part of the problem can be changed with available support? My optional adjustment or support request:
Conceptual background
Dialectical Behavior Therapy Skills Training: Fundamentals — Behavioral Tech Institute
Background on the approach only. Original exercises and wording are by More Than Therapy with AI assistance; the source does not validate or endorse these materials.