Rooted Steps Blog
Tools for Calm and Confidence
25/09/2025
How to Stop Feeling Stuck with Problems: A Simple CBT Approach
We’ve all had moments where a problem feels too big or overwhelming. Maybe you find yourself going in circles, worrying about what might go wrong, or putting off making a decision.
One of the tools I use in Cognitive Behavioural Therapy (CBT) is a step-by-step problem-solving approach. It helps break things down into manageable steps so you can move forward with more confidence.
Here’s how it works:
Define the problem clearly. Instead of “everything is stressful,” try to write down one specific issue. For example: “I don’t know how to prepare for my exam.”
List possible options. Write down as many ideas as you can — even if they seem unrealistic at first.
Weigh up pros and cons. This helps you look at each option more objectively.
Choose one way forward. Pick the most balanced option, not necessarily the “perfect” one.
Take action. Try it out, then review how it went.
Even small steps forward can reduce that “stuck” feeling.
If you’d like a ready-made guide to walk you through this, I’ve created a Problem-Solving Worksheet you can download and use. It includes space for reflection and values-based decision-making to help you align choices with what matters most.