Putting the problem-solving process into practise

Here’s a problem-solving guide for you to use with your own problems. Write out all the steps in your notebook.

Problem-solving guide

STEP 1: DEFINE THE PROBLEM

What is the problem or goal?

Talk it through, or make notes for yourself until it is clearer.

Break it down into smaller parts if necessary.

STEP 2: LIST ALL POSSIBLE SOLUTIONS

Remember to include ‘silly’ or ‘bad’ suggestions, and as many ideas as you can.

STEP 3: LIST ADVANTAGES AND DISADVANTAGES

Highlight the pros and cons of each idea.

STEP 4: CHOOSE THE ‘BEST’ SOLUTION

Choose which idea you are going to try first.

Remember to take into account your resources:

•   Time

•   Money

•   Skills

•   Circumstances

•   How will you carry it out?

•   What problems might there be with it?

•   How will you overcome them?

•   Are there any bits you need to practise first?

STEP 5: REVIEW YOUR PROGRESS

Look at progress so far and revise your solution if necessary.

CHAPTER SUMMARY

•   Problem-solving skills will help you deal with life situation difficulties and other problems such as mood difficulties.

•   The first and most important step is to define the problems you may have at present.

•   Going through the five-step process described above should help you find ways of solving problems.

•   Reviewing your progress with the ‘best’ solution can help you learn how to deal with similar problems in the future.

11

Understanding sleep and sleep problems

This chapter aims to help you to understand:

•   What sort of sleeping problems can be caused by chronic pain

•   What kind of sleep pattern you have at present

•   How much sleep you need

•   How to use a sleep diary

•   How to change unhelpful sleep habits

Problems with sleep usually fall into one of the following categories:

•   Difficulty getting off to sleep

•   Waking often, with problems dropping off again

•   Waking in the early morning and being unable to sleep again

•   Feeling tired, groggy and not refreshed on waking

•   Sleeping too much or for too long

What sort of sleeping problems can be caused by chronic pain?

For people with chronic pain, there are some extra problems that can interfere with getting a good night’s sleep.

Tick the ones that apply to you:

•   It may be difficult to get comfortable or lie still for long.

•   Being less active may lead to changes in sleep patterns.

•   Some pain medication can make you drowsy during the day.

•   Some people find that medications, which helped them to sleep at first, don’t work in the long term.

•   Some people feel that it’s not worth sleeping longer because they have a ‘hung-over’ feeling the next day.

•   Waking because of pain or nightmares can make you feel tense and makes it harder to get back to sleep.

•   Some people get into the habit of napping during the day. This can be a way of finding some relief from the pain. However it can disrupt night-time sleep even more.

•   At night, problems can seem worse because time seems to pass more slowly.

•   Being worried or feeling low can affect sleeping patterns, whether you are in pain or not.

•   Other problems or difficulties?