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The SOLVED Technique: A Cognitive Behavioral Tool for Improved Mental Health and Relationships

Updated: Jan 31


mental health

1. Introduction

Embarking on a journey of personal growth often involves navigating challenges and seeking solutions. The Solved Technique offers a structured approach to problem-solving, and in this blog post, we'll explore the intricacies of this technique and discuss how the Therapy Journal app can be a valuable companion in this quest for solutions.

2. Decoding the Solved Technique

2.1 Defining the Solved Technique

The Solved Technique is a systematic problem-solving approach that encourages individuals to identify, analyze, and implement solutions to challenges they encounter in their lives. It provides a framework for constructive thinking and decision-making.

2.2 Key Steps of the Solved Technique

  1. Identification of the Problem: Clearly defining the issue at hand.

  2. Exploration of Potential Solutions: Generating a range of possible solutions.

  3. Evaluation of Options: Assessing the pros and cons of each solution.

  4. Decision-Making: Choosing the most viable solution.

  5. Implementation and Reflection: Putting the chosen solution into action and reflecting on the outcomes.

3. Leveraging the Therapy Journal App for Problem-Solving

3.1 Journaling for Problem Identification

The Therapy Journal app serves as a digital space for users to journal their thoughts and feelings. By articulating the problem within the app, individuals can gain clarity on the specific challenges they are facing.

3.2 Tracking Solution-Generating Ideas

The app's features enable users to track and organize potential solutions. Whether through written entries or multimedia content, individuals can brainstorm and document a range of ideas to address the identified problem.

4. Goal Setting and Decision-Making

4.1 Setting Solution-Oriented Goals

The Therapy Journal app assists users in setting specific and actionable goals related to problem-solving. These goals align with the steps of the Solved Technique, emphasizing progress and achievement.

4.2 Reflecting on Decision-Making

After implementing a chosen solution, the app provides a platform for users to reflect on the outcomes. This reflective process is essential for learning and refining problem-solving skills for future challenges.

5. Emotional Management and Coping Strategies

5.1 Emotional Expression and Understanding

Journaling within the app serves as an emotional outlet, allowing individuals to express and understand their emotions related to the identified problem. This emotional awareness contributes to a more holistic problem-solving process.

5.2 Integrating Coping Mechanisms

The Therapy Journal app includes tools for exploring and integrating healthy coping mechanisms. Managing stress and emotional well-being is crucial for effective problem-solving, and the app supports individuals in this aspect of the process.

6. Community Engagement and Shared Solutions

6.1 Connecting with a Supportive Community

The app fosters connections with a community of users. Engaging with others allows individuals to share problem-solving insights, gain diverse perspectives, and find inspiration from shared solutions.

6.2 Professional Support for Complex Challenges

For more complex challenges, the Therapy Journal app provides access to mental health professionals. Seeking expert guidance ensures that individuals receive support tailored to their unique problem-solving needs.

7. Conclusion

The Solved Technique, when coupled with the Therapy Journal app, transforms into a dynamic and personalized problem-solving tool. By leveraging the app's features for journaling, goal setting, and emotional management, individuals can navigate challenges with a strategic and holistic approach. The app becomes not only a space for recording thoughts but a digital companion in the journey of actively seeking and implementing solutions for a more empowered and resilient life.





Helpful Tips for Insights:


The SOLVED technique is a cognitive behavioral tool that can be used to manage negative thoughts and emotions and improve mental health and well-being. SOLVED stands for:

  • Stop: Take a moment to pause and acknowledge the negative thought or emotion.

  • Observe: Notice and label the thought or emotion without judgment.

  • Let go: Try to release the thought or emotion, rather than engaging with it or trying to suppress it.

  • View from a different angle: Look at the situation from a different perspective, such as considering the thought or emotion as an outsider might.

  • Engage: Take action to address the situation in a healthy and productive way.

To use the SOLVED technique, try following these steps whenever you notice a negative thought or emotion arising. The goal is not to completely eliminate negative thoughts and emotions, but rather to manage them in a healthy and balanced way.


The SOLVED technique can be particularly useful in improving relationships and communication. By acknowledging and managing negative thoughts and emotions, we can be more present and attentive in our interactions with others, and can communicate more effectively and with greater understanding.


It's important to note that the SOLVED technique is just one tool among many in the field of cognitive behavioral therapy. If you are struggling with severe mental health concerns, it is important to seek professional help. However, for many people, the SOLVED technique can be a useful tool for managing everyday stress and improving mental health and well-being.


Overall, the SOLVED technique is a valuable cognitive behavioral tool that can help us to better manage negative thoughts and emotions and improve our relationships and communication with others.

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