All people in their lives periodically face problems for which they cannot find solutions, all this is accompanied by violent experiences of all kinds of negative emotions. What to do? Cognitive-behavioral psychotherapy offers many ways to solve problem situations. In this short article I will lightly touch on one of them described by A. Freeman and R. Dewulf. So, having found himself in a difficult situation, a person needs to find alternatives to get out of it. Where to look for them? These are alternative: - thoughts - feelings - actions First, it is worth developing alternative thoughts. What is this process? For example, in the case of “inappropriate” behavior of the boss, it is worth asking yourself the question: “Is there another explanation for the boss’s behavior?” Find other explanations and the situation may appear from a completely different angle. The main thing to remember is that another point of view, another explanation is always possible. Life situations are not so unique and our thoughts, often repeated on similar occasions, begin to arise more and more easily because they follow a well-trodden path. Searching for alternative thoughts allows you to get away from this habitual way of thinking and learn to solve a problematic situation. How to develop alternative feelings? You also need to ask yourself the question: “Is it possible to react somehow differently to this behavior of the leader?” And what exactly does my particular way of reacting depend on? In other words, do I always feel the way I do now? I note that the emotions that a person often experiences penetrate the structure of his personality, becoming his personal quality: anger, anxiety, cowardice, etc. Therefore, the search for alternative options for feelings leads to the fact that these feelings gradually become situational. Finally, it is necessary to develop alternative actions. Continuing the situation described above, the question will be: “What can I do (other than sit and fume/suffer) to solve this problem?” By analyzing emerging problems in relationships according to this plan, with some training, you can learn to solve them quite effectively.