What Can Solution Focused Therapy Help You With?
There are many forms of therapy to help people with self-improvement and problem-solving. Solution-focused brief therapy, or SFBT, is a somewhat recent form of therapy that looks at solutions rather than just problems. In this article, we'll explain how SFBT works and how it can benefit you.
What is SFBT?
SFBT is based on the future. Many therapies go into detail about one's past. While this is helpful in some cases, it often isn’t effective for positive problem-solving. In contrast, SFBT focuses on your goals and solutions. One of the values of SFBT is that it's goal-driven, but the goals are clear and realistic.
History
Two main people developed SFBT, Insoo Kim Berg and Steve de Shazer, in the 1970s. Berg and Shazer observed different therapies over the years, looking at the client and therapist's behavior. It was discovered that more effort needed to be put into finding solutions to problems than investigating the root cause of the problems themselves. Often, a problem does not need to be fully dissected for a satisfactory solution to be found.
How it works
SFBT has many techniques, questions, and goals at its disposal. Some of the directions you can expect to go during SFBT sessions include:
- Figuring out previous solutions. Everyone has solved problems before. SFBT looks for previous ways a client has solved a problem and tries to apply them to their most recent challenges.
- Finding out when there isn't a problem. If a client could avoid a problem in the past, can those solutions be used to avoid a problem in the present?
- Focusing on the future. While it is useful to talk about the past, there's a point where the client needs to think about tomorrow. The therapist may ask what the client can do next week to help with their problem.
- Positive reinforcement through compliments. If the client is doing something well, the therapist will likely offer encouragement.
- Encourages the client to do more of the positive. Again, positive reinforcement is key to success.
The miracle question
Perhaps the most interesting part of SFBT is the miracle question. The miracle question is worded differently depending on who uses it, but the basic premise is, "One night, a miracle occurs that solves your problem. When you wake up in the morning, what changes in your life would you notice that would tell you the miracle had occurred?”
Many clients come in not knowing how they want their solution to be, and while the miracle question may be an impossible event (such as a dead loved one coming back to life), it's still a good way to figure out how to fix a problem. For example, if the problem is wanting the companionship of a loved one now gone, the therapist might ask the client to focus on bolstering relationships with other loved ones.
Scaling questions
This is another form of questioning, and it's useful when the miracle question cannot be applied. It rates the clients' progress, solutions, and so on a scale from zero to 10, and it's great for those who may have trouble speaking well.
The therapist usually begins by asking how they'd rate their situation. For example, if it's marriage counseling, the therapist may ask to rate the marriage. It gives a good idea of how each client feels about a solution.
Coping questions
Coping questions include things like "How did you keep living?" or "How do you manage to take care of your children?" These questions let the client realize just how much determination they have and highlight their strength when overcoming previous problems. We all have our ways of coping in life, but some of us just haven't realized all of them yet.
Is SFBT effective?
SFBT is highly effective in many use cases. The future-focused techniques based on positivity are beneficial for many clients. Still, SFBT won’t work for everything, and it is up to the client and their therapist to determine whether SFBT is an appropriate therapeutic approach.
If you believe you need therapy, SFBT is a good method to look into, especially if you want to focus on your future or solve practice problems. If your problem can be solved by developing a goal and looking forward to it, SFBT may be the solution you need.
Accessing SFBT through online therapy
Many people are turning to online therapy solutions as a viable way to access therapy. As online therapy rose in popularity, there were initial concerns about its effectiveness. However, after extensive research, evidence suggests that online therapy is as effective as in-person therapy in most cases.
Many are turning to online therapy as a way to maximize convenience and minimize cost. Online therapy typically has more flexible scheduling options than traditional alternatives, and you may be able to access more therapists than are available in your local area. In addition, online therapy is often significantly less expensive than in-person therapy.
Takeaway
Solution-focused brief therapy is a future-focused therapeutic technique based on positivity. Often, therapy clients can become bogged down by investigating the past. The SFBT approach focuses on the future and doesn’t necessarily address the root cause of a problem. Despite this, many clients can achieve significant improvement by focusing on finding viable solutions rather than dissecting the source of a problem.
Frequently Asked Questions (FAQs)
What is solution-focused therapy?
Solution-focused therapy, also known as solution-focused brief therapy (SFBT), is one of the therapy types that focuses on positive things and going right in a person’s life, rather than problem-solving and focusing on the negative things. When people seek out different therapy types, it is usually because there is something in their life that is not ideal.
While some therapists would describe themselves as a “solution-focused therapist,” they typically mean that they specialize in problem-solving and aim to help their patients change the negative things in their lives. While solution-focused therapists offer many benefits to a wide range of patients by helping them find solutions, it is not the same thing as actual solution-focused brief therapy (SFBT).
In solution-focused brief therapy sessions, the therapist and client work together to identify the positive things and what’s working in the client’s life. From there, rather than find solutions, the therapist finds ways to help the patient focus on those positives and helps them learn to shift their mindset to gratitude.
The main “therapy solution” taught in these solution-focused brief therapy sessions is that everyone creates their own reality. Then, the therapist and client work together to help the client change for the better while focusing on their strengths. Solution-focused therapy also involves visualizing the positive way the future will look when these positive changes are made, which helps encourage the client to make the changes.
What are the three rules of solution-focused treatment?
There are three broad rules to solution-focused brief therapy. These are:
Goal Orientation: A focus on creating a solution through the use of goals and self-discipline.
Resource Activation: Recognizing, acknowledging, and utilizing inherent strengths and resources.
Problem Disengagement: Learning to distance yourself from asking questions about the problems you may be facing and instead focusing on your goals, future, and how you will achieve them.
As you can see, unlike many other therapy types, solution-focused brief therapy puts a significant focus on the future and positivity, rather than dwelling on the past and trying to find the source of one’s problems.
Is solution-focused therapy CBT?
Solution-focused brief therapy is not considered cognitive behavioral therapy. Instead, it is constructive therapy. In constructivism, it is believed that humans learn to try to construct meaning in the world actively. Psychologists of this school of thought believe that people take an active role in their learning. If a patient has the desire and ability to change and learn, they will be able to with only minor assistance from their teacher or therapist.
Solution-focused therapy, therefore, tends to be very patient-led.
This can help tremendously build upon a patient’s self-esteem and self-worth since they are essentially in the driver’s seat of the therapy sessions. In turn, this helps them create a more positive future for themselves by utilizing their strengths and the positive things already in their lives.
What is the difference between CBT and solution-focused therapy?
Solution-focused brief therapy has been described in detail above. Cognitive-behavioral therapy, on the other hand, focuses on changing unwanted and unwelcome thoughts and behaviors. This form of therapy is especially effective for conditions such as phobias, OCD, and substance abuse.
It is important to stop the destructive behaviors and guide the patient toward other healthier coping methods with their conditions in these situations. Briefly, while SFBT focuses on acceptance and using a person’s strengths to enhance the positivity in their lives, CBT focuses on preventing and diverting destructive behavior and learning how emotions and thoughts interact with and influence each other.
Whereas solution-focused brief therapy can be very effective for people dealing with anxiety and depression, or people going through a tough period in their lives, it is not generally recommended for people with serious mental health conditions. In those cases, such as OCD, PTSD, BPD, etc., cognitive behavioral therapy is typically more effective.
What is the goal of solution-focused therapy?
Solution-focused therapy aims to help the patient find solutions to the present while simultaneously helping them prepare for a better future. By focusing solely on a person’s strengths, attributes, and the good parts of their character, a therapist and client work together to improve their self-esteem and self-worth and help the patient maintain a positive outlook on life and their situation.
There is no focus on a patient’s past and no discussion of the negative things that a person may think they need to change. Instead, the focus is entirely on the future and in the positive ways that the patient can achieve their future goals to make their life better.
What are the disadvantages of solution-focused therapy?
Solution-focused brief therapy is known as brief therapy because it is not meant to continue for a long time. Therapists find it to work well for certain mental health conditions and life events that don’t require long-term care.
What are some solution-focused therapy questions?
Solution-focused therapy questions tend to help clients investigate how they have solved past problems or analyze what resources are available to help them solve current problems. Examples include:
- Thinking about a difficult situation you have dealt with in the past, what kept you going? How did you deal with this well? What made you do well when you felt like giving up? What made you not give up?
- If you woke up tomorrow and your wish had come true, how would you know? What would you be doing? What would they be doing? What would you see?
- If you thought about how you would like things to be in three months’ time, what would this look like, and what would you see?
Which techniques are commonly used in solution-focused therapy?
Solution-focused therapy relies on future-focused, positive techniques. Solution-focused therapists don’t focus on dissecting the root cause of a problem but rather help clients investigate solutions to problems they have used in the past, analyze what resources are available to them in the present, and set achievable goals for the future. The techniques are effective because, in many cases, it isn’t necessary to have a full understanding of why a problem occurred to find solutions. For example, someone who loses a loved one doesn’t need to figure out why they are grieving, but they may need help finding solutions to overcome it.
Who would benefit from solution-focused therapy?
Solution-focused therapy can be used for many problems or simply to help someone take proactive steps toward self-improvement. Those who want to focus on goal-setting and problem-solving will likely benefit from solution-focused therapy. Even if some problems require other therapeutic approaches to address appropriately, solution-focused techniques might be incorporated alongside other methods. While solution-focused therapy can potentially benefit almost anyone, most people will work alongside their therapist to choose a therapy or combination of therapies that work best for them.
Who is solution-focused therapy not good for?
Solution-focused therapy tends to be most effective with those who are dealing with practical problems or looking to set future-focused goals. It may not be as helpful for those with severe or chronic mental health conditions. In addition, some people may need to investigate the root cause of their problems to address them effectively, which is uncommon in solution-focused approaches.
What are the benefits of solution-focused therapy?
Solution-focused approaches may help clients avoid becoming bogged down in the source of their problems, instead helping them find proactive solutions that help move them forward towards a goal. The focus on positivity is another benefit of solution-focused therapy. Many clients find solution-focused methods to be encouraging and uplifting.
How effective is the solution-focused approach?
Evidence suggests that solution-focused approaches are highly effective in many cases. While no single therapeutic technique will be effective for all concerns, solution-focused methods often provide a viable way to find solutions to practical problems, focus on positivity, and marshall resources to find relief. Solution-focused methods tend to work best for those experiencing mild-to-moderate distress caused by a definable problem in their lives.
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