Solution-Focused Brief Therapy: You Know What You Need to Do, So Let’s Do It
Hey hey ::insert wave here::
If you have ANY self awareness, you know what you need to do to solve some of your problems. Sometimes, just knowing what to do isn't enough. You need someone else to help motivate you and hold you accountable when it’s too difficult to follow through.
Solution-focused brief therapy is a great way to get moving in the right direction. This type of therapy is short-term, solution-focused, and goal-oriented. It can help you identify your goals and find solutions to the problems that are keeping you stuck.
In this blog post, we'll talk about what solution-focused brief therapy is, how it works, its benefits, and how it can help you overcome your challenges. Let's get started!
What is solution-focused brief therapy?
Solution-focused brief therapy (SFBT) is a type of solution-oriented, goal-directed therapy that encourages you to take ownership of your own solutions. This type of therapy has the potential to help you achieve your goals in a short amount of time by focusing on the present and future solutions rather than analyzing past problems.
SFBT was developed in the late 1970s by psychotherapists Steve de Shazer and Insoo Kim Berg. They were looking for short-term, solution-oriented approaches to help clients make changes in their lives quickly and effectively.
If you’re intrigued and would like to learn more with current trends, check out a current leader in the SFBT field Elliott Connie. I (Jaclyn) met him at a conference last year and he’s really cool.
This type of therapy is based on the belief that you already have the answers within yourself – you simply need help uncovering them.
In a SFBT session, you may feel like Clark Kent being reminded that he only needs to take the glasses off and he’ll become Superman. It offers a much-needed breath of hope and positivity for many people seeking care, a reminder that you're already the hero you need.
How does solution-focused brief therapy work?
SFBT is similar to other therapy approaches, but with a few key differences. For one thing, SFBT is solution-focus rather than problem-focused. It helps you focus on where you want to go in life instead of what has already gone wrong.
This is a radical decision to Irish Goodbye from the pity party and actively walk towards the sun. You are already moving towards better and brighter by moving away from the very thing that needs to stop/change/whatever.
This type of therapy also focuses on the present and future, not the past. It looks for exceptions – times in your life when you have been able to cope or make progress toward a solution.
Remember that time you were a total survivor and boss? This helps shape your vision for what could be possible in the future because you can recall moments in the past worthy of your pride. DUH, you kicked ass once before. You’re capable of doing it again.
Your therapist will help you create a plan of action, set achievable goals and timelines, and determine how best to move forward. These action steps unlock your power and fuel motivation.
Related: How Do You Know if Therapy is Working? 6 Signs Therapy is Helping
SFBT emphasizes collaboration and empowerment rather than dependence on one solution prescribed by a therapist. It encourages you to take an active role in your healing and solution-building process.
What are the benefits of solution-focused brief therapy?
The major advantage of SFBT is its speed and effectiveness. This therapy typically lasts 5-8 sessions. As a result, this approach to therapy is often more cost-effective than others.
Furthermore, SFBT encourages individuals to take ownership of the process, which is empowering and can build self-esteem. If you are not ready to follow through, this therapy may not be appropriate for you.
It also emphasizes collaboration between therapist and client. This allows clients to feel heard and understood, as well as gain insight into their own patterns and behaviors. Sometimes, this collab can feel like coaching, as your therapist is focusing on driving you forward.
Finally, SFBT emphasizes hope and positivity – two ingredients that can be essential when it comes to making lasting positive changes.
Solution-focused brief therapy techniques
There are several techniques that your therapist may use during SFBT to help you achieve the results you want:
Scaling questions
Your therapist will ask you a series of “scaling” questions that allow you to rate the current difficulty or intensity of a problem on a scale of 1-10. This can help determine how far you have come in overcoming the issue and what still needs to be done.
For example:
On a scale of 1-10, with 1 being very low and 10 being very high, how would you rate your stress level right now?
You said your stress level is currently a 6. What would need to happen for that to become a 7?
Anyone that works with me (Jaclyn) knows about scaling.
Miracle questions
This is a powerful tool used in SFBT. The miracle question helps you visualize a world without the problem or issue that you’re dealing with. This allows you to see the potential that exists and identify new ways of approaching the problem. At times, this technique can lead to the insight that there IS a problem when you had no clue!
For example:
Imagine you wake up tomorrow morning and a miracle has occurred, and all of your problems have been solved. What would be different in your life?
Coping & exception questions
These questions help you identify instances in your life when the problem or issue was not a factor. This allows you to look for patterns, clues, and resources that can be used to solve the current difficulty.
For example:
When has it been easier for you to manage this problem?
What is different during those times that helps you cope?
Is solution-focused therapy effective?
The answer is yes! Studies have shown that SFBT can be an effective treatment for behavioral and psychological conditions, and create positive changes in a short amount of time.
Studies show that this type of therapy has been successful in helping people reduce stress, increase communication skills, and improve their overall quality of life. It can also help individuals overcome depression, anxiety, PTSD, eating disorders, and substance abuse.
Ready to get started?
If this blog post has piqued your interest, and you're feeling ready to take the first step toward achieving your goals, why not book a consultation with The Sassy Shrink?
Here at The Sassy Shrink, we offer online therapy and coaching services designed to help you take control of your life, achieve your dreams and live the life you’ve always wanted.
Don't wait any longer – book a consultation now! Our friendly and experienced team is standing by to help get you started on your journey.
Take that first step today and start living the life you deserve!
We look forward to helping you reach your goals!
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