Solution-Focused Brief Therapy (SFBT) is a short-term, goal-oriented therapeutic approach rooted in positive psychology principles. SFBT focuses on helping you to find solutions to the struggles you are facing, rather than exploring the root of your problems. It focuses on how your life will improve when your problem has been resolved. In SFTBT you are seen as the expert of your own life - the therapist acts as your collaborative guide. It helps you to identify your past successes and enables you to recognize your own resources and capabilities. It sets clear, realistic goals that are used as a roadmap for therapy. This approach fosters hope and motivation and empowers you to take actionable steps that facilitate progress.
Find Your Solutions with Solution-Focused Therapy
At The Story Isn’t Over, we understand that life’s challenges can feel overwhelming, leaving you stuck in cycles of frustration or hopelessness. But what if you could focus on what’s working rather than what isn’t? That’s the core of Solution-Focused Brief Therapy (SFBT)—a practical, positive, and future-oriented approach that empowers you to build solutions and move forward with confidence.
What Is Solution-Focused Brief Therapy?
Solution-Focused Brief Therapy (SFBT) is a short-term, goal-oriented therapeutic approach developed by Steve de Shazer and Insoo Kim Berg. Unlike traditional therapies that dig deep into the origins of problems, SFBT focuses on the future you want to create and the solutions that will help you get there.
This method is built on the idea that:
- You already possess the resources needed to improve your life.
- Focusing on what works fosters hope, motivation, and positive change.
- Small, actionable steps can lead to significant and sustainable transformations.
At The Story Isn’t Over, we use SFBT to help you uncover what’s already working and guide you toward practical solutions you can implement immediately.
How Does It Work?
SFBT is a collaborative process where you and your therapist work together to define your goals, envision your ideal future, and identify steps to achieve it. Here’s how we guide you through this transformative journey:
1. Setting Goals
We start by asking questions that clarify your goals:
- What is your best hope for therapy?
- How will your life look when this issue is resolved?
- What needs to happen for you to feel like coming to therapy was worthwhile?
By focusing on your vision for a better future, we create a clear direction for therapy.
2. Exploring What’s Already Working
Together, we’ll look for “exceptions”—times when the problem was less severe or absent altogether. These moments, however small, are clues to the strengths and strategies you already have.
For example:
- “When was the last time you felt this wasn’t an issue?”
- “What did you or others do differently in that moment?”
These insights become the foundation for creating sustainable solutions.
3. Focusing on the Present and Future
SFBT emphasizes what you can do now and in the future to create positive change. Instead of dwelling on past problems, we’ll ask questions like:
- “What’s one small thing you can do this week to move closer to your goal?”
- “How will you know you’re making progress?”
4. Using the Miracle Question
The Miracle Question is a hallmark of SFBT. It invites you to imagine your life without the problem:
- “If you woke up tomorrow and a miracle had solved this issue, what would be different? How would you know?” This question helps you identify the small, actionable steps that can lead to big changes.
5. Scaling Your Progress
We’ll use scaling questions to measure where you are now and track your progress:
- “On a scale of 1 to 10, where are you now in terms of reaching your goal?”
- “What’s one thing you could do to move up a step?”
This tool helps you stay motivated and focused on achievable next steps.
Why Choose Solution-Focused Therapy?
SFBT stands out because it’s:
- Hope-Friendly: It builds on your strengths and focuses on what’s possible.
- Efficient: It’s designed to create meaningful change in a short amount of time.
- Collaborative: You’re an active participant in creating your solutions.
- Positive: It shifts the focus from problems to progress.
Research shows that SFBT is effective for a wide range of issues, including depression, anxiety, stress, parenting challenges, and relationship difficulties. It’s also been successfully applied in settings like education, business, and criminal justice.
How The Story Isn’t Over Can Help
At The Story Isn’t Over, we integrate SFBT into our approach to empower you to create the change you want. Here’s how we support you:
- Goal-Oriented Sessions: We help you define clear, realistic goals and stay focused on achieving them.
- Strength-Based Approach: By identifying your existing strengths and resources, we build a foundation for sustainable success.
- Practical Tools and Exercises: From scaling questions to the Miracle Question, we guide you through actionable steps you can take immediately.
- Collaborative Partnership: You’re the expert in your life. We’re here to support and guide you toward your desired outcomes.
Start Building Your Solutions Today
You don’t have to stay stuck in the same cycle. With Solution-Focused Brief Therapy, you can shift your focus from what’s wrong to what’s possible. At The Story Isn’t Over, we believe in your ability to create meaningful change—and we’re here to help you every step of the way.
Let’s start building solutions together. Your next chapter is waiting. Reach out to us today and take the first step toward a brighter future.
