Exploring Solution Focused Therapy: How It Works and Who Can Benefit

Solution Focused Therapy (SFT) offers a refreshing approach to mental health support by focusing on solutions rather than problems. This therapy style helps individuals build on their strengths and envision a positive future, making it a practical choice for many seeking change. Understanding how SFT works and who it benefits can guide those considering therapy toward a method that fits their needs.

Discussing practical solutions to identify what works best in your life.

What Is Solution Focused Therapy?

Solution Focused Therapy is a brief, goal-oriented form of counseling that centers on finding practical solutions instead of analyzing problems in depth. Developed in the 1980s by Steve de Shazer and Insoo Kim Berg, SFT encourages clients to identify what works in their lives and build on those successes.

Unlike traditional therapy that often explores past experiences and underlying causes, SFT looks forward. It asks questions like:

• What do you want to achieve?

• When have you succeeded before?

• What small steps can you take now?

  
  

This future-focused mindset helps clients feel empowered and hopeful, emphasizing their ability to change.

How Solution Focused Therapy Works

SFT sessions typically involve a collaborative conversation between the therapist and client. The therapist guides the client through specific questions and exercises designed to uncover strengths and resources. Key techniques include:

• The Miracle Question: Clients imagine waking up tomorrow with their problem solved and describe what would be different. This helps clarify goals and desired outcomes.

• Scaling Questions: Clients rate their progress or feelings on a scale from 0 to 10, which helps track change and identify small improvements.

• Exception Finding: Clients explore times when the problem was less severe or absent, highlighting strategies that worked.

• Goal Setting: Clear, achievable goals are set, focusing on what the client wants to move toward rather than what they want to avoid.

  
  

Sessions are usually brief, often lasting between 5 to 20 meetings, making SFT a time-efficient option.

Who Can Benefit from Solution Focused Therapy?

SFT suits a wide range of people and situations. Its practical, positive approach appeals to those who want to focus on change without extensive exploration of past issues. Some examples include:

• Individuals facing stress or anxiety who want to develop coping strategies quickly.

• People dealing with relationship challenges seeking to improve communication and connection.

• Those experiencing depression who want to focus on small steps toward feeling better.

• Clients with specific goals, such as career changes or lifestyle improvements.

• Families or couples looking for constructive ways to resolve conflicts.

  
  

Because SFT emphasizes strengths and solutions, it can be especially helpful for people who feel stuck or overwhelmed by traditional therapy approaches.

Practical Examples of Solution Focused Therapy in Action

Imagine a client struggling with work-related stress. Instead of analyzing why the stress started, the therapist might ask:

• "Can you describe a time recently when you felt less stressed at work?"

• "What did you do differently during that time?"

• "On a scale of 0 to 10, how stressed do you feel today compared to then?"

  
  

These questions help the client recognize effective coping methods and build on them. The therapist and client then set small, manageable goals, such as taking short breaks or practicing relaxation techniques.

In a couple’s therapy session, the therapist might use the miracle question:

• "If a miracle happened and your relationship improved overnight, what would you notice first?"

• "What would your partner be doing differently?"

  
  

This helps the couple focus on positive changes they want to see and encourages actions that support those changes.

Using a notebook for clearly written therapy goals during a solution focused therapy session

Benefits of Solution Focused Therapy

• Time-efficient: SFT often requires fewer sessions than traditional therapy.

• Empowering: Clients focus on their strengths and resources.

• Flexible: It can be adapted for individuals, couples, families, or groups.

• Goal-oriented: Clear, achievable goals help maintain motivation.

• Positive focus: Encourages hope and confidence in change.

  
  

When to Consider Solution Focused Therapy

If you want therapy that moves quickly toward practical change, SFT may be a good fit. It works well for those who:

• Prefer a structured, goal-driven approach.

• Want to feel more in control of their progress.

• Are looking for support with specific challenges.

• Appreciate a positive, future-focused mindset.

  
  

SFT is not designed to replace all forms of therapy, especially for deep trauma or complex mental health conditions. However, it can be a valuable tool in many situations.