Solution-Focused Therapy (SFBT)
Want a better life but can’t seem to create it? Solution focused therapy helps you change how you feel about yourself and start taking positive action in order to achieve your goals.
Promoting Positive Changes with Solution-Focused Therapy (SFBT)
Solution-focused therapy (SFBT) is a strength-based approach to psychotherapy that focuses on solution-building rather than problem-solving. Unlike other forms of psychotherapy that analyse present problems and past causes, SFBT concentrates on current circumstances and future hopes.
This form of therapy aims to use your own strengths to achieve your goals and is based on the future rather than the past. SFBT promotes positive change by encouraging you to focus on what you can do, rather than what you can’t.
What is Solution-Focused Therapy (SFBT)?
Developed in the 1980’s by husband and wife team Steve de Shazer and Insoo Kim Berg, solution-focused brief therapy is a time-limited approach to helping people. The technique is often used in conjunction with other longer-term types of therapy with long-lasting combined effects.
SFBT is founded on seven basic philosophies and assumptions:
- Change is both constant and certain
- You must want to change
- You are the expert and therefore you outline your own goals
- You already have resources and strengths to solve and overcome your problems
- Therapy is short-term
- Emphasis is focussed on what is changeable and what is possible
- Focus is on the future - history is not essential to moving forwards
The solution-focused approach is a humanistic therapy, which places a focus on self-development, growth and responsibility. It is goal-directed and focuses on building solutions, rather than on solving the problems that you bring to therapy.
What are the Key Solution-Focused Therapy Techniques?
SFBT techniques are practical tools therapists use during sessions to help you identify your goals, visualise your desired future, and recognise your abilities to effect change. During sessions, you and your therapist engage in conversations that move you towards finding solutions to your struggles.
Common solution-focused therapy techniques include:
- Goal Development
Having clear and achievable goals to work on gives you something to focus on
- The Miracle Question
What would life be like if, by some miracle, your problems went away overnight?
- Exception Finding Questions
Have there been times when your problem wasn’t as severe? Or times when it could have happened, but didn’t? How did you handle these situations?
- Coping Questions
These questions cause you to think about how you’ve successfully coped with difficulties in your life
- Reframing
This enables you to look at situations or experience from a different perspective
- Presupposing Change Questions
Noticing positive changes can be tough when you’re struggling. These questions encourage you to think about these kinds of changes, whether big or small changes
- Compliments
Giving compliments helps validate your efforts and experiences. It can also help raise your self-esteem and build trust between you and your therapist
- Scaling Questions
Scaling questions help you and your therapist keep track of the progress you make during your sessions
Donna Marie Thomas
Hello, my name is Donna, I am a qualified counsellor, psychotherapist, hypnotherapist and Registered Member of BACP based in Pontefract, West Yorkshire.
I have a passion for helping people to enjoy a happier, more fulfilling life via a person centred approach to therapy tailored to meet each individuals specific needs.
Get in touch to find out more or book an appointment with me today.
What Can Solution-Focused Therapy Help With?
SFBT can be used to treat a wide range of issues and conditions. It may not be suitable for more severe or complex disorders. However, it has been successfully used for certain mild to moderate disorders and other kinds of issues including:
- Depression
- Anxiety
- Relationship problems
- Addiction
- Behavioural issues
- Stress management
- Life transitions and adjustments
- Self-esteem
SFBT can give you an alternative perspective on your challenges, help you form solutions, and celebrate your wins, no matter how small or insignificant they might seem at the time.
Benefits of Solution-Focussed Therapy
Facing your problems is never an easy task, but with the help of solution-focused therapy you can gain the motivation and skills needed to create positive changes in your life and overcome the hurdles you face.
If you’re looking for a therapeutic approach that places an emphasis on solutions and progress, this form of therapy may be a great option for you.
SFBT offers several key benefits, including:
- Quick results
- Empowerment
- A collaborative approach
- Focused on solutions
- Improved communication
- It can be used for those who don't require medication
- Improved outlook on life
How Innerworth Counselling Can Help
With solution-focussed therapy you will receive a safe, soothing and confidential space where you can begin to discuss and understand the root causes of your negative thought patterns and emotions.
It is also a space where you can begin to explore both the emotional and physical aspects of your problems and learn a range of techniques which will allow you to cope better with the hurdles you face in life.
Take the First Step Now
I offer private SFBT therapy, and take a person-centred approach, meaning that I’m non-judgemental, see clients as equals, and collaborate on your healing journey together.
If you feel that you could benefit from SFBT therapy, please book an initial consultation. You don’t have to prepare for this, just come as you are and we can look into how I might be able to help.
Additional Information
Here are some links that you may find helpful:
Mind
The team at Mind provide information on a range of mental health problems.
www.mind.org.uk
Samaritans
The Samaritans are available 24 hours a day, 365 days a year. If you need a response immediately, it’s best to call them on: 116 123.
www.samaritans.org
Contact me today to book a confidential consulation
What My Clients Say
Jason Osborne
I shall be forever bewildered by the effectiveness of hypnotherapy. I had always remained sceptical until my very last session, then the “weight” that suddenly lifted was both physical and emotional and continues to benefit both myself and those around me three years on – thank you Donna.
Jason Osborne
Abigail Johnson
I’ve finally found a solution to my dependency on food. Your weight-loss therapy sessions have seriously transformed my life. Honestly, I could cry, I am so happy and feel like a totally new person, inside and out! Truly amazing Donna.
Abigail Johnson
Charlotte Dickinson
I went to see Donna because my anxiety and depression had spiralled out of control. I now have skills and techniques that I can use for the rest of my life to help me cope with any challenges. Thoroughly recommend psychotherapy from Innerworth Counselling. Donna is warm, professional and clearly passionate about what she does.