Solution-Focused Brief Therapy (SFBT)

Solution-Focused Brief Therapy (SFBT) is a practical, goal oriented therapy which focuses on solutions instead of focusing on issues. Unlike other therapies which address past issues, SFBT targets the future and the present. Thereby, enabling individuals to imagine positive changes and establish steps towards attaining them.

What is Solution Focused Brief Therapy?

Solution focused brief therapy is about finding what works for you and making the most of it. SFBT doesn't get into the causal aspect of a problem or even the way it began, but rather searches for solutions. The idea is to think about the strategies, resources, and strengths which worked for you previously.
SFBT can be particularly useful when people want quick results or need help with immediate issues. SFBT is used for treating anxiety, depression, relationship problems along with other psychological health problems. Sessions are usually short term and suitable for individuals seeking change without commitment to long-term treatment.

What Does Solution Focused Brief Therapy Do?

The structured and future-oriented approach is key to SFBT. The therapy proceeds as a simple process. Below, you can have a look at the solution focused brief therapy steps:

• Setting Goals: The therapist will create realistic goals with you in the first session. You and your therapist might ponder over aspects such as - what if your problem was resolved? What little changes should be made in order to make the desired changes you want to see?
• Looking for Strengths: Rather than concentrating on the problem, the therapist explores your very own strengths and abilities that can be useful in accomplishing your objectives. This could include looking at the skills you have utilised in the past or current support systems around you.
• Identifying What is Working: Brief therapy focused solution development is all about discovering the things that work - maybe even in little ways - and amplifying it. Maybe you are already taking little steps toward the solution without actually knowing it. The therapist acknowledges your successes and also encourages you to build upon them.
• Making Practical Solutions: Once you know what works, you can work towards building concrete, actionable solutions. These solutions are generally small steps toward larger changes.

Solution Focused Brief Therapy Techniques

SFBT employs several techniques which focus on solutions instead of problems. These SFBT therapy techniques are simple yet powerful, and help the conversation move toward progress or action.

1. Miracle Question: Possibly the most familiar method of SFBT is the miracle question which asks, "if you woke up tomorrow and your problem vanished, what could be different?" This helps individuals see what they want and help them define their goals.

2. Scaling Questions: Your therapist might ask you to rate something on a scale of 1 to 10 to assess feelings and progress in regards to a task. Scaling questions measure precisely where you are in life and identify where you want to be.

3. Exception-Finding: This technique entails finding moments when the problem didn't exist or wasn't as intense. While concentrating on exceptions to the issue, the therapist helps you determine what worked in those days so that you can apply exactly the same methods to your present circumstance.

4. Coping Questions: These questions help individuals understand their very own resilience. You can expect to be asked questions like "how have you handled this so far?", "how have you handled the situation?". Coping questions encourages self-awareness and highlights individual strength.

What SFBT Can Help With

Since SFBT is time-limited and solution-focused, it's useful for many mental health challenges including:

1. Anxiety

2. Depression

3. Relationship Problems

4. Trauma Recovery

Solutions Focused Brief Therapy Benefits

The advantages of SFBT are diverse and many think it is a refreshing alternative to standard therapies. The benefits include:

• Short-Term Focus: Concentrating on quick, significant change, SFBT typically requires fewer sessions compared to other kinds of therapy. This makes it suitable for those who require quicker results.
• Empowering Approach: SFBT helps individuals recognize their very own strengths and capabilities. Concentrating on what they can do rather than what they cannot means that individuals come out of SFBT sessions feeling empowered and hopeful.
• Future-Oriented: SFBT does not dwell on past mistakes or trauma. This forward thinking approach helps people remain inspired and focused on goals.
• Flexible and Customizable: SFBT is flexible and may be utilised in numerous settings, based on the individual needs. SFBT can work in any kind of setting - be it individual therapy, couples counselling or family therapy.

What Are 7 Key Elements of Solution Focused Brief Therapy?

SFBT comprises 7 key elements that are listed below:

1. Focus on Solutions Not Problems: SFBT therapy sessions will address solutions instead of issues.

2. Client as Expert: Although the client is considered the expert of their lives, the therapist is the coach.

3. Setting Goals: Clear, attainable goals are set out early to give focus and direction.

4. Use of Past Successes: The therapist assists the client to identify past successes and strengths.

5. Small Steps Count As Big Changes: SFBT targets small changes that can be managed instead of overwhelmingly big changes.

6. Future-Oriented: SFBT always adopts a forward looking approach. The guiding principle of SFBT is improving your tomorrow rather than blaming your past.

7. Positive Language: Positive, encouraging language used by the therapist encourages the client to see potential changes within themselves.