Have you ever felt stuck with a problem and didn’t know what to do? What if, instead of focusing on what’s wrong, you could focus on what’s possible? That’s exactly what Solution-Focused Brief Therapy (SFBT) is all about!
SFBT is a type of therapy that helps people find solutions instead of getting lost in problems. It was created in the 1980s by two smart therapists, Steve de Shazer and Insoo Kim Berg, who wanted to help people move forward quickly and confidently. Today, it’s used by psychotherapists, counsellors, social workers, and even teachers to support people in reaching their goals.
What Makes SFBT Special?
SFBT is different from many other types of therapy because it focuses on what’s working and what can work, rather than spending a lot of time talking about the problem itself. Here are some of its key ideas:
🔹 Focus on Solutions: Instead of digging into why a problem started, SFBT helps people think about what they want to happen next. What does a better future look like? How can we get there?
🔹 You Are the Expert of Your Life: SFBT therapists believe that you know yourself best. They won’t tell you what to do but will ask helpful questions to guide you toward finding your own answers.
🔹 Small Changes Lead to Big Results: Even tiny steps in the right direction can make a big difference. SFBT encourages people to notice small successes and build on them.
🔹 The Future is More Important Than the Past: Instead of focusing on past mistakes or struggles, SFBT asks, “What do you want your future to look like?” and “What can you do to make that happen?”
🔹 Strengths Over Struggles: SFBT believes that everyone has strengths, even when things feel tough. The goal is to help people see their own strengths and use them to move forward.
How Does SFBT Work?
SFBT usually takes just a few sessions (sometimes less than 10!). Here are some of the techniques therapists use to help people:
- The Miracle Question: Imagine you wake up tomorrow, and your biggest problem is completely solved. How would you know? What would be different? This question helps people think about their goals in a positive way.
- Scaling Questions: On a scale from 0 to 10, how close do you feel to solving your problem? What could help move you one step higher? These questions help people track their progress and find small ways to improve.
- Exception Questions: Can you think of a time when this problem wasn’t as bad? What was different then? This helps people see that they already have strengths and strategies that work.
- Compliments and Encouragement: SFBT therapists celebrate even small victories. They remind people of their progress and strengths, helping them feel more confident and hopeful.
Where is SFBT Used?
SFBT isn’t just for therapy – it’s used in many areas of life, including:
- Mental Health: Helping people with stress, anxiety, and sadness by focusing on their goals and strengths.
- School: Supporting students who feel stuck in schoolwork, friendships, or personal challenges.
- Family & Social Work: Helping families find solutions to everyday struggles and big life changes.
- Work & Careers: Helping people set goals and feel more positive in their jobs.
Why is SFBT Useful?
✔ Fast and Effective: It doesn’t take years—it helps people make changes quickly.
✔ Empowering: It focuses on strengths, making people feel more capable and confident.
✔ Positive and Hopeful: Instead of looking at what’s wrong, it looks at what’s possible.
✔ Works for Everyone: SFBT can help people of all ages and backgrounds.
Conclusion
Life can be tough sometimes, but focusing on solutions instead of problems can make a huge difference. SFBT is like a flashlight that helps people see the way forward, even in dark times. By asking the right questions and believing in their own strengths, anyone can take steps toward a brighter future!
So next time you face a challenge, ask yourself: What small thing can I do today that will make things even a little bit better? You might be surprised at how much progress you can make! If you feel you still need more personalised support, we are here to help you.
Author: Nenad Bakaj, MHumServ (RehabCouns), BSocWk, DipAppSci (Comm&HumServ), AMHSW, MAAC, MAASW, JP (Qld)
Nenad Bakaj is a Brisbane based Clinical Counsellor, Accredited Mental Health Social Worker, Life Coach and Bigger Bite Out Of Life Trainer with a keen interest in positive psychology, mental health and wellbeing, and is continually developing his professional skills and knowledge. Nenad enjoys working with adolescents and young adults, as well as older clients, and feels it is a privilege to be able to support them
References
1. De Shazer, S. (1985). Keys to solution in brief therapy. W. W. Norton & Company.
2. Franklin, C., Trepper, T. S., Gingerich, W. J., & McCollum, E. E. (2012). Solution-focused brief therapy: A handbook of evidence-based practice. Oxford University Press.
3. Lipchik E., Derks J., LaCourt M., Nunnally E. (2012). The evolution of solution-focused brief therapy. In Franklin C., Trepper T. S., Gingerich W. J., McCollum E. E. (Eds.), Solution-focused brief therapy: A handbook of evidence-based practice (pp. 3–19). New York, NY: Oxford University Press.
4. Neipp, M.C., & Beyebach, M. (2022). The Global Outcomes of Solution-Focused Brief Therapy: A Revision. The American Journal of Family Therapy, 50(4), 363–379. https://doi.org/10.1080/01926187.2022.2069175
5. Pichot, T., & Dolan, Y. (2003). Solution-focused brief therapy: Its effective use in agency settings. Routledge.
6. Ratner, H., George, E., & Iveson, C. (2012). Solution focused brief therapy: 100 key points and techniques. Routledge