Updated on 12/9/2021When many of us think of therapy, we think of sitting on a therapist’s couch, pouring our heart out, digging deep into our past, and trying to understand our motivations and emotional coping mechanisms. We think of therapy as a process that will take many months, if not years.Yet not all therapy is like that, and one method in particular encourages us to think more about the future than that past, and isn’t meant to drag on for years at time. Enter solution focused therapy (SFT), or solution -focused brief therapy (SFBT session).

Updated on 12/9/2021

When many of us think of therapy, we think of sitting on a therapist’s couch, pouring our heart out, digging deep into our past, and trying to understand our motivations and emotional coping mechanisms. We think of therapy as a process that will take many months, if not years.

Yet not all therapy is like that, and one method in particular encourages us to think more about the future than that past, and isn’t meant to drag on for years at time. Enter solution focused therapy (SFT), or solution -focused brief therapy (SFBT session).

What is Solution Focused Therapy?

So what exactly is solution focused brief therapy, or the SFBT approach, and how can it help you lead a happier, more balanced life?

Effective solutions to your problems are the bedrock of solution focused therapy. It’s a goal-oriented therapy that focuses on what needs to change in your life in order for you to live more peacefully and with fewer stressors. Your problems are addressed, but the problems themselves aren’t deeply scrutinized; rather, forward-thinking methods of improvement are discussed.

The History Of Solution Focused Therapy

What Does The Research Say About Solution Focused Therapy?Since its inception, solution focused therapy has been studied extensively, and has proven to be effective. For example, there have been150 randomized clinical trialsstudying solution focused therapy. Overall, it was found to be effective, and produced similar results as other popular therapy methods, includingCognitive-Behavioral Therapyand Interpersonal Psychotherapy.

What Does The Research Say About Solution Focused Therapy?

Since its inception, solution focused therapy has been studied extensively, and has proven to be effective. For example, there have been150 randomized clinical trialsstudying solution focused therapy. Overall, it was found to be effective, and produced similar results as other popular therapy methods, includingCognitive-Behavioral Therapyand Interpersonal Psychotherapy.

Is Solution Focused Therapy Effective?Since its inception, solution focused therapy has been studied extensively, and has proven to be effective. For example, there have been150 randomized clinical trialsstudying solution focused therapy. Overall, it was found to be effective, and produced similar results as other popular therapy methods, includingCognitive-Behavioral Therapyand Interpersonal Psychotherapy.

Is Solution Focused Therapy Effective?

How Does Solution Focused Therapy Work?Solution focused therapy is similar to other therapy methods in that you generally sit with a therapist one-on-one to do the work. These days, virtual andonline therapyoptions are also available for solution focused therapy. The difference between solution focused therapy and other methods is where the focus lies, and what is discussed during a typical therapy session.

How Does Solution Focused Therapy Work?

Solution focused therapy is similar to other therapy methods in that you generally sit with a therapist one-on-one to do the work. These days, virtual andonline therapyoptions are also available for solution focused therapy. The difference between solution focused therapy and other methods is where the focus lies, and what is discussed during a typical therapy session.

Who Should Seek Solution Based Therapy?Someone who is experiencing a serious mental health issue, such asanxiety,depression, orbipolar disorder, should not necessarily seek solution based therapy alone. Solution based therapists do not generally diagnosemental health issuesand cannot cure these bigger underlying problems. However, when used in conjunction with other therapies, solution based therapy can be helpful for anyone who is experiencing stress in life.People who may benefit from solution focused therapy include:Children experiencing behavior problemsChildren experiencing problems at schoolFamilies with dysfunctionaldynamicsPeople who are battlingaddictionCouples who are having relationship issues

Who Should Seek Solution Based Therapy?

Someone who is experiencing a serious mental health issue, such asanxiety,depression, orbipolar disorder, should not necessarily seek solution based therapy alone. Solution based therapists do not generally diagnosemental health issuesand cannot cure these bigger underlying problems. However, when used in conjunction with other therapies, solution based therapy can be helpful for anyone who is experiencing stress in life.

People who may benefit from solution focused therapy include:

What Issues Are Treated With Solution Based Therapy?

Serious ongoingmental healthstruggles should not be treated solely with solution based therapy methods. But solution based therapy can address many common issues thatpeople strugglewith, including relationship issues, issues at school, issues in the family, and workplace issues.

In general, if you have a hunch of what the solution to your problem might be, but you aren’t sure — or if you feel you need someone to help you sort out your options — solution based therapy might be the right choice for you. A therapist who practices solution based therapy techniques will help you become the “expert” on your own life, and help you determine solutions to your problems hidden within yourself.

Often, a solution based therapy approach will be used in conjunction with other methods — such as cognitive behavioral therapy, or traditionalpsychotherapy— though it can be used on its own as well.

What Techniques Do Solution-Focused Therapists Use?A solution -focused therapy session will likely begin with a series of questions. These questions may be about what you are struggling with, what you currently see as possible solutions to your problems, and what has worked for you in the past as you have solved other problems.Your therapist will not tell you what to do, but will help you organize your thoughts on what solutions may work for you and guide you in feeling confident about your own instincts. You and your therapist will work to zero in on = your specific goal to solve the problem. At times, you and your therapist will make concrete plans for how your specific goal will be accomplished.

What Techniques Do Solution-Focused Therapists Use?

A solution -focused therapy session will likely begin with a series of questions. These questions may be about what you are struggling with, what you currently see as possible solutions to your problems, and what has worked for you in the past as you have solved other problems.

Your therapist will not tell you what to do, but will help you organize your thoughts on what solutions may work for you and guide you in feeling confident about your own instincts. You and your therapist will work to zero in on = your specific goal to solve the problem. At times, you and your therapist will make concrete plans for how your specific goal will be accomplished.

What To Look For In A Solution Focused TherapistMany therapists have training in solution focused techniques, along with other therapy modalities. When looking for a solution focused therapists, you can ask about how they incorporate solution focused therapy into their practice, what therapy will look like, and how long you may take to complete the therapy.In addition, you will want to look for the features of any reputable therapist, including licensure in your state, experience, education, and a warm, nurturing approach. You will be discussing personal issues with this therapist, so you want to select someone you feel comfortable opening up to. Sometimes it can take a few tries to find a therapist who “clicks” with you — that’s normal and expected.“Within any therapy relationship it is important to know that you can speak up about your needs and goals especially as they may change over time. Many therapists are trained in several modalities and can incorporate them into their work with you, don’t hesitate to ask.”Talkspace therapistJill Daino, LCSW-R, BC-TMHTraditional psychotherapy, orpsychodynamic therapy, where you spend years delving into your childhood, trying to uncover and understand your hidden pain and fears, most definitely has a place, and can have real value for many of us. But sometimes you need a more practical, forward-thinking approach for dealing with life’s struggles and stressors.Solution focused therapy can offer a positive, hopeful approach to solving problems. With its emphasis on validating your own instincts, and coming up with effective solutions that work for your lifestyle and sensibilities, it might just be the breath of fresh air you need to make real and lastingchanges in your life.

What To Look For In A Solution Focused Therapist

Many therapists have training in solution focused techniques, along with other therapy modalities. When looking for a solution focused therapists, you can ask about how they incorporate solution focused therapy into their practice, what therapy will look like, and how long you may take to complete the therapy.

In addition, you will want to look for the features of any reputable therapist, including licensure in your state, experience, education, and a warm, nurturing approach. You will be discussing personal issues with this therapist, so you want to select someone you feel comfortable opening up to. Sometimes it can take a few tries to find a therapist who “clicks” with you — that’s normal and expected.

“Within any therapy relationship it is important to know that you can speak up about your needs and goals especially as they may change over time. Many therapists are trained in several modalities and can incorporate them into their work with you, don’t hesitate to ask.”

Traditional psychotherapy, orpsychodynamic therapy, where you spend years delving into your childhood, trying to uncover and understand your hidden pain and fears, most definitely has a place, and can have real value for many of us. But sometimes you need a more practical, forward-thinking approach for dealing with life’s struggles and stressors.

Solution focused therapy can offer a positive, hopeful approach to solving problems. With its emphasis on validating your own instincts, and coming up with effective solutions that work for your lifestyle and sensibilities, it might just be the breath of fresh air you need to make real and lastingchanges in your life.

Sources:Murray H. Solution focused brief therapy (SFBT). Solution Focused Brief Therapy (SFBT) | Simply Psychology.https://www.simplypsychology.org/solution-focused-therapy.html. Published January 25, 2021. Accessed November 30, 2021.What is solution-focused therapy? SolutionFocused Therapy Institute.https://solutionfocused.net/what-is-solution-focused-therapy/. Published May 5, 2021. Accessed November 30, 2021.What does the research say about solution-focused brief therapy? SolutionFocused Therapy Institute.https://solutionfocused.net/research-in-solution-focused-therapy/. Published May 5, 2021. Accessed November 30, 2021.Murray H. Solution focused brief therapy (SFBT). Solution Focused Brief Therapy (SFBT) | Simply Psychology.https://www.simplypsychology.org/solution-focused-therapy.html#:~:text=In%20a%20solution%2Dfocused%20therapy,might%20not%20have%20noticed%20before. Published January 25, 2021. Accessed November 30, 2021.

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