Solution-Focused Brief Therapy: A Fresh Way to Move Forward
- Chris Zhang
- Aug 23
- 4 min read
If you've ever felt stuck in a cycle of overthinking or overwhelmed by problems, you're not alone. Many of us get caught up in what's wrong instead of what could go right. That's where Solution-Focused Brief Therapy (SFBT) shines—it’s a refreshing, practical way to look at what’s working in your life and how to do more of it.
Developed in the late 1970s by Steve de Shazer and Insoo Kim Berg, SFBT focuses on the future rather than the past. It’s a short-term, goal-oriented approach that helps people identify their own strengths and build solutions from them. It doesn’t ignore problems—it just doesn’t let them run the show.
What makes SFBT so powerful is its focus on hope. The therapist and client work together to figure out what life would look like if things were better, and then they collaborate to find the small, doable steps to help get there.
It’s not about deep analysis or lengthy sessions. It’s about discovering your strengths, noticing the small shifts, and moving forward with intention and clarity. Progress starts with the first conversation.
Finding the Good That Already Exists
One of the first things your therapist might ask is, “What are your best hopes from coming here?” or “What would need to happen so you feel this was a good use of your time?” These questions are designed to help you pinpoint what you want, not just what you want to stop.
Once that vision is in place, the conversation turns to your life experience. When have you already handled something like this, even a little? What were you doing differently on the days when things felt a bit more manageable? These moments are called exceptions—and they’re gold mines for solution-building.
SFBT therapists are really good at helping you notice what’s already working. Maybe you handled a conflict better than usual, or had a surprisingly calm morning with your kids. These aren’t random—they’re signs of your resilience and resourcefulness.
And here’s the exciting part: once you and your therapist spot what’s working, you can build on it. Instead of reinventing the wheel, you get to do more of what already helps.
Looking Ahead With Purpose
Rather than focusing on what went wrong in the past, SFBT asks, “What’s next?” You might hear questions like:
“What would a good week look like?”
“What small sign would tell you that you're making progress?”
These future-oriented questions put you in the driver’s seat. You get to define success—and take the small steps to get there. And when things feel especially tough, your therapist might ask a coping question like, “How have you managed to keep going?” It’s a gentle but powerful way of recognizing your strength even in the darkest moments.
Therapists also love using a tool called scaling questions to help track progress. On a scale of 0 to 10, how confident are you today? What’s keeping you from slipping lower? What would help move you up even one point? These kinds of questions turn vague feelings into something visible—and change becomes easier to measure.
Miracles, Compliments, and Small Experiments
One of the most famous parts of SFBT is the Miracle Question. It goes something like this:
"Imagine tonight while you’re asleep, a miracle happens and your problem is solved. But you don’t know it happened. When you wake up, what would be the first small thing you’d notice that tells you things are different?”
This exercise isn’t just about dreaming—it’s about identifying clear, specific behaviors you can actually begin to test out in real life. Often, it leads to practical insights like, “I’d greet my kids with patience,” or “I’d feel more motivated to get out of bed.” That’s the beginning of real change.
Therapists also offer compliments throughout the process—genuine affirmations of what you’re doing well. Whether it’s surviving a tough week or trying something new, those moments are acknowledged and celebrated. And sometimes, they’ll invite you to try a “homework experiment”—a small step to test what happens when you shift a behavior or mindset just a little.
Wrapping Up With Encouragement and Evidence
Toward the end of each session, the therapist might take a short break to reflect. Before that, they’ll often ask, “Is there anything I didn’t ask that you think I should know?” When they return, they’ll usually offer a summary of the conversation, a compliment, and a suggestion for what to notice or try before next time.
And in case you’re wondering—yes, SFBT is backed by research. Nearly 150 randomized studies have shown that it works across cultures, age groups, and types of challenges—from anxiety and depression to relationship stress and parenting issues. That’s a lot of evidence for a therapy that usually lasts just a few sessions.
This is a therapy of possibility—of finding out what’s already strong and using that as the foundation for what comes next. If you’re looking for a hopeful, collaborative, and empowering approach to personal growth, SFBT just might be the perfect fit.
References
What is solution-focused therapy?. SolutionFocused Therapy Institute. (2022, April 21). https://solutionfocused.net/what-is-solution-focused-therapy/
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