Solution-Focused Therapy

Solution-Focused Therapy is more than a set of tools; it represents a unique way of thinking about change and the relationship between a person and their therapist. Its principles are based on the belief that individuals have the inner resources and strengths needed to solve their own challenges. By embracing these core ideas, the approach creates an environment of teamwork and empowerment.

A number of principles form the core of SFBT, each designed to shift the focus from a “problem-filled” view to a “solution-oriented” one:

• Change is a Constant: The main belief is that change is always happening. Nothing stays exactly the same, and even when a problem feels overwhelming, there are small shifts happening all the time. The work of the therapist is to help the individual notice these small changes and make them bigger.
• Individuals Are the Experts on Their Own Lives: In this approach, the therapist does not act like a person who knows everything. Instead, the individual is seen as the authority on their own life and is responsible for defining their goals and deciding what is most helpful to them. This builds a person’s confidence in their ability to cope.
• Small Steps Can Lead to Big Changes: SFBT believes that even a tiny, positive change can create a “ripple effect” that leads to larger, more significant changes over time. This makes the process feel less overwhelming and more manageable. The emphasis is on starting something new, rather than stopping an existing problem.
• The Solution Isn’t Always Directly Related to the Problem: Sometimes the most effective way to address a problem is to build a life that makes the problem less important. The approach focuses on creating a new, preferred future, and as a result, the old problem may simply fade away.
• The Future is Both Created and Negotiable: This principle highlights the belief that individuals have the power to create a better future for themselves. It is not a fixed or pre-determined destination but a path that can be shaped through intentional, positive action.

These principles are practical ideas that fit well with a team-based perspective and the idea that solutions are created by people, not just found. For instance, the belief that the individual is the expert aligns with the idea that solutions are not objective facts but are created by each person.

SFBT is not just a philosophy; it is a practical approach with a set of well-defined techniques. These techniques often come in the form of carefully crafted questions that help individuals change their perspective and identify their own path forward. The three most common tools are the Miracle Question, Scaling Questions, and Exception Questions.

The Miracle Question is a key tool in SFBT that helps individuals move past a “problem-filled” view of their lives. It is a powerful imaginative exercise that allows a person to imagine a future where their problems no longer exist, without getting stuck on the “how.”

The classic script for the Miracle Question is typically phrased in a specific way: “Suppose tonight you go to bed and go to sleep as usual. And during the night, a miracle happens. And the problems that concern you are resolved, but you’re still asleep. Therefore, you don’t know that the miracle has happened. When you wake up tomorrow, what will be the first things that will tell you that the miracle has happened? How will you know that the transformation has occurred?”.

The purpose of this question is not to engage in magical thinking, but rather to serve as a psychological tool. By asking an individual to describe a life where their problems have vanished, the therapist helps them get past the mental blocks and negative thoughts that often prevent them from seeing a way forward. The question helps a person focus on what their life would be like without the problem, allowing them to define their specific goals and gain clarity and motivation. The answers to this question help to create a detailed picture of a desired future, which then becomes the basis for a concrete action plan. For example, a person struggling with communication difficulties might envision waking up to a peaceful home, having a quiet cup of coffee with their partner, and being able to talk openly without tension. This vision, once detailed, provides a clear roadmap for the therapy process.

Scaling questions are a simple yet highly effective way to make abstract ideas like feelings, confidence, and progress clear and measurable. The questions typically use a scale from 0 to 10, with 10 representing the best possible outcome and 0 representing the worst.

These questions are not just for measuring; they are designed to shift a person’s perspective. For instance, an approach focused on the problem might ask, “How severe is your anxiety from 1-10?” A Solution-Focused question would change the wording to something like, “How well have you been managing your anxiety, from 1 to 10?”. This subtle change in wording encourages the individual to think about what is working and what they can build on.

The power of scaling questions lies in their ability to make progress visible and tangible. A therapist might ask, “On a scale of 0 to 10, where 10 is the day after the miracle, where would you put yourself now?”. If the individual says “a 4,” the therapist can then ask, “What would have to be different for you to say that you are one point higher, at a 5?”. This question helps the individual identify small, achievable steps that are not overwhelming and that lead to real, measurable progress. By repeatedly asking a person to notice small improvements, the therapist helps them develop a new, healthier way of thinking about progress in their daily lives, which helps them build a habit of self-assessment and self-reinforcement. This approach empowers the individual to recognize their own efforts and gives them a way to maintain momentum long after therapy has concluded.

A person feeling overwhelmed by a problem often believes that it is always present and completely defining their life. Exception questions are designed to challenge this idea. The premise is simple: if a problem can occur, there must be times when it does not. An exception question is a way for a therapist to ask about times when the problem was less intense or absent, no matter how brief those moments were.

By identifying these “exceptions,” a therapist can help a person recognize their existing strengths and resources. The answers provide personalized insights that can be used to develop a specific strategy for addressing challenges. For example, a person struggling with feelings of sadness might be asked, “Tell me about a time today or yesterday when you felt a bit more hopeful or content, even if it was fleeting.” Or for a person with relationship difficulties, a therapist might ask, “Can you think of a time in the last few days when you and your partner got along better than usual?”.

The power of exception questions lies in their ability to fundamentally change how a person sees themselves, their problems, and their ability to change. Instead of focusing on what’s wrong, these questions act as a powerful antidote to feelings of powerlessness by offering a more balanced and hopeful view. They show that the individual is not a helpless victim of their problem and that they already have the skills and resources needed to improve their situation. The therapist’s role is to help the person understand what they were doing during the exception and then find ways to do more of it.