Imagine waking up today, free from stress and worries. How would your life change? What would you finally be able to focus on? If this is the kind of peace you need and you’re looking for a way out, Solution-Focused Therapy might work for you.
In this blog, we will look at:
What is Solution-Focused Therapy?
5 Solution-Focused Therapy Techniques
Conclusion
What is Solution-Focused Therapy?
Solution-focused therapy is a goal-oriented therapeutic approach that focuses on finding solutions rather than focusing on the problems. It empowers the clients to define their goals and build on their strengths. Therapists use specific techniques to help clients assess their progress and imagine a positive future. Unlike other therapeutic approaches like CBT which often focuses more on past problems, and DBT, which focuses on emotional regulation and interpersonal effectiveness, SFT focuses more on the client’s current situation and future hopes.
Click on this blog to learn more about Solution-Focused Therapy: What is Solution-focused therapy?
5 Solution-Focused Therapy Techniques
1. The Miracle Question
The Miracle Question is one of the most well-known techniques in Solution-Focused Therapy. It asks the client a simple question in this quite similar way:
“Suppose you are going to bed with all that stress that you normally have at night, and by the time you wake up, all that stress and worry disappeared. What is the first sign in the day that makes you say —‘Hey buddy, you are managing things better today– Wow! My stress levels are down today!”
The miracle question makes clients lean towards a solution rather than dwelling on the problem or in simple words, it helps clients shift their thinking from problem-focused to solution-focused by imagining the best possible positive scenario at the heart of their concerns. Instead of obsessing over the issues, you start imagining the desired future.
What’s the Purpose? This technique helps clarify goals by allowing clients to articulate what they truly want to achieve, rather than worrying about what’s wrong. It fosters hope, creativity, and a sense of possibility.
2. Scaling Questions
SFT’s scaling questions involve asking clients to rate their feelings or perceptions about a specific issue on a scale from 1 to 10. They’re useful for seeing how far they've come and tracking changes.
For example, a therapist might ask, “On a scale of 1 to 10, how confident are you that you can solve this problem?” These questions encourage clients to reflect on where they are and where they want to be. Scaling questions also assist the clients in dividing complex matters into parts that are easy to deal with.
3. Exception-Seeking Questions
Sometimes, to solve a problem, it can be helpful to remember the time when that particular issue wasn’t a “problem” or when it was less severe. That’s where exception-seeking questions come in handy to help clients draw insights into what works for them, paving the way for future successes.
A therapist might ask such questions:
Can you think of a time when this problem wasn’t as bad?
Can you tell me about the time when you truly felt happiness?
4. Coping Questions
Life can be really overwhelming, but solution-focused therapy points out that being here means you’re coping in some way. Coping questions reveal the strengths clients often use without knowing it to manage their struggles.
A therapist might ask, “How have you managed to deal with this so far?” or “What keeps you going despite these challenges?” These questions are designed to remind clients of their capabilities and the tools they already possess, which can be built upon to create long-term solutions.
5. Goal-Setting
At the heart of solution-focused therapy is the belief that people are capable of change when they have clear, realistic goals. Goal setting assists the clients to concentrate on what they want to achieve in their lives, not what they want to avoid.
Instead of helping clients deal with overwhelming goals, SFT therapist mainly focuses on developing smart achievable goals like “I want to learn how to talk to my partner without arguing.” or “I want to feel less anxious at work.”
Conclusion
Solution-focused therapy is all about turning problems into opportunities for growth. By using techniques like the Miracle Question, scaling, and exception-seeking, clients can focus on what’s working and build toward their ideal outcomes.
Begin your healing journey today with Natalia Prates.
At Luna Psychotherapy, we help you tackle various life challenges through personalized DBT therapy, Solution-focused therapy, and EFIT, focusing on empowering you for the future. Our therapy sessions are tailored to provide a safe and supportive space, especially for neurodivergent individuals. Contact us today to book your first consultation and take the first step toward recovery!
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