Solution Focused Therapy (SFT), also known as Solution Focused Brief Therapy (SFBT), is a practical, forward-looking approach to counselling that emphasizes solutions rather than problems. Instead of dwelling on what went wrong or analyzing the causes of distress, it focuses on what can be done to make things better—starting right now. This approach helps individuals, families, and groups navigate real-life challenges by identifying strengths, resources, and achievable goals that lead to meaningful change.
Understanding the Core of Solution Focused Therapy
At its heart, Solution Focused Therapy operates on a simple but powerful idea: you already possess the skills and knowledge needed to improve your life. The therapist’s role is to help you recognize and apply these abilities in new ways to overcome obstacles.
SFT was developed in the 1980s by Steve de Shazer and Insoo Kim Berg. It was designed to be brief, goal-oriented, and empowering. Instead of spending months analysing problems, clients are guided to focus on solutions that work for them, often seeing results in just a few sessions.
This method is grounded in collaboration, hope, and possibility. It assumes that even in difficult circumstances, change is always possible.
The Principles of Solution Focused Therapy
SFT is based on several key principles that shape its unique approach:
- Focus on strengths, not weaknesses. Clients are encouraged to identify times when things went well and explore what made those moments successful.
- Small changes lead to big results. Even minor shifts in thinking or behavior can create momentum for larger transformation.
- The client is the expert. Therapists don’t impose solutions—they help clients discover what works best for them.
- The future matters more than the past. The emphasis is on envisioning and building a better tomorrow rather than rehashing old wounds.
- Every problem has exceptions. By exploring moments when the problem was less severe or absent, clients can uncover effective coping strategies.
These principles make SFT adaptable and highly effective for a wide range of real-life challenges.
How Solution Focused Therapy Differs from Traditional Approaches
Traditional therapy often delves into the origins of a problem—past trauma, family history, or psychological patterns. While this exploration can be valuable, it can also be time-consuming and emotionally draining.
SFT, on the other hand, works from the assumption that understanding the cause of a problem is not always necessary to solve it. Instead, it asks:
- What would your life look like without this problem?
- What’s already working for you?
- What small step could you take today toward improvement?
This future-oriented perspective allows clients to move quickly from frustration to action, making it especially helpful for people facing everyday challenges that require practical solutions.
The Role of the Therapist
In SFT, the therapist acts as a collaborator and facilitator rather than an authority figure. Their main task is to ask powerful, solution-focused questions that help clients gain clarity and direction.
Instead of diagnosing or labelling, the therapist highlights progress and helps clients recognize their own agency. They use encouragement and curiosity to help uncover solutions that fit the client’s unique circumstances.
This approach helps build confidence and empowerment, reinforcing the idea that clients are capable of creating the change they seek.
Common Techniques Used in Solution Focused Therapy
Several techniques make SFT effective and unique. Each one helps clients identify solutions, envision progress, and take manageable steps forward.
The Miracle Question
One of the most well-known techniques, the Miracle Question invites clients to imagine that their problem has been solved overnight. The therapist might ask:
“If you woke up tomorrow and the problem was gone, what would be different?”
This exercise encourages clients to visualise success in concrete terms. It clarifies goals and helps them identify behaviours or attitudes that could move them closer to that ideal future.
Scaling Questions
Scaling questions help clients measure their progress and motivation. For example, a therapist might ask:
“On a scale from 1 to 10, how confident are you that you can handle this situation?”
This helps track small improvements and opens a discussion about what would move the score even one point higher.
Exception Seeking
Rather than focusing on when problems occur, SFT explores exceptions—times when the problem didn’t happen or wasn’t as severe. The therapist may ask:
“Can you think of a time when things were a little better? What was different about that moment?”
Identifying these exceptions helps clients find patterns of success they can replicate in the present.
Goal Setting
Goal setting is central to SFT. Goals are realistic, specific, and framed positively—focused on what clients want to achieve rather than what they want to avoid.
For instance, instead of saying, “I want to stop feeling anxious,” a client might reframe it as, “I want to feel calm and confident when I’m at work.”
This reframing shifts attention from avoidance to growth and forward momentum.
Compliments and Positive Reinforcement
Therapists in SFT make a point to highlight progress, effort, and strengths. Genuine compliments help build self-esteem and reinforce positive change.
Acknowledging even small successes motivates clients to continue working toward their goals, especially when they begin to see that progress is possible.
Applying Solution Focused Therapy to Real-Life Challenges
SFT is versatile and has been successfully applied to a variety of real-world issues. Its flexibility makes it suitable for individuals, couples, families, and even workplace settings.
Addiction Recovery
In recovery, it’s easy to focus on what went wrong—relapses, regrets, or failures. SFT shifts the focus to what’s going right. Clients explore what has helped them stay sober, what strengths they used to get through hard days, and how they can build on those successes.
This approach helps reduce shame and builds a sense of hope. It empowers people to take ownership of their recovery and see themselves as capable of positive change.
Relationship Conflicts
In couples or family therapy, SFT helps participants focus on what’s working rather than assigning blame. The therapist may guide them to remember times when communication was better or when conflicts were resolved peacefully.
By identifying successful moments and replicating them, relationships can heal through collaboration and mutual respect rather than argument and defensiveness.
Anxiety and Stress Management
SFT is particularly effective for managing anxiety because it replaces rumination with action. Clients are guided to focus on small, practical changes that reduce stress—like setting boundaries, improving time management, or practicing relaxation techniques.
By building on what already works, individuals learn to trust their coping abilities and feel more in control of their lives.
Career and Life Transitions
Whether facing job loss, burnout, or uncertainty about the future, SFT helps clients clarify their values and goals. It focuses on strengths, resources, and previous experiences of success to create a clear action plan.
This solution-focused mindset promotes confidence and resilience, helping people adapt to change with purpose rather than fear.
Family and Parenting Challenges
Parents and families can use SFT principles to strengthen communication and problem-solving. Instead of focusing on what children are doing wrong, parents learn to highlight what’s going right and reinforce positive behaviour.
This creates a more cooperative and encouraging family dynamic, reducing conflict and building trust.
The Benefits of a Solution Focused Approach
SFT offers numerous benefits, especially for those seeking practical, efficient, and empowering therapy.
- Brief and efficient: Many clients see progress within just a few sessions.
- Positive and empowering: It builds on existing strengths rather than focusing on deficits.
- Practical and goal-oriented: Clients leave with clear, actionable strategies.
- Adaptable: Works well for individuals, families, and groups.
- Encourages self-efficacy: Clients learn to recognise their own power to create change.
This approach helps people build confidence and independence, reducing reliance on long-term therapy while equipping them with lifelong problem-solving skills.
Limitations and Considerations
While SFT is highly effective for many, it may not be suitable for everyone. Individuals dealing with severe trauma, complex mental health conditions, or deep-rooted emotional issues may require more intensive, long-term therapy alongside solution-focused work.
However, even in these cases, SFT techniques can complement other approaches by helping individuals focus on achievable goals and moments of success within a broader healing process.
Final Thoughts: Focusing on What Works
Solution Focused Therapy offers a refreshing perspective in a world that often dwells on problems. By shifting attention to strengths, possibilities, and actionable goals, it helps people navigate real-life challenges with clarity and confidence.
The beauty of this approach lies in its simplicity—it reminds us that solutions don’t always require reinventing ourselves, but rather rediscovering the strengths and wisdom we already have.
In the end, SFT empowers individuals to move from “Why is this happening?” to “What can I do next?”—transforming obstacles into opportunities for growth, one solution at a time. Call us today at 833-610-1174.