Have you been distressed lately, or struggled to feel good about yourself? Do you feel stuck with the same old issues and worry your future will be any different? And are you looking for a talk therapy that is only short-term? That focuses on solutions instead of delving too deeply into your past and your problems? Solution focused brief therapy (SFBT) might be for you.
As the name suggests, solution focused brief therapy (also called brief therapy, or solution focused therapy) is a time-limited psychotherapy. It helps you improve your present, gain confidence, and set goals for your preferred future. SFBT is based on the concept that just because a problem is complicated, doesn’t mean its solution needs to be. Most of the time we already have the strengths and skills we need to manage our issues, but we might need help recognizing what these are. Different to other talk therapies that tend to analyse your past, solution focused brief therapy only looks backward to help you find these strengths, and to remember times in your life when things were more like what you want them to be. This gives you a more balanced perspective of your “Self” and shows you the skills you can apply to your life to feel successful again.
SFBT is also committed to what it calls ‘problem free talk’. This means each week you will be encouraged to discuss what is working in your life, not just what isn’t. We are all more than just our issues.
SFBT can help with any issue, whether that is relationship difficulties, a problem from your childhood, or feeling unable to get ahead. The numbers of sessions you want it is entirely up to you and you can discuss and decide this with your therapist. One of the key areas brief therapy is used in is addiction counselling, most notably for treating problem drinking. Research has also shown that SFBT can be effective for the following challenges:
- suicidal thinking
- sleep problems
- eating disorders
- parenting issues
- marital problems
- low self-esteem
- sexual problems.
RESULTS: solution focused brief therapy can help you recognise the strengths and resources you already have to create success both in the here and now and in your future. You will feel more confident and more aware of what you are capable of.
DURING THE SESSIONS: the main tool your SFBT therapist will then use with you is questions. Carefully designed to help you home in on what your personal strengths and visions for the future are, these SFBT questions include things like ‘miracle questions’ – if a miracle occurred overnight, what would be better in your life? Other questions are designed to help you find times in your life when you were achieving things you want now, or when problems weren’t happening. How can you use what you knew then to serve you in the present? Before the end of your session you will be invited to decide on your next step forward, either a small change you are ready to try or an action that produced results for you previously that you could now do more of.