Solution-Focused Therapy: A Practical Approach to Positive Change

Solution-Focused Therapy (SFT), also known as Solution-Focused Brief Therapy (SFBT), is a goal-oriented, future-focused form of therapy designed to help individuals create solutions rather than dwell on problems. Unlike traditional therapy methods that explore past traumas or deep-seated psychological issues, SFT concentrates on strengths, resources, and small, achievable steps to improve one’s situation.

This approach is short-term and structured, making it an effective option for people who want practical solutions rather than in-depth analysis of their past experiences.

What is Solution-Focused Therapy?

Solution-Focused Therapy was developed in the 1980s by Steve de Shazer and Insoo Kim Berg. It is based on the idea that people already have the resources to solve their problems—they just need help identifying and applying them.

Rather than spending time analysing problems, the focus is on:

Identifying clear goals
Building on existing strengths and past successes
Focusing on small, practical changes
Using positive language and forward-thinking

Unlike other forms of therapy that may require months or years, SFT is typically short-term, often lasting between five and ten sessions.

Tell-Tale Signs Someone Could Benefit from Solution-Focused Therapy

Solution-Focused Therapy (SFT) is particularly effective for individuals who are motivated to make positive changes in their lives but feel stuck in a particular situation. It is designed to help people focus on solutions rather than problems, making it ideal for those who want practical, goal-oriented support rather than deep emotional exploration.

Here are some signs and conditions that indicate someone could benefit from Solution-Focused Therapy:

1. Feeling Stuck in a Problem

You find yourself repeatedly focusing on what’s wrong rather than what can be done to improve things.
You feel frustrated or demotivated because solutions seem out of reach.
You are struggling to break out of negative cycles in relationships, work, or personal life.

2. Difficulty Making Decisions

You feel overwhelmed by choices and are unsure of the best path forward.
You struggle with self-doubt and frequently second-guess your decisions.
You want help to clarify your goals and move towards them confidently.

3. Stress, Anxiety, Low Mood or mild Depression

You experience mild to moderate anxiety and need practical strategies to manage it.
You feel overwhelmed by life’s challenges and want a structured approach to regaining control.
You are not interested in exploring past traumas but want immediate relief from distress.

4. Relationship Challenges

You are struggling with communication issues in your relationships.
You and your partner want to resolve conflicts more effectively.
You want to focus on practical steps to improve family or workplace relationships.

5. Navigating Life Transitions

You are going through a career change, divorce, or new parenthood and need support adjusting.
You want to build confidence in your ability to handle new challenges.
You need help identifying your strengths and using them to move forward.

6. Workplace or Performance Issues

You are experiencing stress, burnout, or a lack of motivation at work.
You need help with goal-setting, productivity, or leadership skills.
You feel stuck in your career and want support in moving forward.

7. Low Self-Confidence and Motivation

You doubt your abilities and struggle with self-worth.
You often feel like you are not making progress in your personal or professional life.
You need a structured approach to building self-belief and motivation.

8. Seeking a Solution-Focused Approach Instead of Deep Emotional Exploration

You do not want to spend months analysing your past but prefer to focus on what can be done now.
You are more interested in finding solutions than understanding the root cause of your struggles.
You prefer short-term, practical therapy rather than long-term emotional exploration.

Who Might Not Benefit from Solution-Focused Therapy?

While SFT is useful for many people, it may not be the best approach for:

Individuals dealing with severe trauma or deep emotional wounds, as it does not focus on past experiences.
People with complex mental health conditions (e.g., schizophrenia, bipolar disorder) that require intensive treatment.
Those who need long-term therapy to work through deep-seated psychological patterns.

Key Techniques Used in Solution-Focused Therapy

The Miracle Question

One of the most well-known techniques in SFT is the Miracle Question, which helps clients imagine their ideal future. A therapist might ask:

"Imagine that while you were sleeping, a miracle happened, and your problem was solved. How would you know things were different? What would be the first signs?"

This encourages people to focus on what success looks like, rather than what’s going wrong.

Scaling Questions

Clients are asked to rate their current situation or progress on a scale from 0 to 10. For example:

"On a scale of 0 to 10, where 0 is the worst and 10 is your ideal outcome, where are you today?"

This method helps track improvements and identify small steps forward.

Exception-Seeking Questions

Rather than focusing on when problems occur, the therapist asks:

"Can you think of a time when this problem didn’t happen? What was different?"

By identifying moments of success, clients can discover strategies that already work for them.

Strength-Based Questions

Clients are encouraged to recognise their own inner resources and past successes. A therapist may ask:

"What strengths have helped you get through difficult times before?"

This helps build confidence in their ability to create positive change.

Goal-Setting and Action Plans

SFT is focused on achievable goals. Clients work with their therapist to set realistic objectives and develop a step-by-step plan to move forward.

Benefits of Solution-Focused Therapy

One of the main advantages of SFT is that it is short-term and cost-effective, often requiring fewer sessions than other forms of therapy. It provides a structured, action-oriented approach that helps clients make meaningful changes quickly.

Because it is strength-based and positive, it encourages self-empowerment and helps people regain a sense of control over their lives. It is also flexible, making it useful in a variety of settings, from personal therapy to workplace coaching.

Drawbacks of Solution-Focused Therapy

While SFT is effective for many, it may not be suitable for everyone.

It is not designed for deep trauma work, as it does not explore past events in depth. Those dealing with severe mental health conditions, such as schizophrenia or complex PTSD, may need a more intensive therapeutic approach.

Additionally, some clients prefer to explore their emotions in greater detail rather than focusing purely on solutions. If a person wants deeper self-exploration, approaches such as Psychodynamic Therapy, Person-Centred Therapy, or Psychoanalysis may be more appropriate.

How Solution-Focused Therapy Differs from Other Forms of Therapy

Solution-Focused Therapy stands apart from other approaches by focusing on solutions rather than problems. Here’s how it compares to other common forms of therapy:

Cognitive Behavioural Therapy (CBT) focuses on changing negative thought patterns, while SFT emphasises building on strengths.
Psychodynamic Therapy and Psychoanalysis explore deep-seated unconscious conflicts from the past, whereas SFT looks to the future.
Person-Centred Therapy is non-directive, allowing the client to lead the conversation, whereas SFT actively guides clients towards solutions.
EMDR Therapy is specifically designed for processing trauma, while SFT is not trauma-focused.
Dialectical Behaviour Therapy (DBT) focuses on emotional regulation and mindfulness, whereas SFT focuses on practical goal-setting.
Gestalt Therapy explores how unresolved past experiences affect present behaviour, while SFT helps clients find immediate ways to improve their situation.
Transactional Analysis Therapy examines patterns in relationships and communication, whereas SFT helps clients take direct action towards their goals.

Is Solution-Focused Therapy Right for You?

Solution-Focused Therapy is ideal for individuals who:

Want a structured, goal-oriented approach
Prefer focusing on solutions rather than problems
Need support in making practical life changes
Are looking for a short-term, effective therapy

For those seeking deeper emotional exploration, past trauma processing, or more intensive mental health support, other therapies may be more appropriate.

How to Choose the Right Solution-Focused Therapist on BookMe

Finding the right Solution-Focused Therapist is an important step in getting the most out of your therapy experience. BookMe makes this process straightforward by allowing you to search, compare, and connect with qualified therapists, all of whom are vetted, certified, and experienced in Solution-Focused Therapy (SFT).

Follow these step-by-step instructions to find the best therapist for your needs.

Step 1: Start Your Search on BookMe

Go to the therapy search page on BookMe and look for the specialisations filter. Select "Solution-Focused Therapy" to see a list of therapists who specialise in this approach.

To refine your search further, use the treatments filter to select specific issues or conditions you’d like to focus on, such as:

Anxiety
Stress management
Relationship challenges
Career transitions
Low confidence and motivation

This will help narrow down the list to therapists who have experience in areas relevant to you.

Step 2: Watch Therapist Video Profiles

Each therapist on BookMe has a video profile where they introduce themselves, explain their methodology, and share their approach to therapy.

Pay attention to: ✔ Their communication style – Do they speak in a way that resonates with you? ✔ Their personality – Do you feel comfortable and at ease while watching them? ✔ Their philosophy – Does their explanation of Solution-Focused Therapy align with what you're looking for?

The video profiles give you a sense of connection before booking an initial call.

Step 3: Read Therapist Bios and Backgrounds

Alongside their video, each therapist has a written bio detailing their experience, qualifications, and background.

Look for information on:

Years of experience in Solution-Focused Therapy
Additional specialisations (e.g., stress management, career coaching, relationship issues)
Therapeutic style – Some may blend SFT with other approaches such as Cognitive Behavioural Therapy (CBT) or Mindfulness-Based Therapy
Client focus – Do they primarily work with individuals, couples, or professionals?

This information will help you identify which therapists align best with your needs.

Step 4: Shortlist Your Preferred Therapists

As you go through profiles, use the shortlist feature to save the therapists who stand out to you.

BookMe recommends speaking to at least three therapists before making a final decision. Each therapist brings a unique perspective, and having multiple conversations allows you to compare their approach and see who you feel most comfortable with.

Step 5: Book a Free Chemistry Call

Most therapists on BookMe offer a free initial consultation, known as a chemistry call. This is a short session designed to help you determine if the therapist is the right fit for you.

During the call: - Discuss your goals – What do you want to achieve through therapy? - Ask about their approach – How do they structure their sessions? - Notice how you feel – Do you feel heard, supported, and comfortable?

There’s no pressure to commit after the call, so take the time to explore your options.

Step 6: Compare and Choose Your Therapist

After speaking with your shortlisted therapists, reflect on your experience. Ask yourself:

Who made me feel the most at ease?
Who asked insightful questions and seemed to understand my needs best?
Who gave me confidence in their ability to guide me forward?

Once you’ve made your decision, book your first full session and begin your journey with Solution-Focused Therapy.

Final Thoughts

Solution-Focused Therapy is a practical and effective approach for those looking to make real changes in their lives without getting stuck in the past. By identifying strengths, setting goals, and taking small, meaningful steps forward, clients can experience positive transformation in a short period of time.

If you are interested in working with a Solution-Focused Therapist, you can find qualified, certified professionals on BookMe. The platform allows you to watch video profiles, read therapist bios, and book free initial consultations to find the right fit.

By focusing on what works and what’s possible, Solution-Focused Therapy can help you take control of your life and move towards a brighter future.