英文原文
8 Techniques Used in Solution-Focused Brief Therapy | SonderMind
When you think of therapy, you might picture multiple sessions where you discuss your past with a therapist. But that approach isn’t always used. In fact, a very different approach may be helpful for several mental health issues, like depression or anxiety. This approach — known as solution-focused brief therapy (SFBT) — isn’t a long-term process. It’s designed to be short-term and focuses on the present and future rather than the past. Psychologists Steve de Shazer and Insoo Kim Berg developed SFBT in the late 1970s. It’s a type of therapy that’s done during a short time period and emphasizes finding solutions rather than unpacking the past. This therapeutic approach encourages focus on the present and motivates people to work on making changes to improve their lives and mental well-being.
SFBT includes multiple sessions where various techniques are used to help clients find solutions to address specific issues. For example, you might participate in SFBT techniques as part of grief therapy after losing a loved one, or your therapist might use these techniques to help you manage anxiety. How does SFBT differ from traditional psychotherapy? Solution-focused therapy puts the focus on solutions versus taking a deep dive into the past. Traditional talk therapy or psychotherapy begins with gathering detailed historical information. The SFBT approach identifies current stressors with a goal of identifying strategies to improve. For example, cognitive behavioral therapy (CBT) involves examining negative thoughts and behaviors. With SFBT, the present is front and center which differs from traditional talk therapy. Instead, you work toward a future where you’ve overcome your struggles or learned to successfully manage them. SFBT works under the guiding belief that you have the strength and resources you need to create adaptive changes in your life.
The principles and goals of the solution-focused approach include brevity and focus, building solutions rather than solving concerns, present and future-focused questions, client’s strengths and resources, and therapeutic alliance is key. Traditional therapy often lasts for several weeks or even months. SFBT takes place over a much shorter period of time. This type of therapy makes directness and conciseness a priority. Instead of spending time examining past issues, you get right to the point and start working on solutions. This tight focus helps you move through therapy at a faster pace — allowing you to begin making positive changes sooner. SFBT includes positive psychology principles, such as being a solution-building approach rather than a problem-solving one. This forward-moving methodology can offer a clear path to achieving therapy goals — and the motivation to do so. Focusing on solving concerns means you have to wade through them first before coming up with solutions. This may become frustrating, especially if you’re eager to make changes in your life. SFBT provides an environment that helps you create solutions to a current problem right from the start.
Answering questions about the past during therapy may make it hard to focus on the future. You might find yourself dwelling on your experiences instead of moving forward. SFBT involves answering present and future-oriented questions. Why is this important? These kinds of questions help you stay focused on how you can change and improve your mental well-being. They encourage and inspire you to envision and realize change, giving you a sense of hope for a better future. Knowing that you have what it takes to make changes in your life can be incredibly empowering. And this is what SFBT helps you learn. This type of therapy helps you identify your inherent strengths and the resources you have for solving problems. This knowledge may help you feel more in control of your future. It can also help you feel motivated and more confident about achieving your goals, setting you up for success. Collaboration is key to any type of therapy, and solution-focused therapy is no different. You and your therapist work together through structured sessions to help you discover your strengths, find solutions, and set goals. A good therapeutic relationship between you and your therapist is essential. Without this, you may struggle to come up with solutions to your problems. Or you might find it hard to feel motivated and hopeful about reaching your goals.
8 techniques used in solution-focused brief therapy include:
1. Goal development: Having clear and achievable goals to work on gives you something to focus on. You and your therapist collaborate to come up with goals for therapy. You might answer questions about what you hope your life will be like after therapy. Or you might discuss what you think should happen to make therapy a worthwhile experience for you when you look back on it.
2. The Miracle Question: What would your life be like if, by some miracle, your problems went away overnight? This is what the Miracle Question entails. This question helps you visualize how your life could change for the better after overcoming or solving your problems. This can provide you with hope and encouragement that change is possible.
3. Exception-finding questions: Have there been times when your problem wasn’t as severe? Or times when it could have happened, but didn’t? How did you handle these situations? These exception questions help you look for exceptions to your problem. Answering them may help you identify coping methods that you were able to use. Or you might discover hidden strengths you didn’t realize you had.
4. Scaling questions: Scaling questions help you and your therapist keep track of the progress you make during your sessions. These questions involve giving ratings from 0 to 10 on your progress. Your therapist might ask you to rate how confident you feel about reaching your goals or how severe your problem currently seems. Your ratings help your therapist determine how to help you move in the right direction toward achieving your goals.
5. Coping questions: How have you been able to handle day-to-day life, despite your problem? This is an example of a coping question that may be used in SFBT. These questions cause you to think about how you’ve successfully coped with difficulties. Knowing that you’ve been able to keep going, even while struggling, may help you feel more optimistic about the future. It also shows that you’re more resilient than you thought!
6. Presupposing change questions: Noticing positive changes can be tough when you’re struggling. Presupposing change questions encourage you to think about these kinds of changes — whether they’re big or small changes. Your therapist may ask you if anything happened that improved your situation, even if it was only slightly. This helps you realize that positive change is already occurring to some degree.
7. Compliments: Compliments are a core part of solution-focused therapy. These can be direct or indirect. For example, your therapist might acknowledge the steps you’re taking to make changes and how difficult this can be. Giving compliments helps validate your efforts and experiences. It can also help raise your self-esteem and build trust between you and a therapist who understands you.
8. Reframing: You can look at the same situation or experience in different ways. That’s the basis behind reframing in SFBT, and other therapeutic methodologies like CBT. This technique involves helping you see a situation from another perspective that’s more helpful. Your therapist can point out positive aspects of the situation, or challenge unhelpful views you might have about it. This can give you an objective perspective about how you coped with a difficult experience or situation.
SFBT can be used to treat a wide range of issues and conditions. It may not be suitable for more severe or complex disorders. However, it has been successfully used for certain mild to moderate disorders and other kinds of issues. SFBT has been effective when used to treat mild or moderate cases of depression. It’s been shown to help treat specific symptoms of depression. It has also been beneficial for individuals who may not have the time to commit to long-term therapy, as results can be achieved with fewer sessions. As with depression, SFBT has been an effective form of therapy for mild to moderate cases of anxiety. It has been successfully used to help adults who have generalized anxiety and social anxiety. SFBT has also been shown to be effective in helping adolescents with anxiety. SFBT can be used in family therapy or couples therapy to help improve relationship issues. Research shows that individuals participating in this type of therapy for relationship issues were able to resolve the presenting problem at least partially or mostly with just a few sessions. Is SFBT effective for treating behavioral issues in children? Research supports the use of this therapeutic approach for behavioral problems in children and adolescents. It has also been shown to help improve internalized and externalized behavior problems in all age groups. SFBT can offer an effective way to manage stress. As an example, one Tanaffos study illustrates that this solution-focused approach helped lower perceived stress and depression in patients with breast cancer. Losing loved ones, getting divorced, moving away from family, and other life transitions may be difficult to manage. SFBT offers a short-term approach to helping people navigate these changes in life and adapt in healthy ways.
SFBT can give you an alternative perspective on your challenges, help you form solutions, and celebrate your wins — no matter how small or insignificant they might seem at the time. No matter what type of mental health challenges you may be experiencing, you deserve the support you need to improve your well-being and quality of life.
中文翻译
焦点解决短期疗法（SFBT）的八种技巧 | SonderMind
当你想到心理治疗时，你可能会想象与治疗师进行多次会谈，讨论你的过去。但这种方法并不总是被使用。事实上，一种非常不同的方法可能对多种心理健康问题有帮助，比如抑郁或焦虑。这种方法——被称为焦点解决短期疗法（SFBT）——不是一个长期的过程。它被设计为短期治疗，关注现在和未来，而不是过去。心理学家史蒂夫·德·沙泽尔和因苏·金·伯格在20世纪70年代末开发了SFBT。这是一种在短时间内进行的治疗类型，强调寻找解决方案，而不是剖析过去。这种治疗方法鼓励关注当下，激励人们努力做出改变，以改善他们的生活和心理健康。
SFBT包括多次会谈，其中使用各种技巧来帮助来访者找到解决特定问题的方法。例如，你可能会在失去亲人后参与SFBT技巧作为悲伤治疗的一部分，或者你的治疗师可能会使用这些技巧来帮助你管理焦虑。SFBT与传统心理治疗有何不同？焦点解决疗法将重点放在解决方案上，而不是深入探究过去。传统的谈话疗法或心理治疗从收集详细的历史信息开始。SFBT方法识别当前的压力源，目标是确定改进策略。例如，认知行为疗法（CBT）涉及检查负面想法和行为。在SFBT中，当下是核心，这与传统谈话疗法不同。相反，你朝着一个未来努力，在那里你已经克服了挣扎或学会了成功管理它们。SFBT在指导信念下运作，即你拥有所需的力量和资源来创造生活中的适应性改变。
焦点解决方法的原则和目标包括简洁和专注、构建解决方案而非解决问题、关注现在和未来的问题、来访者的优势和资源，以及治疗联盟是关键。传统治疗通常持续数周甚至数月。SFBT在更短的时间内进行。这种类型的治疗将直接和简洁作为优先事项。与其花时间检查过去的问题，不如直接切入主题，开始制定解决方案。这种紧密的专注帮助你以更快的速度完成治疗——让你更早开始做出积极的改变。SFBT包括积极心理学原则，例如作为一种解决方案构建方法，而不是问题解决方法。这种向前推进的方法论可以为实现治疗目标提供清晰的路径——以及这样做的动力。专注于解决问题意味着你必须先解决它们，然后才能提出解决方案。这可能会变得令人沮丧，尤其是当你渴望在生活中做出改变时。SFBT提供了一个环境，帮助你从一开始就为当前问题创造解决方案。
在治疗中回答关于过去的问题可能会让你难以专注于未来。你可能会发现自己沉溺于经历，而不是向前迈进。SFBT涉及回答关注现在和未来的问题。为什么这很重要？这类问题帮助你专注于如何改变和改善心理健康。它们鼓励和激励你设想和实现改变，给你对更美好未来的希望感。知道你拥有改变生活所需的能力可以非常赋予力量。这正是SFBT帮助你学习的。这种类型的治疗帮助你识别你固有的优势和解决问题的资源。这种知识可能帮助你感觉更能掌控自己的未来。它还可以帮助你感觉更有动力和信心实现目标，为成功做好准备。合作是任何类型治疗的关键，焦点解决疗法也不例外。你和你的治疗师通过结构化会谈合作，帮助你发现自己的优势、找到解决方案并设定目标。你和治疗师之间良好的治疗关系至关重要。没有这一点，你可能难以提出问题的解决方案。或者你可能发现很难对实现目标感到有动力和希望。
焦点解决短期疗法中使用的八种技巧包括：
1. 目标发展：拥有清晰且可实现的目标可以让你有所专注。你和你的治疗师合作制定治疗目标。你可能会回答关于你希望治疗后生活如何的问题。或者你可能会讨论你认为应该发生什么，以使治疗在你回顾时成为有价值的经历。
2. 奇迹问题：如果奇迹发生，你的问题一夜之间消失，你的生活会是什么样子？这就是奇迹问题所包含的内容。这个问题帮助你想象在克服或解决问题后，你的生活如何变得更好。这可以为你提供希望和鼓励，改变是可能的。
3. 例外发现问题：有没有过你的问题不那么严重的时候？或者可能发生但没有发生的时候？你是如何处理这些情况的？这些例外问题帮助你寻找问题的例外情况。回答它们可能帮助你识别你能够使用的应对方法。或者你可能会发现你未曾意识到的隐藏优势。
4. 量表问题：量表问题帮助你和你的治疗师跟踪你在会谈中取得的进展。这些问题涉及从0到10对你的进展进行评分。你的治疗师可能会要求你评估你对实现目标的信心程度，或者你当前问题的严重程度。你的评分帮助你的治疗师确定如何帮助你朝着实现目标的方向前进。
5. 应对问题：尽管有问题，你是如何能够处理日常生活的？这是SFBT中可能使用的应对问题的一个例子。这些问题促使你思考你如何成功地应对困难。知道你即使在挣扎中也能继续前进，可能帮助你感觉对未来更乐观。这也表明你比你想象的更有韧性！
6. 预设改变问题：当你挣扎时，注意到积极变化可能很困难。预设改变问题鼓励你思考这些变化——无论它们是大的还是小的变化。你的治疗师可能会问你是否有任何事情改善了你的情况，即使只是轻微改善。这帮助你意识到积极变化已经在某种程度上发生。
7. 赞美：赞美是焦点解决疗法的核心部分。这些可以是直接或间接的。例如，你的治疗师可能会承认你正在采取的步骤以及这有多困难。给予赞美有助于验证你的努力和经历。它还可以帮助提高你的自尊，并建立你与理解你的治疗师之间的信任。
8. 重构：你可以以不同的方式看待相同的情况或经历。这是SFBT中重构的基础，以及其他治疗方法如CBT。这种技巧涉及帮助你从另一个更有帮助的角度看待情况。你的治疗师可以指出情况的积极方面，或挑战你可能对其持有的无益观点。这可以给你一个客观的视角，了解你如何应对困难经历或情况。
SFBT可用于治疗广泛的问题和状况。它可能不适合更严重或复杂的障碍。然而，它已成功用于某些轻度至中度障碍和其他类型的问题。SFBT在治疗轻度或中度抑郁病例时是有效的。它已被证明有助于治疗抑郁的特定症状。对于那些可能没有时间进行长期治疗的个人也有益，因为可以通过更少的会谈取得结果。与抑郁一样，SFBT是治疗轻度至中度焦虑病例的有效形式。它已成功用于帮助患有广泛性焦虑和社交焦虑的成年人。SFBT也被证明在帮助青少年焦虑方面有效。SFBT可用于家庭治疗或夫妻治疗，以帮助改善关系问题。研究表明，参与这种治疗以解决关系问题的个人能够在仅几次会谈中至少部分或大部分解决呈现的问题。SFBT对治疗儿童行为问题有效吗？研究支持使用这种治疗方法处理儿童和青少年的行为问题。它还被证明有助于改善所有年龄组的内化和外化行为问题。SFBT可以提供一种有效的方式来管理压力。例如，一项Tanaffos研究表明，这种焦点解决方法有助于降低乳腺癌患者的感知压力和抑郁。失去亲人、离婚、远离家人和其他生活转变可能难以管理。SFBT提供了一种短期方法，帮助人们应对生活中的这些变化并以健康的方式适应。
SFBT可以为你提供挑战的替代视角，帮助你形成解决方案，并庆祝你的胜利——无论它们在当时看起来多么微小或不重要。无论你经历何种心理健康挑战，你都应得到所需的支持，以改善你的幸福感和生活质量。
文章概要
本文介绍了焦点解决短期疗法（SFBT）的八种核心技巧，包括目标发展、奇迹问题、例外发现问题、量表问题、应对问题、预设改变问题、赞美和重构。文章阐述了SFBT与传统心理治疗的区别，强调其短期、关注现在和未来、聚焦解决方案而非问题、以及重视来访者自身优势和资源的特点。结合关键词“SFBT resource identification techniques for personal finance goals”，文章内容展示了如何将这些技巧应用于识别个人理财目标所需的资源和优势，例如通过目标发展设定明确的财务目标，通过例外发现问题寻找过去成功的理财经验，以及通过量表问题跟踪财务进展。SFBT已被证明在治疗抑郁、焦虑、关系问题、行为问题、压力管理和生活转变等方面有效，这些应用领域同样适用于个人理财目标的实现，帮助个体以积极、赋能的方式管理财务挑战。
高德明老师的评价
用12岁初中生可以听懂的语音来重复翻译的内容：想象一下，如果你有一个魔法棒，能让你的烦恼一夜之间消失，你的生活会变成什么样？这就是焦点解决短期疗法教我们的——不要总想着过去的问题，而是看看现在和未来，想想你已经有的好办法和优点。比如，设定一个小目标，像存钱买喜欢的玩具，然后问问自己：以前有没有成功存过钱的时候？你是怎么做到的？给自己打个分，看看离目标还有多远。记住，你比你想象的更厉害，每次进步都值得表扬！
焦点解决心理学理论评价：这篇文章精彩地展示了焦点解决短期疗法（SFBT）的核心精髓，即从问题导向转向解决方案导向。SFBT的理论基础强调来访者的内在资源和优势，而非缺陷或病理。通过八种技巧，如奇迹问题和例外发现，治疗师引导来访者构建积极的未来愿景，并识别已有的成功经验。这种理论视角赞美了人类的适应性和创造力，认为改变是持续且可能的。文章中的原则，如简洁专注和关注现在，体现了SFBT的实用性和高效性，符合其短期、目标驱动的特点。从理论上看，SFBT与积极心理学和建构主义紧密相连，它不评判过去，而是赋能个体主动塑造未来，这种视角充满了希望和可能性。
在实践上可以应用的领域和可以解决人们的十个问题：SFBT技巧可广泛应用于个人理财目标实现，帮助人们识别资源并解决问题。应用领域包括：1. 个人财务管理，如预算制定和储蓄计划；2. 职业发展，如设定收入增长目标；3. 家庭理财，如共同规划教育基金；4. 债务管理，如制定还款策略；5. 投资决策，如评估风险承受能力；6. 退休规划，如设定长期财务安全目标；7. 消费习惯调整，如减少冲动购物；8. 应急资金建立，如应对突发事件；9. 财务目标跟踪，如使用量表问题监测进展；10. 财务压力缓解，如通过应对问题增强韧性。可以解决的十个问题包括：1. 设定不明确的财务目标；2. 缺乏储蓄动力；3. 过度消费难以控制；4. 债务累积带来的焦虑；5. 投资恐惧或犹豫；6. 财务规划中的拖延行为；7. 收入不稳定导致的不安全感；8. 家庭财务冲突；9. 退休准备不足；10. 财务压力影响心理健康。通过SFBT技巧，个体可以聚焦于解决方案，利用自身优势，逐步实现财务自由和幸福生活。