英文原文
Solution-Focused Brief Therapy (SFBT) represents a goal-oriented, strengths-based therapeutic approach that emphasizes identifying and building upon existing resources and capabilities rather than extensively analyzing problems or exploring past difficulties. This innovative therapy operates on the principle that clients already possess the tools and knowledge necessary to create positive changes in their lives, with therapists serving as facilitators who help uncover and amplify these inherent strengths and solutions. Research from University of Wisconsin-Milwaukee demonstrates the effectiveness of this approach across diverse populations and presenting concerns.
SFBT focuses on what clients want to achieve rather than what’s wrong in their lives, utilizing specific questioning techniques to help individuals envision their preferred futures and identify small, concrete steps toward goal achievement. The approach assumes that even small changes can create significant ripple effects that lead to substantial life improvements, making it possible to achieve meaningful results in relatively short timeframes.
The therapy utilizes several signature techniques including the miracle question, which helps clients imagine life without their current problems, scaling questions that measure progress and motivation, exception finding that identifies times when problems are less severe or absent, and complimenting that highlights client strengths and resources. These techniques work together to shift focus from problem saturation to solution development.
SFBT sessions are typically structured around identifying specific, measurable goals, exploring times when clients have successfully managed similar challenges, and developing concrete action steps that build on existing strengths and resources. This pragmatic approach appeals to individuals who prefer action-oriented therapy focused on creating immediate, practical improvements in their lives.
SFBT is particularly effective for individuals who are motivated to change, have specific goals they want to achieve, and prefer practical, action-oriented approaches to problem-solving. The therapy works well for people dealing with relationship difficulties, work-related stress, parenting challenges, academic problems, or life transitions where concrete solutions and coping strategies are needed.
Adolescents and young adults often respond exceptionally well to SFBT’s future-focused, strengths-based approach. Young people appreciate the therapy’s respect for their existing capabilities and its emphasis on building independence and self-efficacy rather than dwelling on problems or deficits. School counselors frequently utilize SFBT techniques to help students improve academic performance, social relationships, and behavioral choices.
The approach is valuable for individuals who have limited time for therapy or prefer brief interventions that produce tangible results quickly. Busy professionals, parents, and students often appreciate SFBT’s efficiency and practical focus on immediate goal achievement rather than extensive exploration of underlying issues.
SFBT works well for people who feel overwhelmed by their problems and need help shifting perspective from what’s wrong to what’s possible. The therapy’s optimistic, future-oriented approach can provide hope and motivation for individuals who feel stuck or discouraged about their ability to create positive changes.
SFBT’s effectiveness stems from its ability to help individuals recognize and utilize their existing strengths and resources, building confidence and self-efficacy that extends beyond specific presenting problems. When people discover they already possess capabilities to create positive changes, they develop greater belief in their ability to handle future challenges independently.
The therapy’s focus on small, achievable goals creates momentum and hope that motivates continued progress even after therapy concludes. These early successes often generalize to other life areas, creating positive spirals where increased confidence leads to greater risk-taking and continued growth and improvement.
SFBT’s emphasis on identifying exceptions—times when problems are less severe or absent—helps individuals recognize that they already know how to manage difficulties effectively. This awareness empowers people to replicate successful strategies and build on existing competencies rather than learning entirely new skills or coping mechanisms.
The collaborative nature of SFBT ensures that solutions align with clients’ values, preferences, and life circumstances, increasing the likelihood that positive changes will be maintained over time. When individuals develop their own solutions with therapist facilitation, they feel greater ownership and commitment to maintaining progress.
Solution-Focused Brief Therapy provides an efficient, optimistic approach to creating positive life changes by identifying existing strengths, envisioning preferred futures, and developing practical action steps toward goal achievement. This evidence-based approach helps individuals recognize their inherent capabilities while providing concrete tools for creating meaningful improvements in relationships, work performance, and overall life satisfaction through brief, focused interventions.
中文翻译
焦点解决短期治疗（SFBT）是一种以目标为导向、基于优势的治疗方法，强调识别和利用现有的资源和能力，而不是广泛分析问题或探索过去的困难。这种创新疗法基于一个原则：来访者已经拥有创造积极生活改变所需的工具和知识，治疗师则作为促进者，帮助发掘和放大这些内在优势和解决方案。威斯康星大学密尔沃基分校的研究证明了这种方法在不同人群和问题中的有效性。
SFBT关注来访者想要实现什么，而不是生活中出了什么问题，利用特定的提问技巧帮助个人设想他们偏好的未来，并确定实现目标的小而具体的步骤。这种方法假设即使微小的改变也能产生显著的连锁效应，从而带来实质性的生活改善，使得在相对较短的时间内取得有意义的成果成为可能。
该疗法使用几种标志性技术，包括奇迹问题（帮助来访者想象没有当前问题的生活）、量表问题（衡量进展和动机）、例外寻找（识别问题较轻或不存在的时刻）以及赞美（突出来访者的优势和资源）。这些技术共同作用，将焦点从问题饱和转向解决方案开发。
SFBT会话通常围绕识别具体、可衡量的目标，探索来访者成功应对类似挑战的时刻，以及制定基于现有优势和资源的具体行动步骤。这种务实的方法吸引那些偏好行动导向、专注于在生活中创造即时、实际改善的个人。
SFBT对那些有改变动机、有具体目标想要实现、偏好实用、行动导向问题解决方法的个人特别有效。该疗法在处理关系困难、工作相关压力、育儿挑战、学业问题或生活过渡等需要具体解决方案和应对策略的情况下效果良好。
青少年和年轻人通常对SFBT的未来导向、基于优势的方法反应特别好。年轻人欣赏这种疗法对他们现有能力的尊重，以及强调建立独立性和自我效能感，而不是纠结于问题或缺陷。学校辅导员经常使用SFBT技术帮助学生提高学业表现、社会关系和行为选择。
这种方法对那些治疗时间有限或偏好能快速产生切实结果的简短干预的个人很有价值。忙碌的专业人士、父母和学生通常欣赏SFBT的效率和对即时目标实现的务实关注，而不是对潜在问题的广泛探索。
SFBT对那些感到被问题压垮、需要帮助将视角从“出了什么问题”转向“什么是可能的”的人效果良好。该疗法的乐观、未来导向方法可以为那些感到停滞或对自己创造积极改变的能力感到沮丧的个人提供希望和动力。
SFBT的有效性源于它帮助个人识别和利用现有优势和资源的能力，建立超越特定呈现问题的信心和自我效能感。当人们发现自己已经拥有创造积极改变的能力时，他们会对自己独立应对未来挑战的能力产生更大的信念。
该疗法对小的、可实现目标的关注创造了动力和希望，激励着即使在治疗结束后也能持续进步。这些早期成功通常会推广到其他生活领域，创造积极的螺旋效应，其中增加的信心导致更大的冒险和持续的成长与改善。
SFBT强调识别例外——问题较轻或不存在的时刻——帮助个人认识到他们已经知道如何有效管理困难。这种意识赋予人们复制成功策略和基于现有能力的能力，而不是学习全新的技能或应对机制。
SFBT的协作性质确保解决方案符合来访者的价值观、偏好和生活环境，增加了积极改变随时间维持的可能性。当个人在治疗师的促进下制定自己的解决方案时，他们会感到更大的所有权和对维持进展的承诺。
焦点解决短期治疗通过识别现有优势、设想偏好未来和制定实现目标的具体行动步骤，提供了一种高效、乐观的创造积极生活改变的方法。这种基于证据的方法帮助个人认识到他们固有的能力，同时通过简短、聚焦的干预提供创造关系、工作表现和整体生活满意度有意义的改善的具体工具。
文章概要
本文详细介绍了焦点解决短期治疗（SFBT）的核心原则、技术方法和应用效果。SFBT是一种以目标为导向、基于优势的治疗方法，强调识别和利用个人现有资源，而非深究问题根源。文章阐述了SFBT的四大核心技术：奇迹问题、量表问题、例外寻找和赞美，这些技术共同帮助来访者从问题聚焦转向解决方案开发。文章指出SFBT特别适合有明确目标、偏好行动导向的个体，在关系困难、工作压力、育儿挑战等情境中效果显著。青少年和年轻人对该方法的未来导向和优势基础反应良好。SFBT的简短高效特性使其适合时间有限的人群，其乐观视角能帮助感到 overwhelmed 的个体重拾希望。研究证明，SFBT通过帮助个人认识自身优势、建立小目标动力和识别例外时刻，能创造持续积极改变，增强自我效能感和生活满意度。
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，你有一个魔法工具箱，里面装满了你已经有的超能力！焦点解决短期治疗就像一位友好的向导，帮你打开这个工具箱，看看里面有什么宝贝。它不会一直问你“哪里出了问题”，而是会兴奋地说“哇，你已经有这么多厉害的东西了！我们来想想怎么用它们让生活变得更好吧！”比如，它会问你“如果明天一觉醒来，所有问题都消失了，你的生活会是什么样子？”这样你就能看到自己想要的未来。它还会帮你发现那些你其实已经做得很好的时刻，就像找到隐藏的宝石一样。这种方法特别适合像你这样忙碌的学生，因为它快速又有效，能帮你很快看到进步，让你对自己更有信心，觉得“哇，我原来这么棒！”
焦点解决心理学理论评价
从焦点解决心理学的视角来看，这篇文章精彩地展现了SFBT的核心精神——对个人内在资源的深深信任和赞美。它完美体现了“来访者是自身生活的专家”这一基本信念，将治疗焦点从病理缺陷转向潜能优势。文章强调的目标澄清过程，正是SFBT中“构建解决方案”的关键起点，通过奇迹问题等技术，帮助来访者描绘出清晰、吸引人的未来图景。那种“小改变带来大不同”的信念，充分体现了SFBT的系统观和希望哲学。对例外时刻的重视，展示了如何从问题模式中寻找 already working 的解决方案种子。整个方法洋溢着对人性成长能力的乐观信心，相信每个人都已经拥有创造美好生活所需的大部分资源。
在实践上可以应用的领域和可以解决人们的十个问题
SFBT在个人成长工作坊中可以创造令人振奋的改变可能性。在职场发展领域，它能帮助员工清晰职业目标，利用现有技能突破瓶颈；在教育环境中，可以助力学生设定学习目标，发现自己的学术优势；在家庭关系中，能促进成员间沟通，共同构建和谐未来愿景；在社区服务中，可以赋能居民识别社区资源，集体改善生活环境；在健康管理方面，能支持个人制定可行的 wellness 计划，基于已有健康习惯；在艺术创作中，可以激发创作者明确表达目标，挖掘独特艺术风格；在团队建设中，能协助团队设定共同目标，发挥成员互补优势；在生涯规划中，可以帮助个人探索职业可能性，基于现有经验规划路径；在压力管理方面，能引导个体识别有效应对策略，减轻 overwhelm 感；在自我成长中，可以支持人们建立个人发展目标，庆祝已有成长里程碑。每个应用领域都闪耀着对个人和集体资源的欣赏，以及对更美好未来的共同期待。