英文原文
7 Solution-Focused Therapy Techniques and Worksheets (+PDF)
Key Insights
* Solution-focused therapy emphasizes identifying strengths & resources to create tangible solutions rather than focusing solely on problems., * Techniques like the Miracle Question & scaling questions help clients envision positive outcomes & measure progress., * Worksheets & structured questions guide clients to set goals, track improvements & build confidence in their problem-solving abilities.,
Solution-focused therapy is a type of treatment that highlights a client’s ability to solve problems, rather than why or how the problem was created. Like positive psychology, Solution Focused Therapy (SFT) practitioners focus on goal-oriented questioning to assist a client in moving into a future-oriented direction.
Goal clarification is an important technique in SFT. A therapist will need to guide a client to envision a future without the problem with which they presented. With coaching and positive questioning, this vision becomes much more clarified.
The ‘miracle question’ is another technique frequently used in SFT. It is a powerful tool that helps clients to move into a solution orientation. This question allows clients to begin small steps toward finding solutions to presenting problems.
Scaling questions allow a client to rate their experience. They also allow for a client to evaluate their motivation to change their experience. An example of a scaling question: “On a scale of 1-10, with 10 representing the best it can be and one the worst, where would you say you are today?” A follow-up question: “ Why a four and not a five?”
Solution-focused therapy has been successfully applied to a wide variety of client concerns due to its broad application. The approach presupposes that clients have some knowledge of what will improve their lives.
Solution-Focused Therapy is an approach that empowers clients to own their abilities in solving life’s problems. Rather than traditional psychotherapy that focuses on how a problem was derived, SFT allows for a goal-oriented focus to problem-solving. This approach allows for future-oriented, rather than past-oriented discussions to move a client forward toward the resolutions of their present problem.
This approach is used in many different areas, including education, family therapy, and even in office settings. Creating cooperative and collaborative opportunities to problem solve allows mind-broadening capabilities. Illuminating a path of choice is a compelling way to enable people to explore how exactly they want to show up in this world.
中文翻译
7种焦点解决疗法技巧与工作表（+PDF）
关键见解
* 焦点解决疗法强调识别优势与资源以创造切实解决方案，而非仅仅关注问题。* 奇迹提问和量表提问等技巧帮助来访者设想积极结果并衡量进展。* 工作表与结构化问题指导来访者设定目标、追踪改进并建立解决问题的信心。
焦点解决疗法是一种强调来访者解决问题能力的治疗方法，而非关注问题为何或如何产生。与积极心理学类似，焦点解决疗法（SFT）从业者专注于以目标为导向的提问，帮助来访者朝着面向未来的方向前进。
目标澄清是SFT中的重要技巧。治疗师需要引导来访者设想一个没有他们当前问题的未来。通过辅导和积极提问，这一愿景变得更加清晰。
“奇迹提问”是SFT中常用的另一种技巧。它是一个强大的工具，帮助来访者转向解决方案导向。这个问题让来访者开始采取小步骤寻找当前问题的解决方案。
量表提问让来访者评估自己的体验。它们也让来访者评估改变体验的动机。量表提问的例子：“在1-10的尺度上，10代表最佳状态，1代表最差状态，您认为今天自己处于哪个位置？”后续问题：“为什么是四而不是五？”
焦点解决疗法因其广泛应用已成功应用于多种来访者关切。该方法预设来访者对自己生活改善有一定了解。
焦点解决疗法是一种赋能来访者掌握解决生活问题能力的方法。与关注问题如何产生的传统心理治疗不同，SFT允许以目标为导向聚焦问题解决。这种方法允许面向未来的讨论，而非面向过去的讨论，推动来访者朝着当前问题解决方案前进。
这种方法应用于许多不同领域，包括教育、家庭治疗，甚至办公环境。创造合作与协作的问题解决机会允许思维拓展能力。照亮选择路径是一种引人注目的方式，使人们能够探索他们究竟想如何在这个世界上展现自己。
文章概要
本文介绍了焦点解决疗法（SFT）的七种核心技巧和工作表，强调通过识别优势、设定目标和未来导向的提问来解决问题。关键技巧包括目标澄清、奇迹提问和量表提问，这些方法帮助来访者设想积极变化、衡量进展并建立信心。文章指出SFT广泛应用于各种问题领域，如抑郁、关系困难和睡眠改善，其核心理念是赋能来访者利用自身资源实现目标，而非深究问题根源。结合关键词“How to use goal exploration in SFBT for sleep improvement”，文章展示了如何通过目标探索技巧（如奇迹提问和量表提问）应用于睡眠改善，帮助来访者设定具体睡眠目标、追踪进步并增强自我效能感。
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，如果你晚上睡不好觉，焦点解决疗法就像一位超级英雄教练，它不会一直问你“为什么睡不着”，而是会问你“如果明天早上醒来，你发现睡了个好觉，会有什么不同？”这样你就能开始想一些好办法，比如睡前放松一下，慢慢改善睡眠。它还用打分的方式，让你看看自己离好睡眠还有多远，并庆祝每一个小进步！
焦点解决心理学理论评价：从焦点解决心理学视角看，这篇文章精彩地展现了SFT的核心原则——聚焦解决方案而非问题，强调来访者的优势与资源。目标探索技巧如奇迹提问和量表提问，完美体现了“未来导向”和“小步骤改变”的理念，这与SFBT的哲学基础高度一致。文章通过具体技巧和应用案例，验证了SFT在促进积极变化和增强自我效能感方面的有效性，体现了对来访者能力的深度信任和赞美。
在实践上可以应用的领域和可以解决人们的十个问题：焦点解决疗法可应用于睡眠改善、压力管理、情绪调节、关系建设、学业提升、职场适应、健康习惯养成、亲子沟通、自我成长和社区支持等领域。在睡眠改善方面，它可以解决人们的十个问题：1. 帮助设定具体的睡眠目标，如“每晚睡7小时”；2. 通过奇迹提问想象优质睡眠后的积极变化；3. 使用量表提问追踪睡眠质量进步；4. 识别例外时刻，找到已有成功睡眠经验；5. 增强应对睡眠困难的信心；6. 建立睡前放松仪式；7. 改善睡眠环境意识；8. 减少睡眠焦虑；9. 提升整体生活质量感；10. 培养长期健康睡眠习惯。这些应用聚焦赞美现有努力、目标达成可能性和未来睡眠改善的美好愿景。