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.,
Traditional therapy has historically been problem-focused. It has analyzed a person’s problems from where they started and how those problems have an effect on that person’s life. Out of years of observation of family therapy sessions, the theory and applications of solution-focused therapy developed. Let’s explore the therapy, along with techniques and applications of the approach.
5 Solution-Focused Therapy Techniques
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. It was developed over some time after observations of therapists in a mental health facility in Wisconsin by Steve de Shazer and Insoo Kim Berg and their colleagues. Like positive psychology, Solution Focused Therapy (SFT) practitioners focus on goal-oriented questioning to assist a client in moving into a future-oriented direction. Solution-focused therapy has been successfully applied to a wide variety of client concerns due to its broad application. It has been utilized in a wide variety of client groups as well. The approach presupposes that clients have some knowledge of what will improve their lives. The following areas have utilized SFT with varying success: * depression, * relationship difficulties, * drug and alcohol abuse, * eating disorders, * anger management, * communication difficulties, * crisis intervention, * incarceration recidivism reduction,
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. With any presenting client concern, the main technique in SFT is illuminating the exception. The therapist will guide the client to an area of their life where there is an exception to the problem. The exception is where things worked well, despite the problem. Within the exception, an approach for a solution may be forged. 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 (Santa Rita Jr., 1998). It is asked in a specific way and is outlined later in this article. Experiment invitation is another way that therapists guide clients into solution orientation. By inviting clients to build on what is already working, clients automatically focus on the positive. In positive psychology, we know that this allows the client’s mind to broaden and build from that orientation. Utilizing what has been working experimentally allows the client to find what does and doesn’t work in solving the issue at hand. During the second half of a consultation with a client, many SFT therapists take a break to reflect on what they’ve learned during the beginning of the session. Consultation breaks and invitations for more information from clients allow for both the therapist and client to brainstorm on what might have been missed during the initial conversations. After this break, clients are complemented and given a therapeutic message about the presenting issue. The message is typically stated in the positive so that clients leave with a positive orientation toward their goals.
5 SFT Questions to Ask Clients
The questions asked in Solution-Focused Therapy are positively directed and in a goal-oriented stance. The intention is to allow a perspective shift by guiding clients in the direction of hope and optimism to lead them to a path of positive change. Results and progress come from focusing on the changes that need to be made for goal attainment and increased well being.
1. Miracle Question
“Now, I want to ask you a strange question. Suppose that while you are sleeping tonight and the entire house is quiet, a miracle happens. The miracle is that the problem which brought you here is solved. However, because you are sleeping, you don’t know that the miracle has happened. So, when you wake up tomorrow morning, what will be different that will tell you that a miracle has happened and the problem which brought you here is solved?” (de Shazer, 1988)
2. Presupposing change questions
“What stopped complete disaster from occurring?” “How did you avoid falling apart.” “What kept you from unraveling?”
3. Exception Questions
Examples of exception questions include: 1. Tell me about times when you don’t get angry. 2. Tell me about times you felt the happiest. 3. When was the last time that you feel you had a better day? 4. Was there ever a time when you felt happy in your relationship? 5. What was it about that day that made it a better day? 6. Can you think of a time when the problem was not present in your life?
4. Scaling Questions
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?” Questions like these allow the client to explore the positive, as well as their commitment to the changes that need to occur.
5. Coping Questions
“How have you managed so far?” “What have you done to stay afloat?” “What is working?”
Solution-Focused Brief Therapy (SFBT Techniques)
The main idea behind SFBT is that the techniques are positively and solution-focused to allow a brief amount of time for the client to be in therapy. Overall, improving the quality of life for each client, with them at the center and in the driver’s seat of their growth. SFBT typically has an average of 5-8 sessions. During the sessions, goals are set. Specific experimental actions are explored and deployed into the client’s daily life. By keeping track of what works and where adjustments need to be made, a client is better able to track his or her progress.
A Take-Home Message
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种焦点解决疗法技术与工作表（+PDF）
关键见解
* 焦点解决疗法强调识别优势和资源以创造切实的解决方案，而不是仅仅关注问题。* 奇迹问题和量表问题等技术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、跟踪改进并建立解决问题的信心。
传统疗法历来以问题为中心。它分析一个人的问题从何开始以及这些问题如何影响该人的生活。经过多年对家庭治疗会议的观察，焦点解决疗法的理论和应用得以发展。让我们探索这种疗法，以及该方法的技巧和应用。
5种焦点解决疗法技术
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，而不是关注问题为何或如何产生。它是由Steve de Shazer和Insoo Kim Berg及其同事在威斯康星州一家心理健康机构观察治疗师一段时间后发展起来的。与积极心理学一样，焦点解决疗法（SFT）从业者专注于目标导向的提问，以帮助来访者朝着面向未来的方向前进。由于其广泛的应用，焦点解决疗法已成功应用于各种来访者关注的问题。它也被用于各种来访者群体。该方法假设来访者对自己生活的改善有一定了解。以下领域已不同程度地成功应用SFT：* 抑郁症，* 关系困难，* 药物和酒精滥用，* 饮食失调，* 愤怒管理，* 沟通困难，* 危机干预，* 减少再犯率。
目标澄清是SFT中的一项重要技术。治疗师需要引导来访者设想一个没有他们呈现的问题的未来。通过辅导和积极提问，这一愿景变得更加清晰。对于任何来访者关注的问题，SFT的主要技术是照亮例外。治疗师将引导来访者到他们生活中存在问题例外的领域。例外是指尽管存在问题，但事情进展顺利的地方。在例外中，可以找到解决方案的方法。“奇迹问题”是SFT中常用的另一种技术。它是一个强大的工具，帮助来访者转向解决方案导向。这个问题允许来访者开始小步骤寻找呈现问题的解决方案（Santa Rita Jr., 1998）。它以特定方式提出，并在本文后面概述。实验邀请是治疗师引导来访者进入解决方案导向的另一种方式。通过邀请来访者建立在已经有效的基础上，来访者自动关注积极方面。在积极心理学中，我们知道这允许来访者的思维从该导向中拓宽和构建。利用实验上有效的方法，让来访者找到解决当前问题有效和无效的方法。在与来访者咨询的后半段，许多SFT治疗师会休息一下，反思他们在会议开始时学到的东西。咨询休息和邀请来访者提供更多信息，让治疗师和来访者共同头脑风暴，思考在初始对话中可能遗漏的内容。休息后，来访者会得到赞美，并收到关于呈现问题的治疗信息。该信息通常以积极的方式陈述，以便来访者带着积极的目标导向离开。
5个SFT提问来访者的问题
焦点解决疗法中提出的问题是积极导向且目标导向的。意图是通过引导来访者朝着希望和乐观的方向，引导他们走上积极变化的道路。结果和进展来自于关注为实现目标和增加幸福感所需做出的改变。
1. 奇迹问题
“现在，我想问你一个奇怪的问题。假设今晚你睡觉时，整个房子都很安静，奇迹发生了。奇迹是把你带到这里的问题解决了。然而，因为你在睡觉，你不知道奇迹已经发生。所以，当你明天早上醒来时，会有什么不同告诉你奇迹已经发生，把你带到这里的问题已经解决了？”（de Shazer, 1988）
2. 预设变化问题
“是什么阻止了完全灾难的发生？”“你是如何避免崩溃的？”“是什么让你没有瓦解？”
3. 例外问题
例外问题的例子包括：1. 告诉我你不生气的时候。2. 告诉我你感到最快乐的时候。3. 你上次感觉更好的一天是什么时候？4. 有没有一次你在关系中感到快乐？5. 那天是什么让它成为更好的一天？6. 你能想到问题不在你生活中的时候吗？
4. 量表问题
量表问题的例子：“在1-10的范围内，10代表最好，1代表最差，你今天会说自己在哪里？”后续问题：“为什么是四而不是五？”这样的问题允许来访者探索积极方面，以及他们对需要发生的变化的承诺。
5. 应对问题
“到目前为止你是如何管理的？”“你做了什么来保持漂浮？”“什么在起作用？”
焦点解决短期疗法（SFBT技术）
SFBT背后的主要思想是，技术是积极且以解决方案为中心的，允许来访者在治疗中花费短暂的时间。总体而言，提高每个来访者的生活质量，让他们处于中心位置，掌握自己成长的主动权。SFBT通常平均有5-8次会谈。在会谈期间，设定目标。探索具体的实验行动并部署到来访者的日常生活中。通过跟踪有效的方法和需要调整的地方，来访者能够更好地跟踪自己的进展。
带回家的信息
焦点解决疗法是一种让来访者拥有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允许以目标导向的方式解决问题。这种方法允许面向未来的讨论，而不是面向过去的讨论，以推动来访者朝着解决当前问题的方向前进。这种方法用于许多不同领域，包括教育、家庭治疗，甚至在办公室环境中。创造合作和协作的机会来解决问题，允许思维拓宽的能力。照亮选择之路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）的核心技术与应用，特别强调目标导向提问在放松技巧中的应用。文章概述了SFT的起源、关键原则（如识别优势、资源导向），并详细描述了五种主要技术：目标澄清、例外照亮、奇迹问题、实验邀请和咨询休息。重点探讨了五种目标导向提问技巧——奇迹问题、预设变化问题、例外问题、量表问题和应对问题，这些技巧帮助来访者从问题焦点转向解决方案导向，增强希望和乐观。文章还提到SFT在抑郁症、关系困难、愤怒管理等领域的广泛应用，以及其短期、未来导向的特点，强调来访者作为自己成长的主导者。结合关键词“Goal-oriented questions in SFBT for relaxation techniques”，文章展示了如何通过目标导向提问促进放松技巧的实践，帮助来访者设定具体目标、跟踪进展并建立信心，从而实现身心放松和整体福祉提升。
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，你有一个魔法问题，比如“如果明天早上醒来，你的烦恼突然消失了，你会注意到什么不同？”这就像在玩一个游戏，让你想想开心的时候，或者给自己打分，看看今天感觉有多好。焦点解决疗法就是教你用这种好玩的问题，找到自己的优点和办法，而不是老想着麻烦。它就像有个朋友帮你发现，其实你已经有能力让自己放松和快乐了！
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目标导向提问的核心魅力。它赞美了来访者内在的资源与潜能，通过奇迹问题、例外问题等技巧，巧妙地引导来访者从“问题叙事”转向“解决方案叙事”。这种未来导向的对话方式，不仅强化了来访者的自主性和能动性，还促进了希望感和乐观态度的滋生。文章强调的“照亮例外”和“实验邀请”，正是SFBT中“小改变带来大不同”哲学的具体体现，彰显了赞美与赋能的精神。
在实践上可以应用的领域和可以解决人们的十个问题：在实践领域，目标导向提问可广泛应用于心理咨询、教育辅导、职场培训、家庭关系、个人成长等领域。它可以解决人们的十个问题：1. 帮助人们设定清晰的放松目标，如通过量表问题评估当前压力水平并规划改善步骤；2. 增强应对焦虑的能力，通过应对问题发现已有的放松策略；3. 改善睡眠质量，利用奇迹问题设想理想的休息状态；4. 提升情绪调节技巧，通过例外问题回忆平静时刻；5. 加强人际关系中的沟通，用预设变化问题避免冲突升级；6. 促进工作与生活的平衡，引导目标设定以实现和谐；7. 克服拖延习惯，通过小步骤实验建立行动信心；8. 缓解身体紧张，结合放松技巧如深呼吸与目标提问；9. 培养积极心态，聚焦优势资源以增强心理韧性；10. 支持慢性压力管理，持续跟踪进展并调整放松计划。这些应用都聚焦于赞美个人的努力、展望未来的可能性，并激发内在动力。