SFBT八种技术助力压力管理目标识别

英文原文

8 Techniques Used in Solution-Focused Brief Therapy 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. 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. 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. SFBT works under the guiding belief that you have the strength and resources you need to create adaptive changes in your life. Brevity and focus: 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. Building solutions rather than solving concerns: 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. Present and future-focused questions: 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. Client’s strengths and resources: 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. Therapeutic alliance is key: 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. 8 techniques used in solution-focused brief therapy: 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. 2. The Miracle Question: What would your life be like if, by some miracle, your problems went away overnight? This question helps you visualize how your life could change for the better after overcoming or solving your problems. 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. 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. 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. 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. 7. Compliments: Compliments are a core part of solution-focused therapy. These can be direct or indirect. Giving compliments helps validate your efforts and experiences. 8. Reframing: 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. 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. Stress management: 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. The study was conducted over eight sessions, and used Cohen’s Perceived Stress Scale (PSS) and the Center for Epidemiological Studies Depression Scale (CES-D) to assess patients at the start of the sessions, and then after the sessions completed. The study found substantial differences between the experimental and control groups after SFBT.

中文翻译

焦点解决短期治疗中使用的八种技术 当你想到治疗时，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治疗（SFBT）——不是一个长期的过程。它被设计为短期治疗，专注于现在和未来，而不是过去。 SFBT包括多次会谈，使用各种技术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作为哀伤治疗的一部分参与SFBT技术，或者你的治疗师可能会使用这些技术来帮助你管理焦虑。 焦点解决治疗将重点放在解决方案上，而不是深入探究过去。传统的谈话治疗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。 SFBT在指导信念下运作，即你拥有在生活中创造适应性变化所需的力量和资源。 简洁和聚焦：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性和简洁性作为优先事项。 构建解决方案而非解决问题：SFBT包括积极心理学原则，例如是一种解决方案构建方法而非问题解决方法。这种向前推进的方法论可以提供实现治疗目标的清晰路径——以及这样做的动力。 现在和未来导向的问题：在治疗中回答关于过去的问题可能使你难以专注于未来。你可能会发现自己沉溺于经历而不是向前迈进。SFBT涉及回答现在和未来导向的问题。 来访者的优势和资源：知道你有能力在生活中做出改变可以令人难以置信地赋予力量。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。 治疗联盟是关键：合作是任何类型治疗的关键，焦点解决治疗也不例外。你和你的治疗师通过结构化会谈合作，帮助你发现优势、找到解决方案并设定目标。 焦点解决短期治疗中使用的八种技术： 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。 2. 奇迹问题：如果某个奇迹让你的问题一夜之间消失，你的生活会是什么样子？这个问题帮助你想象在克服或解决问题后你的生活会如何变得更好。 3. 例外发现问题：有没有时候你的问题不那么严重？或者有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。 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。这些问题涉及对你的进展给出0到10的评分。 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是如何成功应对困难的。 6. 预设变化问题：当你挣扎时，注意到积极变化可能很困难。预设变化问题鼓励你思考这些变化——无论它们是大的还是小的变化。 7. 赞美：赞美是焦点解决治疗的核心部分。这些可以是直接或间接的。给予赞美有助于验证你的努力和经历。 8. 重构：这种技术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。 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。 压力管理：SFBT可以提供一种有效的压力管理方式。例如，一项Tanaffos研究说明，这种焦点解决方法帮助乳腺癌患者降低了感知压力和抑郁。 该研究进行了八次会谈，使用科恩感知压力量表（PSS）和流行病学研究中心抑郁量表（CES-D）在会谈开始时和会谈完成后评估患者。研究发现SFBT后实验组和对照组之间存在显著差异。

文章概要

本文介绍了焦点解决短期治疗（SFBT）的八种核心技术，包括目标发展、奇迹问题、例外发现、量表问题、应对问题、预设变化问题、赞美和重构。文章强调SFBT是一种短期、未来导向的治疗方法，专注于解决方案而非问题，帮助来访者识别自身优势和资源。结合关键词“SFBT techniques for goal identification in stress management”，文章特别指出SFBT在压力管理中的应用，通过目标识别技术有效降低感知压力，并以乳腺癌患者研究为例展示其效果。

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