英文原文
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 Here is a clear example of how to administer the miracle question. It should be delivered deliberately. When done so, it allows the client to imagine the miracle occurring. “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 A practitioner of solution-focused therapy asks questions in an approach derived way. Here are a few examples of 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 These are questions that allow a client to rate their experience. They also allow for a client to evaluate their motivation to change their experience. Scaling questions allow for a practitioner to add a follow-up question that is in the positive as well. 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 These types of questions open clients up to their resiliency. Clients are experts in their life experience. Helping them see what works, allows them to grow from a place of strength. “How have you managed so far?” “What have you done to stay afloat?” “What is working?”
中文翻译
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。它是由史蒂夫·德·沙泽尔、茵素·金·伯格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。 与积极心理学类似，焦点解决疗法的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。 焦点解决疗法因其广泛的应用性，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什么能改善他们的生活有一定了解。 以下领域已不同程度地成功应用了焦点解决疗法： * 抑郁症 * 关系困难 * 药物和酒精滥用 * 饮食障碍 * 愤怒管理 * 沟通困难 * 危机干预 * 减少再犯率 目标澄清是焦点解决疗法中的重要技术。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，焦点解决疗法的主要技术是照亮例外。治疗师将引导来访者关注他们生活中问题例外的领域。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途径。 “奇迹问题”是焦点解决疗法中常用的另一种技术。它是一个强大的工具，帮助来访者进入解决方案导向。这个问题让来访者开始采取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。通过邀请来访者在已经有效的基础上构建，来访者自动关注积极方面。在积极心理学中，我们知道这能让来访者的思维从该导向中拓宽和构建。 利用实验证明有效的方法，让来访者找到解决手头问题有效和无效的方法。在与来访者咨询的后半段，许多焦点解决疗法治疗师会休息一下，反思他们在会话开始时学到的东西。 咨询休息和邀请来访者提供更多信息，让治疗师和来访者都能头脑风暴，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，以便来访者带着对目标的积极导向离开。 5个询问来访者的焦点解决疗法问题 焦点解决疗法中提出的问题是积极导向和以目标为导向的。其意图是通过引导来访者朝着希望和乐观的方向，引领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 这是一个如何提出奇迹问题的清晰示例。它应该慎重地提出。这样做时，它让来访者想象奇迹发生。 “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，一个奇迹发生了。这个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 焦点解决疗法的从业者以衍生方式提问。 以下是几个预设变化问题的例子： “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. 告诉我你没有生气的时候。2. 告诉我你感到最快乐的时候。3. 你上次感觉有更好的一天是什么时候？4. 有没有什么时候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 这些是让来访者评估他们体验的问题。它们也让来访者评估他们改变体验的动机。量表问题允许从业者添加一个同样是积极的后续问题。 量表问题的例子：“在1-10的量表上，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？” 这样的问题让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 这类问题让来访者敞开心扉面对他们的韧性。来访者是他们的生活经验的专家。帮助他们看到什么有效，让他们从力量的地方成长。 “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？”
文章概要
本文介绍了焦点解决疗法的核心技术和提问方法，特别强调了目标导向的提问在帮助来访者识别和实现目标方面的应用。文章详细阐述了五种关键提问技巧：奇迹问题、预设变化问题、例外问题、量表问题和应对问题，这些技巧旨在引导来访者关注解决方案而非问题本身，从而促进积极变化。结合关键词“SFBT questions for goal identification in time management”，文章内容展示了如何将这些提问技巧应用于时间管理领域，帮助个体设定清晰目标、识别例外时刻、评估进展并增强应对能力，最终提升时间管理效率和幸福感。
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 这篇文章讲的是焦点解决疗法，它就像是一个超级英雄工具箱，帮助人们解决生活中的难题。它不盯着问题看，而是教我们怎么找到已经做得很好的地方，然后让这些好地方变得更多。比如，它会问“奇迹问题”——想象一下，如果你睡觉时奇迹发生，问题解决了，你醒来会发现什么不同？还有“例外问题”——找找那些问题没出现的好时光。这些方法就像魔法一样，让我们变得更积极、更有希望！ 焦点解决心理学理论评价 从焦点解决心理学的视角来看，这篇文章精彩地展示了SFBT的核心精髓——从问题导向转向目标导向的范式转变。它强调了来访者内在资源和能力的赞美视角，而非病理化缺陷。奇迹问题、例外问题等技术完美体现了“聚焦解决方案而非问题”的哲学，通过积极提问引导来访者构建希望的未来图景。量表问题则体现了小步前进的渐进主义，尊重来访者的自主性和节奏。整体上，文章呈现了SFBT的赋能本质，即相信每个人都是自己生活的专家，拥有解决问题的智慧和力量。 在实践上可以应用的领域和可以解决人们的十个问题 在时间管理领域，SFBT提问技巧可以广泛应用于：1. 职场效率提升，帮助员工设定清晰的工作目标；2. 学生学业规划，增强学习动力和时间分配能力；3. 个人生活平衡，协调工作、家庭和休闲时间；4. 项目截止日期管理，减少拖延并提高完成质量；5. 日常习惯养成，如早起、锻炼等时间安排；6. 会议效率优化，聚焦议程和成果；7. 多任务处理能力提升，优先排序和专注力训练；8. 假期和休息时间规划，实现真正放松和恢复；9. 长期目标分解，如职业发展或学习新技能的时间投入；10. 应对时间压力，减少焦虑并增强控制感。 这些应用能解决人们的十个问题：1. 目标模糊不清，无法有效规划时间；2. 拖延习惯导致任务积压；3. 时间分配不均，生活工作失衡；4. 缺乏动力，难以启动任务；5. 过度忙碌却成就感低；6. 会议或社交活动时间浪费；7. 多任务干扰，专注力下降；8. 休息不足，影响效率和健康；9. 长期目标缺乏阶段性计划；10. 时间焦虑，感到失控和压力大。通过SFBT提问，人们能发现自己的时间管理优势，设定可行目标，并从小步骤开始实现积极改变。