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. 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.
Compliments are frequently used in SFT, to help the client begin to focus on what is working, rather than what is not. Acknowledging that a client has an impact on the movement toward a goal allows hope to become present. Once hope and perspective shift occurs, a client can decide what daily actions they would like to take in attaining a goal.
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?”
2. Presupposing change questions
“What stopped complete disaster from occurring?” “How did you avoid falling apart.” “What kept you from unraveling?”
3. Exception Questions
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
“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?”
5. Coping Questions
“How have you managed so far?” “What have you done to stay afloat?” “What is working?”
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.
中文翻译
7种焦点解决治疗技巧与工作表（+PDF）
关键见解
* 焦点解决治疗强调识别优势和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。
焦点解决治疗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，焦点解决治疗（SFT）从业者专注于目标导向的提问，以帮助来访者朝着未来导向的方向前进。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呈现问题的未来。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。这个问题允许来访者开始采取小步骤寻找呈现问题的解决方案。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。
赞美在SFT中经常使用，以帮助来访者开始关注什么在起作用，而不是什么不起作用。承认来访者对目标进展有影响，让希望得以出现。一旦希望和视角转变发生，来访者可以决定他们想要采取哪些日常行动来实现目标。
焦点解决治疗中提出的问题是积极导向且处于目标导向的立场。意图是通过引导来访者朝着希望和乐观的方向，让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. 奇迹提问
“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？”
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
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. 你上次感觉有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. 量表提问
“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？”
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？”
焦点解决治疗是一种赋予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关注问题解决。这种方法允许未来导向而非过去导向的讨论，推动来访者朝着解决当前问题的方向前进。
文章概要
本文介绍了焦点解决治疗（SFT）的核心理念和实用技巧，特别强调目标导向提问在自尊建设中的应用。文章详细阐述了五种关键提问技巧：奇迹提问帮助来访者设想无问题的未来；预设变化问题引导关注积极应对；例外问题挖掘问题不存在的时刻；量表提问量化进展和动机；应对问题强化韧性。这些技巧通过识别优势、设定具体目标和追踪小步骤进展，有效提升来访者的自信心和问题解决能力。文章还提到SFT适用于多种情境，包括抑郁、关系困难和自尊问题，其未来导向的方法促进希望和积极变化。
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
这篇文章就像一本超酷的游戏攻略，教我们怎么用“魔法问题”来打败生活中的小怪兽！比如，当你遇到困难时，可以想象一下，如果晚上睡觉时有个小精灵悄悄把问题解决了，第二天早上你会发现什么不一样呢？这样一想，你就会发现其实自己已经有很多办法啦！还有啊，老师会问你“上次开心是什么时候”，帮你找到自己的闪光时刻，就像在寻宝一样，超有趣的！这些方法让你变得更自信，就像升级打怪一样，一步步变得更强大！
焦点解决心理学理论评价
这篇文章精彩地展现了焦点解决短期治疗（SFBT）的精髓，它如同一束温暖的光，照亮了来访者内在的资源与可能性。SFBT的核心智慧在于将焦点从“问题为什么存在”转向“解决方案如何构建”，这种视角的转换本身就是一种强大的赋能。目标导向提问技巧，如奇迹提问和量表提问，不仅仅是工具，更是引导来访者与自身优势重新连接的桥梁。当来访者在回答“为什么是四而不是五”时，他们已经在不知不觉中启动了自我赞赏和自我发现的机制。这种以未来为导向、以目标为导航的方法，充分体现了SFBT对人性积极面的坚定信念——每个人都是自己生活的专家，都拥有解决问题的钥匙。文章所强调的赞美、例外寻找和应对问题，正是SFBT实践中“聚焦赞美、目标视角和未来可能性”的生动体现，它让改变的过程充满希望与动能。
在实践上可以应用的领域和可以解决人们的十个问题
在实践应用上，SFBT的目标导向提问技巧如一颗种子，可以在多个领域生根发芽，绽放出改变的花朵。在教育领域，教师可以用奇迹提问帮助学生设定学习目标，用例外问题发现学生的进步时刻，从而提升学习动力和自信心。在职场环境中，管理者可以通过量表提问协助员工评估工作满意度，用应对问题强化团队韧性，促进职业成长。在家庭关系中，家长可以运用这些技巧与孩子沟通，聚焦于积极行为，营造支持性的家庭氛围。在个人成长方面，个体可以借助这些提问进行自我反思，建立积极的自我对话。
这些技巧能够帮助人们解决的十个问题包括：1. 提升自我价值感和自信心，2. 克服面对挑战时的无力感，3. 改善人际关系中的沟通模式，4. 管理日常压力和焦虑情绪，5. 设定并实现个人与职业目标，6. 增强在逆境中的心理韧性，7. 发现并运用个人内在优势，8. 打破负面思维循环，9. 提高决策能力和问题解决技能，10. 培养积极乐观的生活态度。每个问题的解决过程都是一次与自身资源的美好相遇，一次向更明亮未来的勇敢迈进。