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.
Handy SFT Worksheets (PDF)
Here are four handy worksheets for use with solution-focused therapy. * Miracle worksheet, * Exceptions to the Problem Worksheet, * Scaling Questions Worksheet, * SMART+ Goals Worksheet,
Solution-Focused Therapy Interventions
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. Higher levels of hope and optimism can predict the following desirable outcomes (Peterson & Seligman, 2004): * achievement in all sorts of areas, * freedom from anxiety and depression, * improved social relationships, * improved physical well being,
Mind mapping is an effective intervention also used to increase hope and optimism. This intervention is often used in life coaching practices. A research study done on solution-focused life coaching (Green, Oades, & Grant, 2006) showed that this type of intervention increases goal striving and hope, in addition to overall well-being. Though life coaching is not the same as therapy, this study shows the effectiveness of improving positive behavior through solution-focused questioning. Mind mapping is a visual thinking tool that helps structure information. It helps clients to better analyze, comprehend, and generate new ideas in areas they might not have been automatically self-generated. Having it on paper gives them a reference point for future goal setting as well. Empathy is vital in the administration of SFBT. A client needs to feel heard and held by the practitioner for any forward movement to occur. Intentionally leaning in to ensure that a client knows that the practitioner is engaged in listening is recommended. Speaking to strengths and aligning those strengths with goal setting are important interventions in SFT. Recognizing and acknowledging what is already working for the client validates strengths. Self-recognition of these strengths increases self-esteem and in turn, improves forward movement.
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?”
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 method has developed from the Miracle Question entitled, The Miracle Method. The steps follow below (Miller & Berg, 1996). It was designed for combatting problematic drinking but is useful in all areas of change. * State your desire for something in your life to be different., * Envision a miracle happening, and your life IS different., * Make sure the miracle is important to you., * Keep the miracle small., * Define the change with language that is positive, specific, and behavioral., * State how you will start your journey, rather than how you will end it., * Be clear about who, where, and when, but not the why.,
4 Activities & Exercises
A short selection of exercises which can be used 1. Solution-focused art therapy/ letter writing A powerful in-session task is to request a client to draw or write about one of the following, as part of art therapy: * a picture of their miracle, * something the client does well, * a day when everything went well. What was different about that day?, * a special person in their life, 2. Strengths Finders Have a client focus on a time when they felt their strongest. Ask them to highlight what strengths were present when things were going well. This can be an illuminating activity that helps clients focus on the strengths they already have inside of them. A variation of this task is to have a client ask people who are important in their lives to tell them how they view the client’s strengths. Collecting strengths from another’s perspective can be very illuminating and helpful in bringing a client into a strength perspective. 3. Solution Mind Mapping A creative way to guide a client into a brainstorm of solutions is by mind mapping. Have the miracle at the center of the mind map. From the center, have a client create branches of solutions to make that miracle happen. By exploring solution options, a client will self-generate and be more connected to the outcome. 4. Experiment Journals Encourage clients to do experiments in real-life settings concerning the presenting problem. Have the client keep track of what works from an approach perspective. Reassure the client that a variety of experiments is a helpful approach.
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种焦点解决疗法技巧与工作表（+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、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，以及其技巧和应用。
5种焦点解决疗法技巧
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而来。与积极心理学类似，焦点解决疗法（SFT）从业者专注于目标导向的提问，以帮助来访者朝着未来导向的方向前进。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中需要改进的方面有所了解。以下领域已不同程度地成功应用了SFT：* 抑郁，* 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的主要技巧是照亮例外。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建立。实验性地利用已经有效的方法允许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允许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，以便来访者带着对目标的积极导向离开。
方便的SFT工作表（PDF）
以下是四种用于焦点解决疗法的方便工作表。* 奇迹工作表，* 问题例外工作表，* 量表问题工作表，* SMART+目标工作表。
焦点解决疗法干预
赞美在SFT中经常使用，以帮助来访者开始关注有效的事情，而不是无效的事情。承认来访者对朝着目标前进有影响，使希望得以出现。一旦希望和视角转变发生，来访者可以决定他们希望采取哪些日常行动来实现目标。更高水平的希望和乐观可以预测以下理想结果（Peterson & Seligman, 2004）：* 在各个领域的成就，* 摆脱焦虑和抑郁，* 改善社会关系，* 改善身体健康。
思维导图是一种有效的干预，也用于增加希望和乐观。这种干预常用于生活教练实践。一项关于焦点解决生活教练的研究（Green, Oades, & Grant, 2006）表明，这种类型的干预增加了目标追求和希望，以及整体幸福感。尽管生活教练与疗法不同，但这项研究显示了通过焦点解决提问改善积极行为的有效性。思维导图是一种视觉思维工具，有助于结构化信息。它帮助来访者更好地分析、理解并在他们可能没有自动自我生成的领域产生新想法。将其写在纸上也为他们未来的目标设定提供了参考点。共情在SFBT的实施中至关重要。来访者需要感到被从业者倾听和支持，以便任何前进运动发生。建议有意地倾身以确保来访者知道从业者正在积极参与倾听。谈论优势并将这些优势与目标设定对齐是SFT中的重要干预。识别和承认已经对来访者有效的事情验证了优势。对这些优势的自我认识增加了自尊，进而改善了前进运动。
5个SFT问题询问来访者
焦点解决疗法中提出的问题是积极导向和目标导向的。意图是通过引导来访者朝着希望和乐观的方向，使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
这是一个如何实施奇迹问题的清晰示例。它应该被有意地提出。当这样做时，它允许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。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一种方法衍生的方式提问。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？”“是什么让你没有崩溃？”
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. 你上次感觉有更好的一天是什么时候？4. 有没有一次你感到在关系中快乐？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
这些是允许来访者评估他们经验的问题。它们还允许来访者评估他们改变经验的动机。量表问题允许从业者添加一个也是积极的后续问题。一个量表问题的例子：“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？”一个后续问题：“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
这些类型的问题打开来访者的韧性。来访者是他们的生活经验的专家。帮助他们看到有效的事情，使他们能够从力量的地方成长。“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？”
焦点解决短期疗法（SFBT技巧）
SFBT背后的主要思想是技巧是积极和解决方案导向的，以允许来访者在治疗中花费短暂的时间。总的来说，提高每个来访者的生活质量，以他们为中心，并处于他们成长的驾驶座。SFBT通常平均有5-8次会议。在会议期间，设定目标。探索特定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他或她的进展。从奇迹问题发展出一种方法，称为奇迹方法。步骤如下（Miller & Berg, 1996）。它旨在对抗问题饮酒，但在所有变化领域都有用。* 陈述你生活中希望有所不同的事情。* 设想一个奇迹发生，你的生活确实不同。* 确保奇迹对你很重要。* 保持奇迹小。* 用积极、具体和行为的语言定义变化。* 陈述你将如何开始你的旅程，而不是你将如何结束它。* 清楚谁、在哪里和何时，但不要问为什么。
4个活动与练习
一个简短的练习选择，可以使用1. 焦点解决艺术疗法/写信 一个强大的会议内任务是要求来访者绘制或写下以下内容之一，作为艺术疗法的一部分：* 他们奇迹的图片，* 来访者做得好的事情，* 一切顺利的一天。那天有什么不同？* 他们生活中的一个特殊人物，2. 优势发现者 让来访者专注于他们感到最强的时候。要求他们强调事情进展顺利时存在的优势。这是一个启发性的活动，帮助来访者关注他们内心已有的优势。这个任务的一个变体是让来访者询问他们生活中重要的人，告诉他们如何看待来访者的优势。从他人的角度收集优势可以非常有启发性，并有助于将来访者带入优势视角。3. 解决方案思维导图 一种引导来访者进行解决方案头脑风暴的创造性方式是通过思维导图。将奇迹放在思维导图的中心。从中心开始，让来访者创建解决方案的分支，以实现那个奇迹。通过探索解决方案选项，来访者将自我生成并与结果更紧密联系。4. 实验日记 鼓励来访者在现实生活环境中进行关于呈现问题的实验。让来访者从方法角度跟踪有效的方法。向来访者保证，各种实验是一种有帮助的方法。
带回家的信息
焦点解决疗法是一种使来访者拥有解决生活问题能力的方法。而不是传统心理治疗关注问题如何产生，SFT允许以目标导向的焦点解决问题。这种方法允许未来导向，而不是过去导向的讨论，以推动来访者朝着他们当前问题的解决方案前进。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解决问题允许思维拓宽能力。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）的七种核心技巧与实用工作表，包括奇迹问题、量表问题、例外问题等，强调通过识别优势、设定目标导向的未来愿景来解决问题，而非深究问题根源。文章结合关键词“SFBT目标设定改善时间管理技能”，展示了这些技巧如何应用于时间管理领域，帮助个体通过积极提问、实验行动和跟踪进展，提升效率与自信，实现个人成长。
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，如果你有一个魔法棒，可以让你突然变得超级会管理时间，比如做完作业还有时间玩，那会是什么感觉？焦点解决疗法就像这个魔法棒，它不一直问你“为什么你总是拖延”，而是问你“如果明天早上你发现时间管理变好了，你会先注意到什么不同？”它帮你找到你已经做得很棒的时候，比如那次你很快完成了任务，然后教你用更多这样的好方法。还有像打分游戏，从1到10，你现在的时间管理是几分？为什么不是更低分？这样你就能看到自己已经有的进步，并计划下一步的小行动。
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SFBT的核心原则：聚焦解决方案而非问题，强调来访者的资源与优势，以及目标导向的未来建构。技巧如奇迹问题和量表问题完美体现了“例外寻找”和“进展测量”，帮助来访者从“问题叙事”转向“可能性叙事”。文章通过赞美、共情和实验邀请，强化了积极情绪和希望感，这与SFBT的哲学基础——相信每个人内在有改变的能力——高度一致。它避免了病理化标签，而是赋能个体成为自己生活的专家，这正是SFBT的魅力所在。
在实践上可以应用的领域和可以解决人们的十个问题。 在实践上，焦点解决疗法可广泛应用于职场、教育、家庭和个人发展领域。结合时间管理技能，它可以解决人们的十个问题：1. 拖延习惯，通过设定小目标并庆祝例外时刻来逐步克服；2. 时间焦虑，使用量表问题评估当前状态并规划积极步骤；3. 任务过载，通过奇迹问题设想平衡的工作生活并制定优先级；4. 效率低下，利用优势发现活动识别高效时段并复制成功模式；5. 目标模糊，应用SMART+工作表澄清具体、可衡量的目标；6. 动力不足，通过应对问题激发内在韧性并回顾已取得的进展；7. 分心困扰，使用思维导图可视化解决方案并保持专注；8. 计划失败，借助实验日记跟踪有效策略并灵活调整；9. 自我怀疑，通过赞美和共情建立自信并认可现有能力；10. 生活失衡，以未来导向讨论探索理想时间分配并迈出小步改变。这些应用都聚焦于赞美现有努力、设定清晰目标和探索未来可能性，促进可持续的个人成长。