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.
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 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.
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与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引导来访者设定目标、追踪改进并建立解决问题的信心。
焦点解决疗法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，焦点解决疗法从业者专注于目标导向的提问，帮助来访者朝着未来导向的方向前进。
目标澄清是焦点解决疗法中的重要技巧。治疗师需要引导来访者设想一个没有当前问题的未来。通过辅导和积极提问，这一愿景变得更加清晰。
“奇迹提问”是焦点解决疗法中常用的另一种技巧。这是一个强大的工具，帮助来访者转向解决方案导向。这个问题让来访者开始采取小步骤寻找当前问题的解决方案。
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。通过邀请来访者在已经有效的基础上继续发展，来访者会自动关注积极方面。
焦点解决疗法因其广泛适用性已成功应用于各种来访者问题。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。
焦点解决短期疗法背后的核心理念是，这些技巧是积极且以解决方案为中心的，让来访者在治疗中花费较短时间。总体而言，以提高每位来访者的生活质量为目标，让他们处于中心位置并主导自己的成长。焦点解决短期疗法通常平均进行5-8次会谈。
在会谈期间设定目标。探索具体的实验性行动并将其部署到来访者的日常生活中。通过记录什么有效以及哪里需要调整，来访者能更好地追踪自己的进展。
焦点解决疗法是一种让来访者掌握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，焦点解决疗法允许以目标为导向专注于问题解决。这种方法允许进行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。
这种方法被用于许多不同领域，包括教育、家庭治疗，甚至在办公室环境中。创造合作与协作的问题解决机会能够拓宽思维。照亮选择之路是一种引人注目的方式，让人们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的核心技巧与应用，包括奇迹提问、量表提问、例外提问和应对提问等七种主要技术。文章强调该方法以目标为导向，关注来访者的优势与资源，帮助他们在正念冥想等实践中设定清晰目标并追踪进展。通过工作表与结构化问题，来访者能够建立解决问题的信心，在短期会谈中实现生活质量提升。该方法已成功应用于抑郁、关系困难、药物滥用等多种领域，展现了在正念冥想中整合目标探索的广泛潜力。
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，能让你的烦恼突然消失，第二天早上醒来你会发现什么不一样？这就是“奇迹提问”的魔法！焦点解决疗法就像一位聪明的向导，它不一直问你“为什么烦恼”，而是带你发现自己的超能力——那些你已经做得很棒的时刻。通过画“思维地图”、写“实验日记”，你能像探险家一样找到解决问题的宝藏。这种方法让你成为自己生活的船长，朝着快乐岛屿航行！
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疗法的精髓——从“问题导向”转向“解决导向”的范式转变。它完美体现了SFBT的核心假设：来访者拥有解决问题的内在资源和智慧。技巧如奇迹提问和量表提问，都是建构主义视角下的杰出工具，它们帮助来访者从“例外”中寻找解决方案，而非深陷问题分析。这种未来导向的方法与积极心理学高度协同，共同促进来访者的心理资本增长。文章对目标澄清和优势对齐的强调，正是SFBT“聚焦赞美、目标视角和未来可能性”原则的生动实践。
在实践上可以应用的领域和可以解决人们的十个问题：在正念冥想实践中，SFBT目标探索技巧可以应用于：1. 冥想坚持性提升——通过量表提问追踪每日冥想动力；2. 焦虑情绪管理——用奇迹提问设想无焦虑时的生活细节；3. 注意力训练——通过例外提问发现专注力最佳时刻；4. 睡眠质量改善——用应对提问识别已有助眠资源；5. 压力应对——通过目标澄清设定可实现的减压步骤；6. 情绪调节——用实验邀请尝试不同的正念反应方式；7. 自我关怀培养——通过优势发现强化自我接纳；8. 人际关系和谐——在冥想中预设关系改善的具体场景；9. 生活意义探索——用思维地图可视化价值实现路径；10. 习惯养成——通过进展追踪庆祝冥想练习的小胜利。这些应用能帮助人们：增强当下觉察能力、建立积极情绪储备、提升心理韧性、改善自我对话模式、加强目标达成信心、培养乐观解释风格、促进身心整合体验、深化灵性连接感、提高生活满意度、实现持续个人成长。