英文原文
Solution-Focused Therapy | Create Change with Clear Goals
Solution-Focused Therapy
Moving Toward Your Goals. Finding What Works. Seeing Change Sooner.
What Is Solution-Focused Therapy?
At Groundbreaker Therapy, I use a solution-focused therapy approach that centers on what is already working in your life and how to build on it. This model, often called Solution Focused Brief Therapy (SFBT), emphasizes your strengths, goals, and desired future.
Rather than spending most of our time analyzing the past, we focus on moments when things have gone right. We look at what helped those times go well and how to bring more of that into the present. By highlighting what already works, we create practical steps that move you toward the life you want.
Who Benefits From This Approach
Solution-focused therapy can be a great fit if you
Have a specific challenge you are ready to address, such as a habit, work issue, or relationship tension, Prefer a practical and forward-looking approach, Want therapy that feels active, hopeful, and focused on change, Value clarity, progress, and actionable steps,
If you are facing deep trauma, ongoing crisis, or complex mental health needs, we can talk about whether this approach is best right now or if a different model of therapy would be more supportive.
How I Use Solution-Focused Therapy In Sessions
In our sessions, I draw on the core principles of this approach and tailor them to you.
Define Your Desired Future – We clarify what life looks like when things are better and you are living in line with your goals and values., Identify Exceptions and Strengths – We look at moments when the problem was smaller or more manageable and explore what you did differently., Measure and Track Progress – We use simple tools, like scaling questions, to help you see your progress and decide on next steps., Create Practical Change Steps – You will choose small, realistic actions that move you closer to your goals., Build Sustainable Change – We focus on reinforcing what works so that progress continues beyond our sessions.,
What You Can Expect In Sessions
Solution-focused therapy tends to feel collaborative and goal-oriented. You are the expert on your life, and my role is to help you identify and build on your own solutions.
In sessions, you might experience
A focus on progress from week to week, Questions like “What went well this week?” or “What small step could make things slightly better?”, Concrete exercises that help you apply insights in daily life, A sense of forward movement rather than dwelling on problems,
Why This Approach Matters
Not every problem needs to be fully unpacked to create change. Solution-focused therapy is grounded in the belief that you already have many of the tools you need. Our work together brings them to light and helps you use them intentionally.
At Groundbreaker Therapy, I believe you do not have to wait for perfect circumstances to start improving your life. You can begin making meaningful progress now, one small step at a time.
Is This Approach Right For You?
This therapy may be right for you if you
Want clear and tangible results, Are you ready to take action and focus on what works, Prefer therapy that is future-focused and strength-based, Want to build confidence and momentum quickly,
If your situation involves severe distress, trauma, or complex needs, we will discuss which approach best supports your goals before moving forward.
Next Steps
If this sounds like a good fit, I invite you to reach out. Schedule a consultation to learn how Solution-Focused Therapy can help you move toward your goals. Together, we will create a plan that feels achievable, empowering, and built around your strengths.
中文翻译
焦点解决疗法 | 用清晰目标创造改变
焦点解决疗法
迈向你的目标。找到有效方法。更快看到改变。
什么是焦点解决疗法？
在Groundbreaker Therapy，我采用一种焦点解决疗法方法，专注于你生活中已经有效的事物以及如何在此基础上发展。这种模式，通常称为焦点解决短期治疗（SFBT），强调你的优势、目标和期望的未来。
与其花大部分时间分析过去，我们专注于事情进展顺利的时刻。我们看看是什么帮助那些时刻顺利进行，以及如何将更多这样的时刻带入现在。通过突出已经有效的事物，我们创造实际的步骤，推动你走向想要的生活。
谁从这种方法中受益
焦点解决疗法可能非常适合你，如果你
有一个具体的挑战准备解决，如习惯、工作问题或关系紧张，喜欢实用和前瞻性的方法，想要感觉积极、充满希望并专注于改变的治疗，重视清晰度、进展和可操作的步骤，
如果你面临深度创伤、持续危机或复杂的心理健康需求，我们可以讨论这种方法是否最适合当前，或者是否有不同的治疗模式更能提供支持。
我在会话中如何使用焦点解决疗法
在我们的会话中，我借鉴这种方法的核心原则，并根据你进行定制。
定义你期望的未来 – 我们澄清当事情更好时生活是什么样子，以及你如何按照目标和价值观生活。，识别例外和优势 – 我们看看问题较小或更易处理的时刻，并探索你做了什么不同的事情。，测量和跟踪进展 – 我们使用简单的工具，如量表问题，帮助你看到进展并决定下一步。，创造实际的改变步骤 – 你将选择小而现实的行动，让你更接近目标。，建立可持续的改变 – 我们专注于强化有效的事物，以便进展在会话之外继续。
你可以在会话中期待什么
焦点解决疗法往往感觉协作和目标导向。你是自己生活的专家，我的角色是帮助你识别并建立自己的解决方案。
在会话中，你可能会体验到
每周进展的关注，问题如“这周什么进展顺利？”或“什么小步骤能让事情稍微好转？”，具体的练习帮助你将洞察应用于日常生活，前进感而不是沉溺于问题，
为什么这种方法重要
并非每个问题都需要完全拆解才能创造改变。焦点解决疗法基于一个信念，即你已经拥有许多所需的工具。我们的合作将它们揭示出来，并帮助你有意地使用它们。
在Groundbreaker Therapy，我相信你不必等待完美的情况才开始改善生活。你可以现在就开始有意义的进展，一次一小步。
这种方法适合你吗？
这种疗法可能适合你，如果你
想要清晰和切实的结果，准备好采取行动并专注于有效的事物，喜欢未来导向和基于优势的治疗，想要快速建立信心和动力，
如果你的情况涉及严重痛苦、创伤或复杂需求，我们将在前进前讨论哪种方法最能支持你的目标。
下一步
如果这听起来很适合，我邀请你联系。安排一次咨询，了解焦点解决疗法如何帮助你迈向目标。一起，我们将创建一个感觉可实现、赋权并围绕你的优势建立的计划。
文章概要
本文介绍了焦点解决疗法（SFBT）的核心概念和应用。它强调关注个人生活中已经有效的事物，基于优势、目标和期望的未来来创造改变。文章解释了谁适合这种方法，如何在会话中使用，以及可以期待什么体验。它突出了实用、前瞻性和协作的特点，并鼓励从小的、现实的步骤开始，逐步实现目标。
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
焦点解决疗法就像是你有一个魔法工具箱，里面装满了你已经知道怎么用的好方法。它不让你一直想过去不开心的事，而是让你看看什么时候事情变好了，然后教你用更多这样的好方法让生活更棒。比如，如果你想让学习进步，它会问“这周哪次学习感觉特别顺利？”然后帮你找到更多这样的时刻，一步一步走向更好的成绩。
焦点解决心理学理论评价
焦点解决疗法展现了心理学中一种充满希望和赋能的理论视角。它赞美个体内在的资源，通过关注例外和优势，将问题转化为成长的机会。这种方法体现了目标导向的智慧，强调未来可能性而非过去局限，帮助人们构建积极自我叙事。它基于建构主义原则，相信改变可以通过小步骤累积实现，这种理论框架鼓励实践中的灵活性和创新。
在实践上可以应用的领域和可以解决人们的十个问题
焦点解决疗法在多个领域有广泛应用潜力。在教育领域，可以帮助学生设定学习目标并提升动力；在职场中，能协助员工应对工作压力和提高效率；在家庭关系里，促进沟通和冲突解决；在个人成长方面，支持习惯养成和自我提升。它可以解决人们的十个问题，包括提升自信心、管理日常压力、改善人际关系、增强决策能力、培养积极心态、实现职业目标、提高学习效果、应对生活变化、加强自我调节和促进整体幸福感。