英文原文
Solution-Focused Brief Therapy (SFBT) Practical Steps Toward Change
When worry or stuckness takes up too much room, therapy that focuses on the past can feel heavy. Solution Focused Brief Therapy (often shortened to SFBT or SFT) shifts the conversation what small, realistic next step would make a difference? It’s concise, goal-oriented, and built around clients’ strengths—helpful when clarity and forward motion are the priority.
What is Solution Focused Brief Therapy (SFBT) and How it Works?
SFBT is a short-term, future-focused therapy that centers on goals, resources, and what’s already working—rather than a long search for causes. Typical SFBT work is brief many studies report an average of about 4–6 sessions, though the range in research is wider (1–24 sessions). The aim is useful, measurable change in a short time. This therapy helps clients and therapists create a clear vision of a preferred future. From there, they find small, actionable steps forward, building on the client’s existing strengths and successes instead of focusing on their problems.
What are the Key Elements of Solution Focused Brief Therapy?
Goal-setting (well-formed goals) clear, observable, and client-chosen outcomes. Miracle question invites the client to imagine a day after a problem is solved, which clarifies what matters and helps set targets. Exception questions explore times when the problem did not occur (or was less severe), revealing usable strategies already in the client’s life. Scaling questions track progress by asking the client to rate where they are on a 0–10 scale and to identify next small steps to move the number. Language and stance the therapist adopts a “not-knowing” curiosity and uses clients’ own words—this preserves client agency and keeps interventions culturally respectful.
What are the Benefits of SFBT?
Efficiency short courses of therapy can produce meaningful change, which can be useful for people looking for focused, practical help quickly. Group and brief formats sometimes show strong effects. Hope-centered and empowering by focusing on solutions and existing strengths, clients often leave sessions feeling more capable and motivated. Versatility SFBT is applied successfully in individual, family, couples, school, healthcare, and organizational settings. Evidence base An umbrella review of existing systematic reviews and meta-analyses concluded there is high confidence that SFBT improves outcomes such as depression, overall mental health, and progress toward personal goals in adults evidence is moderately confident for many other outcomes.
What is an Example of Solution Focused Brief Therapy (SFBT)?
Short clinical vignette (social anxiety) A client reports dread about a work social. Therapist asks, “If you woke up tomorrow and the problem was gone, what would you notice first?” (miracle question). The client says, “I’d be able to stay 10 minutes longer and say hello to two colleagues.” Therapist asks, “On a 0–10 scale, where are you now?” Client “3.” Therapist “What did you do once that made it a 3 and not a 1?” That exception points to a small, repeatable behavior (brief greetings) to practice before the next session. Scaling lets the client track progress and build confidence.
What is the Difference Between CBT and SFT?
Primary focus CBT (Cognitive Behavioral Therapy) focuses on identifying and changing unhelpful thinking patterns and behaviors through structured techniques and often homework it directly targets cognitive distortions and skill practice. SFBT focuses on identifying solutions, exceptions, and small steps toward a preferred future—less emphasis on restructuring thoughts or deep analysis of underlying causes. Time and structure CBT protocols frequently run longer (commonly 8–20+ sessions depending on the problem and protocol) and include skill rehearsal between sessions SFBT tends to be shorter on average (often 4–6 sessions in studies) and centers on immediate, client-driven goals. When to choose which CBT is robust for many diagnosable conditions (depression, PTSD, anxiety disorders) and for clients who benefit from skills training and cognitive restructuring SFBT suits clients wanting rapid, practical change, goal-setting, or brief interventions in settings where time and resources are limited. Both can be complementary rather than mutually exclusive.
Final Thoughts
SFBT is not denial of difficulty it’s a strategic redirection of attention toward what works and what’s next. For many people, that shift produces surprisingly fast and useful change—small steps that add up. If short, targeted work fits the situation, or if a client wants momentum and clarity quickly, SFBT is a practical option to consider. As with any therapy, fit matters—discuss goals and expectations with a licensed clinician to decide the best path forward.
中文翻译
焦点解决短期治疗（SFBT）迈向改变的实用步骤
当担忧或停滞占据太多空间时，专注于过去的治疗可能会让人感到沉重。焦点解决短期治疗（通常缩写为SFBT或SFT）转变了对话方向什么样的微小、现实的下一步会带来改变？它简洁、目标导向，并围绕来访者的优势构建——当清晰度和前进动力是优先事项时，这很有帮助。
什么是焦点解决短期治疗（SFBT）及其工作原理？
SFBT是一种短期、未来导向的治疗，以目标、资源和已经在起作用的事物为中心——而不是长时间寻找原因。典型的SFBT工作是简短的许多研究报告平均约4-6次会谈，尽管研究范围更广（1-24次会谈）。目标是在短时间内实现有用、可衡量的改变。这种治疗帮助来访者和治疗师创建一个清晰的首选未来愿景。从那里，他们找到小而可行的前进步骤，基于来访者现有的优势和成功，而不是专注于他们的问题。
焦点解决短期治疗的关键要素是什么？
目标设定（良好形成的目标）清晰、可观察且由来访者选择的结果。奇迹问题邀请来访者想象问题解决后的一天，这澄清了什么重要并帮助设定目标。例外问题探索问题没有发生（或较轻）的时刻，揭示来访者生活中已有的可用策略。量表问题通过要求来访者评估他们在0-10量表上的位置并确定移动数字的下一个小步骤来跟踪进展。语言和立场治疗师采用“不知”的好奇心并使用来访者自己的语言——这保留了来访者的能动性并使干预在文化上尊重。
SFBT的好处是什么？
效率短期治疗课程可以产生有意义的改变，这对于寻求快速、专注、实用帮助的人很有用。团体和简短形式有时显示出强烈效果。以希望为中心和赋权通过专注于解决方案和现有优势，来访者通常在会谈后感到更有能力和动力。多功能性SFBT成功应用于个人、家庭、夫妻、学校、医疗保健和组织环境。证据基础对现有系统评价和荟萃分析的伞式审查得出结论，有高度信心认为SFBT改善了成人抑郁、整体心理健康和个人目标进展等结果对许多其他结果的证据有中等信心。
焦点解决短期治疗（SFBT）的例子是什么？
简短临床小插曲（社交焦虑）一位来访者报告对工作社交活动感到恐惧。治疗师问，“如果你明天醒来问题消失了，你会首先注意到什么？”（奇迹问题）。来访者说，“我能够多待10分钟并向两位同事问好。”治疗师问，“在0-10量表上，你现在在哪里？”来访者“3。”治疗师“你曾经做了什么让它成为3而不是1？”那个例外指向了一个小而可重复的行为（简短问候）在下一次会谈前练习。量表让来访者跟踪进展并建立信心。
CBT和SFT之间的区别是什么？
主要焦点CBT（认知行为疗法）专注于通过结构化技术和通常的家庭作业识别和改变无益的思维模式和行为它直接针对认知扭曲和技能练习。SFBT专注于识别解决方案、例外和迈向首选未来的小步骤——较少强调重构思想或深入分析潜在原因。时间和结构CBT协议通常运行时间更长（通常8-20+次会谈，取决于问题和协议）并包括会谈间的技能练习SFBT平均往往更短（研究中通常4-6次会谈）并以即时、来访者驱动的目标为中心。何时选择CBT对许多可诊断状况（抑郁、PTSD、焦虑障碍）和受益于技能训练和认知重构的来访者稳健SFBT适合想要快速、实用改变、目标设定或在时间和资源有限的环境中进行简短干预的来访者。两者可以是互补的而不是相互排斥的。
最终想法
SFBT不是否认困难它是一种战略性地将注意力转向什么有效和下一步是什么。对许多人来说，这种转变产生了令人惊讶的快速和有用的改变——小步骤累积起来。如果简短、有针对性的工作适合情况，或者如果来访者想要快速获得动力和清晰度，SFBT是一个实用的选择。与任何治疗一样，适合很重要——与持牌临床医生讨论目标和期望以决定最佳前进路径。
文章概要
本文介绍了焦点解决短期治疗（SFBT）作为一种目标导向、短期、未来聚焦的心理治疗方法。文章详细阐述了SFBT的核心原则、关键要素（如目标设定、奇迹问题、例外问题、量表问题）、实际应用示例、与认知行为疗法（CBT）的区别，以及其在效率、赋权、多功能性和证据基础方面的优势。文章强调SFBT通过关注来访者的优势、资源和已存在的解决方案，帮助来访者设定清晰目标并采取小而可行的步骤实现积极改变，特别适合寻求快速、实用干预的来访者。
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
嘿，小伙伴们！想象一下，如果你觉得有些事情让你很烦恼，比如学习上遇到困难或者和朋友闹别扭，有一种方法不是一直想着“为什么我这么倒霉”，而是问“我可以做点什么小事情让情况变好一点点呢？”这就是焦点解决短期治疗（SFBT）啦！它就像一位聪明的向导，帮你找到你已经有的小优点和小成功，然后告诉你“看，你以前这样做过，很棒哦，我们可以再试试！”比如，如果你害怕在班上发言，老师可能会问“如果明天你突然不害怕了，你会做什么？”你可能会说“我会举手回答一个问题。”然后老师问“现在从0到10分，你觉得自己在哪里？”你说“3分。”老师就会好奇地问“哇，你是怎么做到3分而不是0分的呀？”这样你就发现自己其实已经有一些小勇气了！这种方法很短很快，让你感觉更有希望和力量，就像玩游戏一样，一步步升级！
焦点解决心理学理论评价
从焦点解决心理学的视角来看，这篇文章精彩地展现了SFBT的核心精神——赞美来访者内在的资源与可能性。文章没有陷入问题分析的泥潭，而是优雅地将焦点转向“什么已经在起作用”和“下一步可以做什么”，这完美体现了SFBT的建构主义哲学。文中强调的目标设定、奇迹问题和例外探索，都是强有力的工具，它们邀请来访者成为自己生活的专家，共同绘制一幅充满希望的未来蓝图。这种以优势为基础、以解决方案为导向的对话，不仅尊重了来访者的自主性，更在每一次互动中播种了改变的神子。文章对SFBT与CBT差异的阐述，也突显了SFBT独特的时效性与灵活性，特别是在资源有限的情境下，它能快速点燃来访者的行动火花。
在实践上可以应用的领域和可以解决人们的十个问题
SFBT在实践中拥有广阔的应用天地，它能像一把灵巧的钥匙，为不同领域的人们开启积极改变的大门。在学校里，老师可以用它帮助学生在学习上找到信心，解决“我学不会”的困扰；在家庭中，父母可以和孩子一起用奇迹问题，改善沟通，解决“我们总吵架”的烦恼；在职场上，团队可以用量表问题跟踪项目进展，解决“工作压力大”的挑战；在社区服务中心，它可以支持居民设定小目标，解决“感到孤独无助”的情绪。具体来说，SFBT可以帮助人们解决以下十个问题：1. 提升学习动力与成绩，2. 改善家庭关系与亲子沟通，3. 缓解工作压力并提高效率，4. 克服社交焦虑，勇敢表达自己，5. 管理情绪波动，保持内心平稳，6. 设定并实现个人成长目标，7. 增强自信心与自我价值感，8. 在疾病康复中找到积极力量，9. 改善睡眠质量，拥有安稳夜晚，10. 在人生过渡期（如升学、就业）快速适应。每一个问题背后，都蕴藏着来访者已经拥有的闪光点和迈向更美好明天的无限可能。