焦点解决短期疗法八技巧助焦虑管理

英文原文

8 Techniques Used in Solution-Focused Brief Therapy When you think of therapy, you might picture multiple sessions where you discuss your past with a therapist. But that approach isn’t always used. In fact, a very different approach may be helpful for several mental health issues, like depression or anxiety. This approach — known as solution-focused brief therapy (SFBT) — isn’t a long-term process. It’s designed to be short-term and focuses on the present and future rather than the past. Psychologists Steve de Shazer and Insoo Kim Berg developed SFBT in the late 1970s. It’s a type of therapy that’s done during a short time period and emphasizes finding solutions rather than unpacking the past. This therapeutic approach encourages focus on the present and motivates people to work on making changes to improve their lives and mental well-being. SFBT includes multiple sessions where various techniques are used to help clients find solutions to address specific issues. For example, you might participate in SFBT techniques as part of grief therapy after losing a loved one, or your therapist might use these techniques to help you manage anxiety. How does SFBT differ from traditional psychotherapy? Solution-focused therapy puts the focus on solutions versus taking a deep dive into the past. Traditional talk therapy or psychotherapy begins with gathering detailed historical information. The SFBT approach identifies current stressors with a goal of identifying strategies to improve. For example, cognitive behavioral therapy (CBT) involves examining negative thoughts and behaviors. With SFBT, the present is front and center which differs from traditional talk therapy. Instead, you work toward a future where you’ve overcome your struggles or learned to successfully manage them. SFBT works under the guiding belief that you have the strength and resources you need to create adaptive changes in your life. The principles and goals of the solution-focused approach include brevity and focus, building solutions rather than solving concerns, present and future-focused questions, client’s strengths and resources, and therapeutic alliance. 8 techniques used in solution-focused brief therapy: 1. Goal development: Having clear and achievable goals to work on gives you something to focus on. You and your therapist collaborate to come up with goals for therapy. 2. The Miracle Question: What would your life be like if, by some miracle, your problems went away overnight? This question helps you visualize how your life could change for the better after overcoming or solving your problems. 3. Exception-finding questions: Have there been times when your problem wasn’t as severe? Or times when it could have happened, but didn’t? How did you handle these situations? These exception questions help you look for exceptions to your problem. 4. Scaling questions: Scaling questions help you and your therapist keep track of the progress you make during your sessions. These questions involve giving ratings from 0 to 10 on your progress. 5. Coping questions: How have you been able to handle day-to-day life, despite your problem? This is an example of a coping question that may be used in SFBT. These questions cause you to think about how you’ve successfully coped with difficulties. 6. Presupposing change questions: Noticing positive changes can be tough when you’re struggling. Presupposing change questions encourage you to think about these kinds of changes — whether they’re big or small changes. 7. Compliments: Compliments are a core part of solution-focused therapy. These can be direct or indirect. For example, your therapist might acknowledge the steps you’re taking to make changes and how difficult this can be. 8. Reframing: You can look at the same situation or experience in different ways. That’s the basis behind reframing in SFBT, and other therapeutic methodologies like CBT. This technique involves helping you see a situation from another perspective that’s more helpful. SFBT can be used to treat a wide range of issues and conditions. It may not be suitable for more severe or complex disorders. However, it has been successfully used for certain mild to moderate disorders and other kinds of issues. Depression: SFBT has been effective when used to treat mild or moderate cases of depression. It’s been shown to help treat specific symptoms of depression. It has also been beneficial for individuals who may not have the time to commit to long-term therapy, as results can be achieved with fewer sessions. Anxiety disorders: As with depression, SFBT has been an effective form of therapy for mild to moderate cases of anxiety. It has been successfully used to help adults who have generalized anxiety and social anxiety. SFBT has also been shown to be effective in helping adolescents with anxiety. Relationship problems: SFBT can be used in family therapy or couples therapy to help improve relationship issues. Research shows that individuals participating in this type of therapy for relationship issues were able to resolve the presenting problem at least partially or mostly with just a few sessions. Behavioral issues: Research supports the use of this therapeutic approach for behavioral problems in children and adolescents. It has also been shown to help improve internalized and externalized behavior problems in all age groups. Stress management: SFBT can offer an effective way to manage stress. As an example, one Tanaffos study illustrates that this solution-focused approach helped lower perceived stress and depression in patients with breast cancer. Life transitions and adjustments: Losing loved ones, getting divorced, moving away from family, and other life transitions may be difficult to manage. SFBT offers a short-term approach to helping people navigate these changes in life and adapt in healthy ways.

中文翻译

焦点解决短期疗法中使用的八种技巧 当你想到治疗时，你可能会想象与治疗师进行多次会谈，讨论你的过去。但这种方法并不总是被使用。事实上，一种非常不同的方法可能对多种心理健康问题有帮助，比如抑郁或焦虑。 这种方法——被称为焦点解决短期疗法（SFBT）——不是一个长期的过程。它被设计为短期，并专注于现在和未来，而不是过去。 心理学家史蒂夫·德·沙泽尔和因苏·金·伯格在20世纪70年代末开发了SFBT。这是一种在短时间内进行的治疗类型，强调寻找解决方案，而不是剖析过去。这种治疗方法鼓励关注现在，并激励人们努力做出改变，以改善他们的生活和心理健康。 SFBT包括多次会谈，其中使用各种技巧来帮助客户找到解决特定问题的方法。例如，你可能会在失去亲人后作为悲伤治疗的一部分参与SFBT技巧，或者你的治疗师可能会使用这些技巧来帮助你管理焦虑。 SFBT与传统心理治疗有何不同？焦点解决疗法将重点放在解决方案上，而不是深入探讨过去。传统的谈话疗法或心理治疗从收集详细的历史信息开始。SFBT方法识别当前的压力源，目标是确定改进策略。例如，认知行为疗法（CBT）涉及检查负面想法和行为。 在SFBT中，现在是核心，这与传统谈话疗法不同。相反，你朝着一个未来努力，在那里你已经克服了挣扎或学会了成功管理它们。 SFBT在指导信念下运作，即你拥有创造适应性改变所需的力量和资源。 焦点解决方法的原则和目标包括简洁和专注、构建解决方案而非解决问题、现在和未来导向的问题、客户的优势和资源，以及治疗联盟。 焦点解决短期疗法中使用的八种技巧： 1. 目标制定：拥有清晰且可实现的目标可以让你有所专注。你和你的治疗师合作制定治疗目标。 2. 奇迹问题：如果奇迹发生，你的问题一夜之间消失了，你的生活会是什么样子？这个问题帮助你想象在克服或解决问题后，你的生活如何变得更好。 3. 例外寻找问题：有没有时候你的问题不那么严重？或者有可能发生但没有发生的时候？你是如何处理这些情况的？这些例外问题帮助你寻找问题的例外情况。 4. 量表问题：量表问题帮助你和你的治疗师跟踪你在会谈中取得的进展。这些问题涉及对你的进展给出0到10的评分。 5. 应对问题：尽管有问题，你是如何能够处理日常生活的？这是SFBT中可能使用的应对问题的一个例子。这些问题促使你思考你是如何成功应对困难的。 6. 预设改变问题：当你挣扎时，注意到积极变化可能很困难。预设改变问题鼓励你思考这些变化——无论它们是大的还是小的变化。 7. 赞美：赞美是焦点解决疗法的核心部分。这些可以是直接或间接的。例如，你的治疗师可能会承认你为做出改变所采取的步骤以及这有多困难。 8. 重构：你可以以不同的方式看待相同的情况或经历。这是SFBT和其他治疗方法如CBT中重构的基础。这种技巧涉及帮助你从另一个更有帮助的角度看待情况。 SFBT可用于治疗广泛的问题和状况。它可能不适合更严重或复杂的障碍。然而，它已成功用于某些轻度至中度障碍和其他类型的问题。 抑郁：SFBT在治疗轻度或中度抑郁病例时有效。它已被证明有助于治疗抑郁的特定症状。对于那些可能没有时间进行长期治疗的个人也有益，因为可以通过较少的会谈取得结果。 焦虑障碍：与抑郁一样，SFBT是治疗轻度至中度焦虑病例的有效形式。它已成功用于帮助患有广泛性焦虑和社交焦虑的成年人。SFBT也被证明在帮助青少年焦虑方面有效。 关系问题：SFBT可用于家庭治疗或夫妻治疗，以帮助改善关系问题。研究表明，参与这种治疗以解决关系问题的个人能够在仅几次会谈中至少部分或大部分解决呈现的问题。 行为问题：研究支持使用这种治疗方法处理儿童和青少年的行为问题。它也被证明有助于改善所有年龄组的内化和外化行为问题。 压力管理：SFBT可以提供一种有效的压力管理方式。例如，一项Tanaffos研究说明，这种焦点解决方法有助于降低乳腺癌患者的感知压力和抑郁。 生活转变和调整：失去亲人、离婚、远离家人和其他生活转变可能难以管理。SFBT提供了一种短期方法，帮助人们应对这些生活变化并以健康的方式适应。

文章概要

本文介绍了焦点解决短期疗法（SFBT）的八种核心技巧，包括目标制定、奇迹问题、例外寻找问题、量表问题、应对问题、预设改变问题、赞美和重构。文章强调了SFBT与传统疗法的区别，即专注于现在和未来解决方案而非过去问题，并基于简洁、客户优势和治疗联盟等原则。结合关键词“SFBT goal setting for anxiety management”，文章特别指出SFBT在焦虑管理中的应用，通过目标制定等技巧帮助客户识别优势、设定可实现目标，从而有效管理轻度至中度焦虑，提升心理健康和生活质量。

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