英文原文
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 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. 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. Utilizing what has been working experimentally allows the client to find what does and doesn’t work in solving the issue at hand. 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. Higher levels of hope and optimism can predict the following desirable outcomes: 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 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. 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: “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?” 2. Presupposing change questions: “What stopped complete disaster from occurring?” “How did you avoid falling apart.” “What kept you from unraveling?” 3. Exception Questions: Tell me about times when you don’t get angry. Tell me about times you felt the happiest. When was the last time that you feel you had a better day? Was there ever a time when you felt happy in your relationship? What was it about that day that made it a better day? Can you think of a time when the problem was not present in your life? 4. Scaling Questions: “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: “How have you managed so far?” “What have you done to stay afloat?” “What is working?” 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. 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: 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. 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
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。它强调识别优势和资源来创造切实的解决方案，而不是仅仅关注问题本身。像奇迹提问和量表提问这样的技巧帮助来访者设想积极的结果并衡量进展。工作表和结构化问题指导来访者设定目标、跟踪改进并建立他们解决问题的信心。目标澄清是SFT中的一个重要技巧。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。通过辅导和积极的提问，这个愿景变得更加清晰。“奇迹提问”是SFT中经常使用的另一种技巧。它是一个强大的工具，帮助来访者转向解决方案导向。这个问题让来访者开始采取小步骤寻找呈现问题的解决方案。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。通过邀请来访者建立在已经有效的基础上，来访者自动关注积极方面。利用实验上有效的方法让来访者找到在解决当前问题时什么有效、什么无效。焦点解决疗法由于其广泛的应用，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什么能改善他们的生活有一定了解。以下领域已不同程度地成功应用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。更高水平的希望和乐观可以预测以下理想结果：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措施，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表明，这种类型的干预除了整体幸福感外，还能增加目标追求和希望。虽然生活教练与治疗不同，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，帮助构建信息。它帮助来访者更好地分析、理解和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，以便任何向前进展发生。建议有意地倾身以确保来访者知道从业者正在专注倾听。谈论优势并将这些优势与目标设定对齐是SFT中的重要干预措施。识别和承认对来访者已经有效的方法验证了优势。对这些优势的自我认识增加了自尊，进而改善了向前进展。焦点解决疗法中提出的问题是积极导向的，并以目标为导向的立场。意图是通过引导来访者走向希望和乐观的方向，让他们走上积极变化的道路，从而实现视角转变。结果和进展来自关注为实现目标增加和幸福感提升所需的变化。1. 奇迹提问：“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。这个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？”2. 预设变化问题：“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 unraveling？”3. 例外问题：告诉我你不生气的时候。告诉我你感到最快乐的时候。你上次感觉有更好的一天是什么时候？有没有一次你在关系中感到快乐？那天是什么让它成为更好的一天？你能想到问题不在你生活中的时候吗？4. 量表提问：“在1-10的 scale 上，10代表最好，1代表最差，你今天会说自己在哪里？”后续问题：“为什么是四而不是五？”这样的问题让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：“你到目前为止是如何管理的？”“你做了什么来保持 afloat？”“什么在起作用？”SFBT背后的主要思想是技巧是积极和解决方案导向的，以便来访者在治疗中花费短暂的时间。总体而言，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上。SFBT通常平均有5-8次 session。在 session 期间，设定目标。探索特定的实验行动并将其部署到来访者的日常生活中。通过跟踪什么有效以及需要调整的地方，来访者能够更好地跟踪他或她的进展。从奇迹提问发展出一种方法，称为奇迹方法。步骤如下。它设计用于对抗问题饮酒，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。明确谁、在哪里和何时，但不是为什么。4个活动与练习：1. 焦点解决艺术疗法/写信：一个强大的 session 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：让来访者关注他们感到最强大的时候。要求他们突出当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启发性和有帮助，使来访者进入优势视角。3. 解决方案思维导图：引导来访者进行解决方案头脑风暴的一种创造性方式是思维导图。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来实现那个奇迹。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什么有效。向来访者保证，多种实验是一种有帮助的方法。焦点解决疗法是一种赋予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允许以目标为导向关注问题解决。这种方法允许面向未来的讨论，而不是面向过去的讨论，以推动来访者向前解决他们当前的问题。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来解决问题允许思维扩展能力。照亮选择路径是一种 compelling 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）的核心理念、关键技巧和应用领域。SFT强调通过识别个人优势和资源来设定目标、构建解决方案，而非深究问题根源。核心技巧包括奇迹提问、量表提问、例外问题、预设变化问题和应对问题，这些技巧帮助来访者 envision 积极未来、衡量进展并增强 problem-solving 信心。文章还详细阐述了SFT在抑郁、关系困难、药物滥用等多种情境中的成功应用，并提供了如思维导图、优势发现、实验日记等 practical 练习，以促进目标设定和心理韧性 building。整体上，SFT是一种 brief、goal-oriented 的方法，empowers 来访者主动解决问题，提升生活质量。
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
这篇文章讲的是一个特别酷的心理治疗方法，叫焦点解决疗法。它就像是你玩游戏时，不总想着怎么输的，而是 focus 在怎么赢的方法上！治疗师会用一些好玩的问题，比如“如果明天早上醒来，你的问题突然解决了，你会 notice 什么不同？”来帮你想象美好的未来。还有像打分一样的问题，让你看看自己现在在1到10的 scale 上在哪里，然后想想怎么提高一点。通过这些方法，你可以发现自己 already 很厉害的地方，设定小目标，一步一步变得更强壮，就像 building 心理肌肉一样！
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 beautifully 展示了SFT的核心 principles。它 emphasize 了 strengths-based 和 solution-oriented 的方法，这与SFBT的哲学 foundation 完全一致。文章 highlight 了如何通过奇迹提问、例外探索等技巧，shift 来访者的 perspective 从 problem-saturated 故事到 possibility-filled 未来。这种 approach 不仅 validates 来访者的 existing 资源，还 fosters 一种 hopeful 和 empowered 的心态。文章中对目标设定和 resilience building 的 focus，体现了SFBT中“小改变带来大不同”的信念，展示了如何通过 structured 练习如思维导图和实验日记，帮助来访者 concretize 他们的 goals 并 track 进展。这 reinforce 了SFBT的 brief 和 efficient 性质，同时 maintaining 深度和 impact。
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，焦点解决疗法可以广泛应用于多个领域，帮助人们解决各种问题。基于文章内容，它可以应用于以下领域：教育 settings 中帮助学生设定学习目标、家庭 therapy 中改善沟通、职场 coaching 中提升团队 collaboration、社区 programs 中支持 substance abuse recovery、医疗 contexts 中管理 chronic 疾病应对、counseling centers 中处理 relationship conflicts、school counseling 中 address bullying、correctional facilities 中 reduce recidivism、corporate wellness 中 enhance employee resilience、online platforms 中提供 self-help tools。可以解决人们的十个问题包括：1. 帮助 individuals 克服 procrastination 并 achieve personal goals；2. 支持 couples 在 conflicts 后 rebuild trust；3. 引导 teens 在 academic pressure 下 find motivation；4. 协助 parents 在 parenting challenges 中 discover effective strategies；5. 赋能 employees 在 workplace stress 中 maintain well-being；6. 鼓励 seniors 在 life transitions 中 embrace new opportunities；7. 辅导 students 在 exam anxiety 中 build confidence；8. 帮助 addicts 在 recovery journey 中 stay committed；9. 支持 survivors 在 trauma healing 中 regain control；10. 引导 leaders 在 decision-making 中 leverage strengths。这些应用 showcase 了SFT的 versatility 和 transformative potential，opening doors 到更 fulfilling 和 resilient 的生活。