英文原文
Solution-focused practices are outcome-oriented, competence-based, and incorporate principles of positive psychology to help individuals look to a future without a particular problem, rather than focusing solely on the problem itself. Solution-focused therapy uses scaling questions to understand client concerns while simultaneously empowering individuals to evaluate their circumstances, become active participants in uncovering solutions, and track advancements toward a goal. Solution-focused scaling questions measure individual experiences and fulfill several purposes. For instance, scaling questions can help people clarify their goals, identify actionable steps required to achieve them, and consider future consequences of reaching their desired outcome. Further, using scales with clients can reinforce hope and strengthen self-confidence by identifying what has already been achieved and providing observable signs of future improvement and change. Self-rated scaling also enhances self-esteem, bolsters a sense of competence in one’s abilities, allows individuals to recognize that they have control over their problems, and illustrates to clients that their views and ideas are relevant. While scales generally range from 0 to 10, it is important to note that the initial rating selected by clients is not the focus of scaling questions. These self-ratings are, after all, subjective. Regardless of where clients rate themselves, the aim is to help them move up the scale from the starting point and draw attention to the exceptions, strategies, and actions that allow them to do so. This exercise will help clients improve their lives using solution-focused scaling questions assessing four domains: success scaling, motivation scaling, independence scaling, and confidence scaling. Each version is designed to help clients think more deeply about their current progress towards a goal, identify actions and behaviors that already work, and determine actionable steps to help them reach their desired level within each area. This exercise aims to help clients improve their lives using solution-focused scaling questions. In doing so, clients can think more deeply about their current levels of success, motivation, independence, and confidence in achieving a goal and identify actionable steps that will help them reach their desired level within each area. When we want to improve our lives, it is easy to focus on what is lacking instead of actively taking steps towards a more desirable future. Rather than becoming preoccupied with the problems you face, solution-focused scaling questions ask you to think about your present circumstances, identify goals, think about what you already do well, and monitor your progress on simple scales ranging from 0 (least desirable scenario) to 10 (most desirable scenario). The four scales in this exercise will help you think about your goals in terms of 1) success, 2) motivation, 3) confidence, and 4) independence. These four areas are important for achieving the goals you set for yourself. Solution-focused scaling questions will also help you: Identify what you do well; Highlight the progress you have already made; Recognize the resources that will help you reach your goals; Feel confident, determined, and motivated.
中文翻译
焦点解决实践以结果为导向，基于能力，并融入积极心理学原则，帮助个体展望没有特定问题的未来，而不是仅仅关注问题本身。焦点解决疗法使用量表问题来理解客户的关切，同时赋能个体评估自身情况，成为发现解决方案的积极参与者，并跟踪向目标前进的进展。焦点解决量表问题衡量个体体验并实现多个目的。例如，量表问题可以帮助人们澄清目标，确定实现目标所需的具体步骤，并考虑达到期望结果的未来影响。此外，与客户使用量表可以通过识别已经取得的成就和提供未来改进和变化的可观察迹象来增强希望和自信心。自我评定量表还提升自尊，增强对自己能力的信心感，让个体认识到他们可以控制自己的问题，并向客户表明他们的观点和想法是相关的。虽然量表通常范围从0到10，但重要的是要注意客户选择的初始评分不是量表问题的焦点。这些自我评分毕竟是主观的。无论客户给自己评多少分，目标是帮助他们从起点向上移动，并关注那些使他们能够这样做的例外、策略和行动。这个练习将帮助客户使用焦点解决量表问题来改善生活，评估四个领域：成功量表、动机量表、独立性量表和信心量表。每个版本旨在帮助客户更深入地思考他们当前向目标前进的进展，识别已经有效的行动和行为，并确定可操作的步骤，以帮助他们在每个领域达到期望的水平。这个练习旨在帮助客户使用焦点解决量表问题来改善生活。通过这样做，客户可以更深入地思考他们在实现目标方面的当前成功、动机、独立性和信心水平，并确定可操作的步骤，以帮助他们在每个领域达到期望的水平。当我们想要改善生活时，很容易关注缺乏的东西，而不是积极采取步骤迈向更理想的未来。与其沉迷于面临的问题，焦点解决量表问题要求你思考当前情况，确定目标，思考你已经做得很好的事情，并在从0（最不理想的情况）到10（最理想的情况）的简单量表上监控进展。这个练习中的四个量表将帮助你从1）成功、2）动机、3）信心和4）独立性的角度思考目标。这四个领域对于实现你为自己设定的目标很重要。焦点解决量表问题还将帮助你：识别你做得好的事情；突出你已经取得的进展；认识到将帮助你实现目标的资源；感到自信、坚定和积极。
文章概要
本文介绍了焦点解决量表问题在行为改变中的应用，这是一种基于积极心理学的方法，通过0-10的量表帮助个体评估和提升在成功、动机、信心和独立性四个领域的水平。文章强调量表问题旨在赋能个体，关注已有成就和未来可能性，而非问题本身，从而促进目标达成和生活改善。
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，你有一个目标，比如提高成绩或交更多朋友。焦点解决量表就像一个小游戏，你给自己打分从0到10，看看你现在在哪里，然后想想你已经做得很棒的事情，再计划一小步来向上移动。这让你感觉更有希望和自信，因为你在关注进步，而不是问题。
焦点解决心理学理论评价：焦点解决量表问题完美体现了焦点解决短期治疗的核心原则，如以目标为导向、关注例外和资源、以及赋能客户。它通过结构化的问题引导个体从问题焦点转向解决方案焦点，强化了积极心理学中的优势视角和成长心态。这种方法赞美了个体的能力和自主性，鼓励他们从现有成就出发，构建更美好的未来。
在实践上可以应用的领域和可以解决人们的十个问题：焦点解决量表问题可广泛应用于教育、职场、心理咨询和个人发展等领域。它可以解决人们的十个问题，包括：1. 提升学习动力和成绩；2. 改善人际关系和沟通技巧；3. 增强工作绩效和职业满意度；4. 管理压力和焦虑情绪；5. 培养健康生活习惯；6. 克服拖延和缺乏自律；7. 建立自信和自我价值感；8. 促进家庭和谐与亲子互动；9. 实现财务目标和理财规划；10. 支持康复过程和慢性病管理。这些问题通过量表问题得到聚焦和解决，帮助个体逐步实现积极改变。