英文原文
7 Solution-Focused Therapy Techniques and Worksheets (+PDF)
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 was developed over some time after observations of therapists in a mental health facility in Wisconsin by Steve de Shazer and Insoo Kim Berg and their colleagues. Like positive psychology, Solution Focused Therapy (SFT) practitioners focus on goal-oriented questioning to assist a client in moving into a future-oriented direction. 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.
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. With any presenting client concern, the main technique in SFT is illuminating the exception. The therapist will guide the client to an area of their life where there is an exception to the problem. The exception is where things worked well, despite the problem. Within the exception, an approach for a solution may be forged.
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. It is asked in a specific way and is outlined later in this article. 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. In positive psychology, we know that this allows the client’s mind to broaden and build from that orientation.
Utilizing what has been working experimentally allows the client to find what does and doesn’t work in solving the issue at hand. During the second half of a consultation with a client, many SFT therapists take a break to reflect on what they’ve learned during the beginning of the session. Consultation breaks and invitations for more information from clients allow for both the therapist and client to brainstorm on what might have been missed during the initial conversations. After this break, clients are complemented and given a therapeutic message about the presenting issue. The message is typically stated in the positive so that clients leave with a positive orientation toward their goals.
Here are four handy worksheets for use with solution-focused therapy: Miracle worksheet, Exceptions to the Problem Worksheet, Scaling Questions Worksheet, SMART+ Goals Worksheet. 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.
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
焦点解决疗法七种技巧与工作表（含PDF）
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。它是由史蒂夫·德·沙泽尔、茵素·金·伯格及其同事在威斯康星州一家心理健康机构观察治疗师一段时间后发展起来的。与积极心理学一样，焦点解决疗法（SFT）从业者专注于以目标为导向的提问，帮助来访者朝着面向未来的方向前进。由于其广泛的应用性，焦点解决疗法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了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、减少再犯率。
目标澄清是SFT中的一项重要技巧。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。通过辅导和积极提问，这一愿景变得更加清晰。对于任何来访者关注的问题，SFT中的主要技巧是照亮例外。治疗师将引导来访者关注他们生活中问题例外的领域。例外是指尽管存在问题，但事情进展顺利的地方。在例外中，可以找到解决方案的途径。
“奇迹问题”是SFT中常用的另一种技巧。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。它以特定的方式提出，并在本文后面概述。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。在积极心理学中，我们知道这能让来访者的思维从该导向中拓宽和构建。
利用实验上有效的方法让来访者找到解决当前问题有效和无效的方法。在与来访者咨询的后半段，许多SFT治疗师会休息一下，反思他们在会话开始时学到的东西。咨询休息和邀请来访者提供更多信息让治疗师和来访者共同头脑风暴，思考在初始对话中可能遗漏的内容。休息后，来访者会得到赞美，并收到关于呈现问题的治疗信息。该信息通常以积极的方式陈述，以便来访者带着对目标的积极导向离开。
以下是四种方便的焦点解决疗法工作表：奇迹工作表、问题例外工作表、量表问题工作表、SMART+目标工作表。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。其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。结果和进展来自于关注为实现目标和提高幸福感所需做出的改变。
1. 奇迹问题：“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？”“是什么让你没有瓦解？”
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。你上次感觉过得更好是什么时候？有没有一次你在关系中感到快乐？那天是什么让它变得更好？你能想到问题不在你生活中的时候吗？
4. 量表问题：“在1-10的量表上，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：“到目前为止你是如何应对的？”“你做了什么来保持漂浮？”“什么在起作用？”
SFBT背后的主要思想是，技巧是积极和以解决方案为中心的，让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，掌握自己成长的主动权。SFBT通常平均有5-8次会话。在会话期间，设定目标。探索具体的实验行动，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，来访者能更好地跟踪自己的进展。
从奇迹问题发展出一种方法，称为奇迹方法。步骤如下。它最初设计用于对抗问题饮酒，但在所有变化领域都有用。陈述你希望生活中某事不同的愿望。设想一个奇迹发生，你的生活确实不同。确保这个奇迹对你很重要。保持奇迹小。用积极、具体和行为的语言定义变化。陈述你将如何开始旅程，而不是如何结束它。明确谁、在哪里和何时，而不是为什么。
焦点解决疗法是一种让来访者拥有解决生活问题能力的方法。与关注问题如何产生的传统心理治疗不同，SFT允许以目标为导向专注于解决问题。这种方法允许面向未来的讨论，而不是面向过去的讨论，推动来访者朝着解决当前问题的方向前进。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，可以拓宽思维的能力。照亮选择之路是一种引人注目的方式，让人们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）的七种核心技巧和相关工作表，强调以目标为导向的自助资源。SFT由史蒂夫·德·沙泽尔和茵素·金·伯格等人开发，专注于来访者的优势和解决方案，而非问题本身。关键技巧包括目标澄清、照亮例外、奇迹问题、实验邀请等，并提供了奇迹工作表、例外工作表、量表问题工作表和SMART+目标工作表等实用工具。文章还详细阐述了五种关键提问方式：奇迹问题、预设变化问题、例外问题、量表问题和应对问题，这些提问旨在引导来访者转向积极、未来导向的思维。SFT广泛应用于抑郁、关系困难、成瘾等多种领域，通过简短的治疗会话（通常5-8次）帮助来访者设定目标、跟踪进展，并提升生活质量。总体而言，SFT是一种赋能方法，让来访者掌握解决问题的主动权，促进个人成长和积极变化。
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：这篇文章讲的是焦点解决疗法，就像是一个超级英雄工具箱，帮助人们解决生活中的难题。它不老是盯着问题看，而是教我们怎么找到已经做得很好的地方，比如“奇迹问题”让我们想象如果问题突然解决了，生活会有什么不同。还有“例外问题”帮我们回忆那些开心、顺利的时刻。通过一些好玩的工作表，比如画奇迹图或者打分表，我们可以自己设定小目标，一步步变得更好。这种方法就像玩游戏一样，让我们自己当主角，发现自己的超能力，去创造更快乐的未来！
焦点解决心理学理论评价：从焦点解决心理学视角看，这篇文章完美体现了该理论的核心原则。它强调来访者的内在资源和优势，而非病理化问题，这与SFBT的“解决导向”哲学高度一致。技巧如奇迹问题和例外问题，直接映射了“构建解决方案”和“寻找例外”的理论框架，促进来访者从问题叙事转向可能性叙事。量表问题和目标澄清则强化了“小步骤变化”和“目标设定”的实践，符合SFBT的简洁高效特点。文章通过工作表和应用案例，展示了理论如何转化为可操作工具，赋能来访者成为自己生活的专家。这种聚焦赞美、未来可能性和目标视角的呈现方式，正是焦点解决心理学倡导的积极变革路径。
在实践上可以应用的领域和可以解决人们的十个问题：焦点解决疗法可广泛应用于教育、职场、家庭、社区和个人成长等领域。它能帮助人们解决以下十个问题：1. 提升自信心和自我效能感，通过发现自身优势；2. 改善人际关系，通过沟通技巧和例外寻找；3. 管理压力和焦虑，通过目标设定和小步骤行动；4. 克服拖延和缺乏动力，通过奇迹问题激发愿景；5. 增强情绪调节能力，通过应对问题聚焦资源；6. 促进学业或职业发展，通过SMART目标规划；7. 解决家庭冲突，通过合作问题解决；8. 支持成瘾康复，通过实验邀请和进度跟踪；9. 提升团队协作，通过积极提问和共同目标；10. 培养乐观心态，通过量表问题看到进步。这些应用都基于赞美现有努力、探索未来可能性和强化目标达成，带来切实的生活改善。