SFBT目标设定指南助力职场教练提升辅导效果

英文原文

A Layman's Guide and Worksheet: Solution Focused Therapy for Goal Setting What is Solution Focused Therapy Solution Focused Therapy is an Evidence Based mental health treatment technique. It was legitimized by Dr. Steve de Shazer and his wife Dr. Insoo Kim Berg at the Milwaukee Brief Family Therapy Center (BFTC) in Milwaukee, Wisconsin. The therapy approach, also know as Solution Focused Brief Therapy, is intended to help patients see positive outcomes even if their current state is not ideal. In this method, an SFT or SFBT Therapist leads the client through a series of questions starting with what’s known as the “Miracle Question.” This line of questioning is intended to help the client see hope in a hopeless situation. It’s also used to identify an area of focus based on the biggest problem currently facing the patient. That way the counselor and patient can work together to create a roadmap of goals and actions needed to achieve a version of the idealized future they created through asking “The Miracle Question.” How Can You Put Solution Focused Therapy Into Your Mental Health Toolbox? It’s highly recommended that any Solution Focused Therapy be undergone with the guidance of a mental health professional. That being said, there are ways a layman can adapt strategies involved in Solution Focused Therapy as part of their Mental Health Toolbox. A Mental Health Toolbox is a collection of strategies, methods, and activities you can practice at home to maintain good mental health (and help in an emergency situation). Having a fully stocked Mental Health Toolbox is essential if visiting a mental health professional is out of financial reach as it is for many patients. We’ll explore the adapted strategies of Solution Focused Therapy in this worksheet. Step One – Ask Yourself “The Miracle Question:” “If I woke up tomorrow and my biggest problem was magically gone, what would have changed overnight to make that happen?” Ex 1: Stan wakes up to find his major stressor (financial problems) are gone because he magically has a well paying job with benefits. Ex 2: Renata wakes up to find their major stressor (lack of housing) is gone because they magically have been granted long term, stable housing. Now it’s your turn – “If I woke up tomorrow and my biggest problem was magically gone, what would have changed overnight to make that happen?” Step Two: Ask Yourself Follow Up Questions: * How would others notice I’ve changed because my Miracle Question was answered? (Would they notice you’re more energetic? Happier? More Positive? Etc.) * How would I feel if I magically had the exact thing to solve my problem? (Be as detailed as possible). * What other parts of my life would or could possibly improve because my one biggest problem is solved? (Be as detailed as possible). Step 3 – Begin to Enact Change: Now that you’ve identified your biggest issue and what would happen if it was magically gone, it’s time to start setting goals for the future and creating a roadmap on how to get there. This is best done with a life coach, counselor, and/or partner in order to have the most effective outcome. Remember Stan? He identified that if he had a steady, well paying job many of his biggest issues would be solved almost instantly. So gaining that employment would become his main focus in the goal setting process. Some actionable steps Stan can make in the present in order to get closer to his miracle future: * Identify current roadblocks to employment and work with a job coach or counselor to remove them (i.e. needing an updated resume, needing experience in a certain area, lack of transportation or job availability in his immediate area) * Do some research online to find out what job coaching services are in his area (preferably job placement services that provide transportation to and from jobs) * Write down skills he would need or need to improve for jobs * Sign up on Monster, Indeed, and/or Snag-A-Job sites * Investigate eligibility for Unemployment or other Emergency Funding Opportunities to start receiving some income while he works on finding other sources * Get emotional support from family, friends, and/or support groups (online and in person) So you see there are lots of steps and goals Stan can create in the present in order to get to his ideal future. However, this is Step 3 because it is nearly impossible to see these steps if you’re stressed, worried, and hopeless – which is why we start with Steps 1 and 2 to help provide hope and encouragement. Now it’s your turn – what are three steps (and substeps) you can enact today to help yourself reach your goals? It’s okay if they are small steps, all that matters is that you’re moving forward!! Step 4: Maintain Change As You Work Towards Your Goals: Life change is NOT an easy process. It’s full of failures, discouragements, and hard times which can make that miracle future seem even farther away. But that’s okay, it’s actually a crucial part of the process that we all have to go through. There are lots of things you can do to keep yourself motivated as you work towards big life change. Here’s a list of just a few things: * Look back and celebrate all the successes you’ve already made (big or small)-write them down and put them up on your bathroom mirror to see everyday. * Reach out for support instead when you feel like quitting. This is where it’s handy to have a coach, sponsor, mentor, caring family member and/or support group. * Self care. Because personal growth is pretty exhausting. Check out MSB’s Self Care Center for ideas when you’re feeling tapped out. And many more! What’s one thing you can do today to keep yourself moving forward? Write it down here. Step 5: Keep Resetting Goals As you work through the process, you’ll achieve many goals big and small. You should definitely celebrate them (see Step 4). However, if you’re a gamer, you know that achievement means leveling up. And leveling up means things get a little more rewarding but also more challenging! So this is the perfect time to set new goals to keep you on the path. Let’s go back to Stan. He’s crushed his original goals. He’s got a part time labor placement job that’s gaining him some experience and some cash to pay the bills. This is amazing and he feels really good about it. But he also knows that he won’t truly feel financially secure until he has a full time job with benefits and a fully loaded emergency fund. Stan’s job counselor knows this too and encourages Stan to make a round of new goals so that nothing catches him off guard. His new goals are to learn how to save money on a small salary and incorporate his work experience into his resume. With those goals in mind, Stan starts rewriting his resume to include all the new experience he’s gotten in his labor job. It ends up being more than he thought and he’s chuffed to see all the skills he’s gained. He also downloads an app that takes microsavings out of his newly set up bank account and builds an emergency fund for him automatically. And just like that, Stan is ready to face some new challenges and keep working towards his Miracle Future. And you can too! This next step requires you to revisit this sheet 2-3 months down the line (or however long it takes you to complete your original goals. No shame, everyone is different). Now you’ll revisit your goals, check them off and add new ones to complete. 2-3 Month Goals Rewrite: * * * Now do the same for 6 month’s progress, 9 month’s progress and a year’s progress 6 Months Goal Rewrite * * * 9 Months Goal Rewrite * * * One Year Goal Rewrite * * * And there you have it! Studies show that people who continually come back to their goals have a much higher chance of achieving them. So print these out and put them up in the bathroom or on the fridge. Basically wherever you’re most likely to see them first thing in the AM. Final Words: You (yes, YOU) CAN achieve your Miracle Future. And it starts with one simple Miracle Question. But remember, even though the question is simple, the work is hard and must be continuous. I hope this guide will help you through the hard parts of life change and that it keeps you on track. At MSB, we really believe in you so don’t hesitate to reach out to us on our website https://mysoulbalm.blog or on our Facebook page (@mysoulbalmblog). You can also find support on MSB’s online support page: Wonder Women: A Mental Health Support Group

中文翻译

《外行指南与工作表：焦点解决疗法目标设定》 什么是焦点解决疗法 焦点解决疗法是一种基于证据的心理健康治疗技术。它由史蒂夫·德·沙泽尔博士和他的妻子因苏·金·伯格博士在威斯康星州密尔沃基的密尔沃基简短家庭治疗中心（BFTC）正式确立。 这种治疗方法，也称为焦点解决短期疗法，旨在帮助患者看到积极的结果，即使他们当前的状态并不理想。在这种方法中，SFT或SFBT治疗师引导客户通过一系列问题，从所谓的“奇迹问题”开始。 这一系列提问旨在帮助客户在无望的情况下看到希望。它还用于根据患者当前面临的最大问题确定一个关注领域。这样，咨询师和患者可以共同努力，制定实现他们通过询问“奇迹问题”创造的理想化未来版本所需的目标和行动路线图。 如何将焦点解决疗法纳入您的心理健康工具箱？ 强烈建议任何焦点解决疗法都在心理健康专业人士的指导下进行。 话虽如此，外行可以调整焦点解决疗法中的策略，作为其心理健康工具箱的一部分。心理健康工具箱是您可以在家练习以维持良好心理健康（并在紧急情况下提供帮助）的策略、方法和活动的集合。如果像许多患者一样，无法负担拜访心理健康专业人士的费用，拥有一个储备充足的心理健康工具箱至关重要。 我们将在这份工作表中探讨焦点解决疗法的调整策略。 第一步——问自己“奇迹问题”： “如果我明天醒来，我最大的问题神奇地消失了，一夜之间会发生什么变化才能实现这一点？” 示例1：斯坦醒来发现他的主要压力源（财务问题）消失了，因为他神奇地获得了一份福利优厚的高薪工作。 示例2：雷纳塔醒来发现他们的主要压力源（住房短缺）消失了，因为他们神奇地获得了长期稳定的住房。 现在轮到您了——“如果我明天醒来，我最大的问题神奇地消失了，一夜之间会发生什么变化才能实现这一点？” 第二步：问自己后续问题： * 其他人会如何注意到我因为奇迹问题得到解答而改变了？（他们会注意到您更有活力吗？更快乐吗？更积极吗？等等） * 如果我神奇地拥有了解决我问题的确切事物，我会有什么感觉？（尽可能详细描述） * 因为我最大的一个问题解决了，我生活的其他哪些部分会或可能会改善？（尽可能详细描述） 第三步——开始实施改变： 既然您已经确定了最大的问题以及如果它神奇消失会发生什么，现在是时候开始为未来设定目标，并制定如何达到那里的路线图。为了获得最有效的结果，最好与生活教练、咨询师和/或伙伴一起完成。 还记得斯坦吗？他确定如果他有一份稳定、高薪的工作，他的许多最大问题几乎会立即解决。因此，获得那份就业将成为他目标设定过程中的主要焦点。 斯坦可以在当下采取的一些可行步骤，以更接近他的奇迹未来： * 确定当前就业的障碍，并与工作教练或咨询师合作消除它们（例如，需要更新的简历、需要某个领域的经验、缺乏交通或他所在地区的就业机会） * 在线研究以了解他所在地区有哪些工作教练服务（最好是提供工作通勤交通的工作安置服务） * 写下工作所需的技能或需要改进的技能 * 在Monster、Indeed和/或Snag-A-Job网站上注册 * 调查是否有资格获得失业或其他紧急资助机会，以便在寻找其他收入来源时开始获得一些收入 * 从家人、朋友和/或支持小组（在线和面对面）获得情感支持 所以您看到斯坦可以在当下创建许多步骤和目标，以达到他的理想未来。然而，这是第三步，因为如果您感到压力、担忧和无望，几乎不可能看到这些步骤——这就是为什么我们从第一步和第二步开始，以帮助提供希望和鼓励。 现在轮到您了——今天您可以实施哪三个步骤（及子步骤）来帮助自己实现目标？即使是小步骤也没关系，重要的是您正在前进！！ 第四步：在朝着目标努力时保持改变： 生活改变不是一个容易的过程。它充满了失败、沮丧和艰难时期，这可能会让奇迹未来显得更加遥远。但这没关系，这实际上是我们都必须经历的过程的关键部分。 在朝着重大生活改变努力时，您可以做很多事情来保持动力。这里列出了一些事情： * 回顾并庆祝您已经取得的所有成功（无论大小）——写下它们并贴在浴室镜子上，每天都能看到。 * 当您想放弃时，寻求支持。这时拥有教练、赞助人、导师、关心您的家人和/或支持小组就很有用了。 * 自我照顾。因为个人成长相当耗费精力。当您感到筋疲力尽时，查看MSB的自我照顾中心以获取想法。 还有更多！今天您可以做哪一件事来保持前进？在这里写下来。 第五步：不断重置目标 在您完成这个过程时，您将实现许多大大小小的目标。您绝对应该庆祝它们（见第四步）。然而，如果您是游戏玩家，您知道成就意味着升级。而升级意味着事情变得更有回报但也更具挑战性！所以这是设定新目标以保持您前进道路的完美时机。 让我们回到斯坦。他已经完成了他的原始目标。他获得了一份兼职劳动安置工作，这让他获得了一些经验和一些现金来支付账单。这太棒了，他对此感觉非常好。但他也知道，直到他拥有一份全职福利工作和一个充足的应急基金，他才能真正感到财务安全。 斯坦的工作咨询师也知道这一点，并鼓励斯坦制定一轮新目标，这样就不会让他措手不及。他的新目标是学习如何在小薪水上省钱，并将他的工作经验纳入简历。 怀着这些目标，斯坦开始重写他的简历，以包括他在劳动工作中获得的所有新经验。结果比他想象的要多，他很高兴看到自己获得的所有技能。他还下载了一个应用程序，从他的新设银行账户中提取微储蓄，并自动为他建立应急基金。 就这样，斯坦准备好面对一些新的挑战，并继续朝着他的奇迹未来努力。 您也可以！下一步要求您在2-3个月后（或无论您完成原始目标需要多长时间）重新查看这份工作表。没有羞耻感，每个人都是不同的。现在您将重新审视您的目标，勾选它们并添加新的目标来完成。 2-3个月目标重写： * * * 现在对6个月的进展、9个月的进展和一年的进展做同样的事情 6个月目标重写 * * * 9个月目标重写 * * * 一年目标重写 * * * 就是这样！研究表明，不断回顾目标的人实现目标的机会要高得多。所以打印这些出来，贴在浴室或冰箱上。基本上贴在您早上最有可能第一眼看到的地方。 最后的话：您（是的，您）可以实现您的奇迹未来。它从一个简单的奇迹问题开始。但请记住，即使问题很简单，工作却很艰难且必须持续。我希望这份指南能帮助您度过生活改变的艰难部分，并让您保持在正轨上。在MSB，我们真的相信您，所以不要犹豫，通过我们的网站https://mysoulbalm.blog或我们的Facebook页面（@mysoulbalmblog）联系我们。您也可以在MSB的在线支持页面上找到支持：神奇女性：心理健康支持小组

文章概要

本文是一份关于焦点解决疗法（SFBT）目标设定的实用指南，特别适用于职场教练场景。文章首先介绍了SFBT的基本概念，由德·沙泽尔和伯格博士创立，强调通过“奇迹问题”帮助个体在困境中看到希望和积极未来。核心内容围绕一个五步工作表展开：第一步通过“奇迹问题”激发理想愿景；第二步通过后续问题深化细节；第三步制定具体行动步骤；第四步强调在改变过程中保持动力和自我照顾；第五步鼓励定期重置目标以持续成长。文章以斯坦的职场案例为例，展示了如何将SFBT应用于解决就业和财务问题，逐步实现稳定工作的目标。整体上，指南提供了可操作的工具，帮助个人和教练在职场环境中设定和实现目标，聚焦于解决方案而非问题本身。

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