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 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.
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.
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?”
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?”
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.
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。
与积极心理学类似，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。
焦点解决疗法因其广泛的应用性，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自己生活的改善方向有一定了解。
以下领域已不同程度地成功应用了SFT：抑郁症、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中的一项重要技术。治疗师需要引导来访者设想一个没有当前问题的未来。通过教练和积极提问，这一愿景变得更加清晰。
“奇迹问题”是SFT中常用的另一种技术。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当前问题的解决方案。
焦点解决疗法中提出的问题是积极导向且以目标为导向的。其意图是通过引导来访者走向希望和乐观的方向，使他们走上积极改变的道路，从而实现视角转变。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，奇迹发生了。这个奇迹就是你带来的问题解决了。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，你带来的问题已经解决了？”
2. 预设改变问题：“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。”“上一次你觉得日子更好过是什么时候？”
4. 量表问题：“在1-10的尺度上，10代表最好，1代表最差，你今天会给自己打几分？”后续问题：“为什么是四分而不是五分？”
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背后的主要理念是，这些技术是积极且以解决方案为中心的，让来访者在治疗中花费的时间很短。总体而言，提高每位来访者的生活质量，让他们成为自己成长的中心和主导者。SFBT通常平均有5-8次会谈。
在会谈期间，设定目标。探索具体的实验性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自己的进展。
文章概要
本文介绍了焦点解决疗法（SFT）的核心技术和应用，特别强调了目标设定提问在生活教练实践中的重要性。文章详细阐述了五种关键提问技术：奇迹问题、预设改变问题、例外问题、量表问题和应对问题，这些技术帮助来访者从问题导向转向解决方案导向。SFT广泛应用于抑郁症、关系困难、成瘾行为等多个领域，其核心理念是赋能来访者，通过短期、目标明确的会谈，引导他们发现自身资源和优势，实现积极改变。文章还指出，SFT与积极心理学有相似之处，都注重未来导向和优势挖掘，为生活教练提供了实用的工具和方法。
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，你有一个魔法问题，可以让你看到问题解决后的美好未来！焦点解决疗法就像一位聪明的教练，它不一直问你“为什么有问题”，而是问你“如果问题突然消失了，你会注意到什么不同？”这样，你就能自己找到解决问题的小步骤。比如，它会问：“在1到10分里，你今天感觉是几分？”然后问：“为什么是4分而不是3分？”帮你看到自己已经做得很棒的地方！这种方法用在很多地方，比如帮助人们处理不开心、改善关系，甚至减少犯错，它相信每个人都知道怎么让自己变得更好。
焦点解决心理学理论评价
从焦点解决心理学的视角来看，这篇文章精彩地展现了“解决方案导向”的核心魅力！它完美诠释了如何通过目标设定提问，将关注点从“问题分析”转向“未来构建”。奇迹问题、例外问题等技术，都是赋能来访者的强大工具，它们激发来访者的内在资源，促进希望和乐观的视角转变。这种积极、简洁的方法，体现了焦点解决心理学“小改变带来大不同”的哲学，强调来访者是自身生活的专家。文章中对SFT在多个领域的应用描述，也验证了其理论的广泛适应性和实践价值，这正是焦点解决心理学“聚焦赞美、目标视角和未来可能性”原则的生动体现。
在实践上可以应用的领域和可以解决人们的十个问题
焦点解决目标设定提问法在生活教练实践中具有广阔的应用前景，可以赋能人们在以下十个方面解决问题：1. 提升个人目标设定与实现能力，帮助人们清晰愿景并采取行动；2. 增强职场沟通技巧，改善团队合作与领导力；3. 管理情绪压力，找到应对焦虑和抑郁的有效策略；4. 改善亲密关系和家庭互动，构建和谐的家庭氛围；5. 克服成瘾行为，如吸烟、饮酒等，建立健康生活习惯；6. 提升学习动力和学业成绩，激发内在学习兴趣；7. 解决人际冲突，培养同理心和解决分歧的能力；8. 增强自信心和自我价值感，发现并运用个人优势；9. 促进生涯规划与职业转型，明确未来发展方向；10. 提高生活满意度和幸福感，创造更多积极体验。这些应用都聚焦于帮助人们看到自己的进步和可能性，迈向更美好的未来。