英文原文
7 Solution-Focused Therapy Techniques and Worksheets (+PDF)
Key Insights
* Solution-focused therapy 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.,
Traditional therapy has historically been problem-focused. It has analyzed a person’s problems from where they started and how those problems have an effect on that person’s life. Out of years of observation of family therapy sessions, the theory and applications of solution-focused therapy developed. Let’s explore the therapy, along with techniques and applications of the approach.
5 Solution-Focused Therapy Techniques
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 (Santa Rita Jr., 1998). 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.
5 SFT Questions to Ask Clients
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?” (de Shazer, 1988)
2. Presupposing change questions
“What stopped complete disaster from occurring?” “How did you avoid falling apart.” “What kept you from unraveling?”
3. Exception Questions
1. Tell me about times when you don’t get angry. 2. Tell me about times you felt the happiest. 3. When was the last time that you feel you had a better day? 4. Was there ever a time when you felt happy in your relationship? 5. What was it about that day that made it a better day? 6. Can you think of a time when the problem was not present in your life?
4. Scaling Questions
An example of a scaling question: “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?”
Solution-Focused Brief Therapy (SFBT Techniques)
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 Take-Home Message
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
7种焦点解决疗法技巧与工作表（+PDF）
关键见解
* 焦点解决疗法强调识别优势与资源以创造切实解决方案，而非仅仅关注问题。* 奇迹问题与量表问题等技巧帮助来访者设想积极结果并衡量进展。* 工作表与结构化问题指导来访者设定目标、追踪改进并建立解决问题的信心。
传统疗法历来以问题为中心。它分析一个人的问题从何开始以及这些问题如何影响其生活。经过多年对家庭治疗会谈的观察，焦点解决疗法的理论与应用得以发展。让我们探索这种疗法及其技巧与应用。
5种焦点解决疗法技巧
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，而非关注问题为何或如何产生。它由Steve de Shazer、Insoo Kim Berg及其同事在威斯康星州一家心理健康机构观察治疗师后逐渐发展而来。与积极心理学类似，焦点解决疗法（SFT）从业者专注于目标导向的提问，以帮助来访者朝着未来导向的方向前进。由于其广泛应用，焦点解决疗法已成功应用于多种来访者关切领域，并用于多种来访者群体。该方法预设来访者对其生活改善有一定了解。以下领域已不同程度地应用SFT：* 抑郁，* 关系困难，* 药物与酒精滥用，* 进食障碍，* 愤怒管理，* 沟通困难，* 危机干预，* 减少再犯。
目标澄清是SFT中的重要技巧。治疗师需要引导来访者设想一个没有其呈现问题的未来。通过辅导和积极提问，这一愿景变得更加清晰。对于任何来访者关切，SFT的主要技巧是照亮例外。治疗师将引导来访者关注其生活中问题例外的领域。例外是指尽管存在问题，但事情进展顺利的时刻。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。这个问题允许来访者开始小步骤寻找呈现问题的解决方案（Santa Rita Jr., 1998）。它以特定方式提出，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有效的基础上，来访者自动关注积极面。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。实验性地利用已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治疗师会休息以反思会谈初期所学。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，思考初始对话中可能遗漏的内容。休息后，来访者得到赞美并收到关于呈现问题的治疗性信息。该信息通常以积极方式陈述，以便来访者带着积极的目标导向离开。
5个SFT提问来访者的问题
焦点解决疗法中提出的问题是积极导向且目标导向的。意图是通过引导来访者朝向希望和乐观的方向，使他们走上积极变化的道路。结果和进展来自关注为实现目标和增加幸福感所需的变化。
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，整个房子安静，奇迹发生了。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发生了，把你带到这里的问题解决了？”（de Shazer, 1988）
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
1. 告诉我你不生气的时候。2. 告诉我你感到最快乐的时刻。3. 你上次感觉更好的一天是什么时候？4. 有没有一次你在关系中感到快乐？5. 那天是什么让它成为更好的一天？6. 你能想到问题不在你生活中的时候吗？
4. 量表问题
量表问题的例子：“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？”这类问题让来访者探索积极面，以及他们对需要发生变化的承诺。
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？”
焦点解决短期疗法（SFBT技巧）
SFBT背后的主要理念是技巧积极且以解决方案为中心，让来访者在治疗中花费短暂时间。总体而言，提高每位来访者的生活质量，以他们为中心并掌握自己成长的主动权。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部署到来访者的日常生活中。通过跟踪有效的方法和需要调整的地方，来访者能更好地追踪自己的进展。
带回家的信息
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允许以目标导向的方式解决问题。这种方法允许未来导向而非过去导向的讨论，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。创造合作与协作解决问题的机会允许思维拓宽能力。照亮选择之路是一种引人注目的方式，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）的核心技巧与应用，特别强调目标导向提问在焦虑缓解中的作用。文章概述了SFT的起源、关键技巧如奇迹问题、例外问题、量表问题、应对问题和预设变化问题，并提供了工作表资源。SFT通过识别优势、设定未来目标和关注积极例外，帮助来访者从问题导向转向解决方案导向，适用于抑郁、焦虑、关系困难等多种情境。文章还讨论了SFBT的短期治疗模式，强调来访者自主性和实践行动的重要性。
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：这篇文章就像一本魔法书，教我们怎么用“奇迹问题”来想象问题突然消失后的美好生活。比如，当你感到焦虑时，可以问自己：“如果明天早上醒来，焦虑不见了，我会注意到什么不同？”还有“例外问题”帮我们找到那些不焦虑的快乐时刻，就像寻宝一样发现自己的小成功。量表问题让我们给自己打分，看看离目标有多近，并思考为什么不是更低分。这些方法让我们更关注解决办法，而不是老想着问题。
焦点解决心理学理论评价：从焦点解决心理学视角看，这篇文章精彩地展示了SFT如何通过目标导向提问赋能个体。奇迹问题巧妙地引导来访者从问题描述转向解决方案构建，例外问题则挖掘现有资源，强化“问题并非总是存在”的认知。量表问题不仅量化进展，还通过后续提问（如“为什么是四而不是五？”）激发对积极因素的反思。这些技巧共同促进来访者从“问题专家”向“解决方案专家”转变，符合SFT的核心原则——聚焦赞美、目标视角和未来可能性。文章强调来访者自主性，体现了“来访者是自身生活的专家”这一理念。
在实践上可以应用的领域和可以解决人们的十个问题：SFT技巧可广泛应用于教育、职场、家庭和个人成长领域。具体可帮助人们解决以下十个问题：1. 焦虑情绪管理，通过奇迹问题设想平静状态；2. 目标设定困难，使用量表问题明确进展；3. 低自我效能感，通过例外问题发现自身优势；4. 人际关系冲突，应用应对问题探索有效沟通模式；5. 压力应对，利用预设变化问题识别抗压资源；6. 学习动力不足，通过目标澄清增强方向感；7. 情绪调节挑战，使用例外问题回忆积极体验；8. 决策犹豫，借助奇迹问题可视化不同选择结果；9. 生活满意度低，通过量表问题追踪幸福感变化；10. 习惯改变困难，应用实验邀请尝试新行为模式。这些应用都聚焦于赞美现有努力、设定明确目标和探索未来可能性。