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. 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来访者的关切，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，并追踪向目标迈进的进展。焦点解决量表问题测量个体经验并实现多个目的。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，与来访者使用量表可以通过识别已经取得的成就和提供未来改进与变化可观察的迹象来增强希望和加强自信心。自我评定量表还提升自尊，增强对自身能力的胜任感，让个体认识到他们可以控制自己的问题，并向来访者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，但重要的是要注意来访者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。无论来访者给自己评多少分，目标是帮助他们从起点向上移动量表，并关注那些使他们能够这样做的例外、策略和行动。这个练习将通过评估四个领域的焦点解决量表问题来帮助来访者改善生活：成功量表、动机量表、独立性量表和信心量表。每个版本都旨在帮助来访者更深入地思考他们当前向目标迈进的进展，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。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。与其全神贯注于你面临的问题，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）的简单量表上监控你的进展。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）独立性四个方面思考你的目标。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、坚定和充满动力。
文章概要
本文介绍了焦点解决疗法中的量表问题，这是一种通过0-10量表评估目标达成情况的工具。文章详细阐述了量表问题在成功、动机、信心和独立性四个领域的应用，强调其帮助个体澄清目标、识别有效行动、增强自信和追踪进展的作用。核心在于引导人们关注已有成就和未来可能性，而非问题本身，从而赋能个体积极迈向理想未来。
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，你有一个梦想，比如考试考得更好或者交更多朋友。焦点解决量表就像给你的梦想打分，从0分到10分。0分表示还没开始，10分表示梦想成真。但重点不是你现在得几分，而是看看你已经做了什么好事，比如认真复习了一次或者主动和同学打招呼，这些都能帮你加分。通过问自己一些问题，比如“我做了什么让事情变好？”或者“如果我再加一分会怎样？”，你能找到更多好方法，一步一步靠近10分，让自己更开心、更有信心！
焦点解决心理学理论评价
从焦点解决心理学的视角来看，这篇文章完美体现了该理论的核心原则。量表问题作为一种干预工具，卓越地贯彻了“解决导向”而非“问题导向”的理念。它通过结构化提问，引导个体将注意力从缺陷转向资源，从过去困扰转向未来可能性。这种设计巧妙地强化了来访者的主体性和能动性，让每个人都能在自我评估中发现内在力量。量表从成功、动机、信心和独立性四个维度展开，全面覆盖了目标达成的关键心理要素，展现了焦点解决理论在促进个人成长方面的系统性和实用性。更重要的是，它强调初始评分的主观性和动态性，避免了评判，专注于进步和例外，这正是焦点解决心理学赞美和赋能精神的生动实践。
在实践上可以应用的领域和可以解决人们的十个问题
焦点解决量表问题在多个领域具有广泛的应用潜力，它能帮助人们解决诸如：1. 学业压力大，不知如何提升成绩；2. 职场中缺乏动力，工作效率低下；3. 人际关系紧张，想改善沟通技巧；4. 对新挑战感到信心不足，畏难退缩；5. 生活失去方向，目标模糊不清；6. 情绪低落，难以自我激励；7. 依赖他人决策，渴望更独立自主；8. 减肥或健康计划坚持困难，进展缓慢；9. 面对冲突时不知所措，寻求解决策略；10. 个人成长停滞，想突破瓶颈状态。通过量表评估，人们能在教育、职场、家庭、个人发展等场景中，聚焦已有进步，规划可行步骤，逐步实现理想状态。