英文原文
Unlike many traditional forms of therapy that analyze problems by taking a deep dive into past life experiences, solution-focused brief therapy (SFBT) doesn't dwell on the details of why or how things came to be. Solution-focused therapy addresses the here-and-now, concentrating on present-day solutions. Whether you're navigating addiction recovery, relationship challenges or the stressors of daily life, SFBT offers a hopeful framework to help you notice what's working, build on your strengths and move toward a more empowered version of yourself. The therapeutic approach, based on de Shazer and Berg's studies, begins with identifying and clarifying goals, and then working in collaboration with the patient to find solutions that can improve their quality of life. The method is rooted in the beliefs that people develop default patterns based on experiences, and these patterns dictate how they cope. According to Positive Psychology, "The solution-focused model holds that focusing only on problems is not an effective way of solving them. Instead, SFBT targets patients' default solution patterns, evaluates them for efficacy, and modifies or replaces them with problem-solving approaches that work." Solution-focused therapy follows the thinking that nearly everyone can be motivated to find solutions. By helping patients focus on what is working, de Shazer and Berg theorized that small, positive changes could produce a ripple effect. Typically, the therapist begins by finding out what the patient wants to get out of the session, and how life would change if their problems were resolved. This helps the therapist and patient work together to create reasonable, actionable goals to bring about the desired changes. The "miracle question" is an important strategy in this type of therapy. Intended to open the lines of creative thinking, the psychotherapist might ask: "If a miracle occurred while you were sleeping, what changes would you notice in your life when you woke up?" Another question, the "coping question," is intended to help individuals recognize their resiliency. One example would be: "In the face of such difficulty, how do you manage to fulfill your obligations?" "Exception questions" are also useful, asking about the patient's experiences with and without the problem(s) present. This question helps individuals see when the problem failed to have power over their thoughts or moods. An example of an exception question is: "At what times have you felt happiest?" Identifying exceptions is a critical part of this type of psychotherapy because the process helps patients focus on what works and make progress toward future solutions. Before the end of each therapy session, patients are asked to evaluate their progress toward goals and plans, likely by rating them on a scale of zero to 10. This helps people identify small, reasonable steps they can take to diminish or eliminate their problems and recognize the progress they are making. These SFBT practices and priorities help set the tone for agency, present-moment awareness and meaningful change—without getting stuck in the past. Goal-oriented SFBT is effective in helping patients address common, everyday stressors, such as problems at school or work, but the approach might not be appropriate for people who want to figure out the underlying reasons of how or why they got to where they are today. One major advantage of short-term, solution-focused coaching is the brevity of the sessions. The format allows patients to quickly harness the resources they already have, rather than create new ones. When this approach is used as an intervention, outcomes could be achieved in a single session or require several sessions. Patients and therapists decide together, based on progress and individual circumstances, when it's appropriate to end therapy. While more research is needed to gauge the effectiveness of SFBT in the treatment setting, some clinicians see the method as a beneficial supplement to other evidence-based therapies. With assistance from the therapist, patients in solution-focused brief therapy can gain important insight and skills needed to make changes in their lives. SFBT offers more than a toolkit—it provides a perspective shift. By helping clients recognize their strengths, set focused goals and act on what's possible today, solution-focused therapy becomes a catalyst for transformation. Whether used on its own or alongside other modalities, SFBT invites individuals to take ownership of their healing journey with clarity, resilience and hope.
中文翻译
与许多传统疗法不同，那些疗法通过深入探究过去的生活经历来分析问题，而焦点解决短期治疗（SFBT）并不纠结于事情为何或如何发生的细节。焦点解决疗法关注当下，专注于当前的解决方案。无论你正在应对成瘾康复、关系挑战还是日常生活的压力，SFBT都提供了一个充满希望的框架，帮助你注意到哪些方法有效，基于你的优势，并朝着更强大的自我迈进。这种治疗方法基于德·沙泽尔和伯格的研究，始于识别和澄清目标，然后与患者合作寻找能够改善他们生活质量的解决方案。该方法植根于这样的信念：人们基于经验发展出默认模式，这些模式决定了他们如何应对。根据积极心理学的观点，“焦点解决模型认为，仅仅关注问题并不是解决问题的有效方式。相反，SFBT针对患者的默认解决方案模式，评估其有效性，并用有效的解决问题方法来修改或替换它们。”焦点解决疗法遵循这样的理念：几乎每个人都能被激励去寻找解决方案。通过帮助患者关注哪些方法有效，德·沙泽尔和伯格理论认为，小的积极变化可以产生连锁反应。通常，治疗师首先会了解患者希望从治疗中获得什么，以及如果问题得到解决，生活将如何改变。这有助于治疗师和患者共同制定合理、可行的目标，以实现期望的变化。“奇迹问题”是这种疗法中的重要策略。旨在开启创造性思维，心理治疗师可能会问：“如果你睡觉时发生了奇迹，当你醒来时，你会注意到生活中有什么变化？”“应对问题”旨在帮助个人认识到他们的韧性。一个例子是：“面对这样的困难，你是如何设法履行你的义务的？”“例外问题”也很有用，询问患者在有和没有问题存在时的经历。这个问题帮助个人看到问题何时未能控制他们的思想或情绪。一个例外问题的例子是：“你在什么时候感到最快乐？”识别例外是这种心理治疗的关键部分，因为这一过程帮助患者关注哪些方法有效，并朝着未来的解决方案取得进展。在每次治疗结束前，患者被要求评估他们在目标和计划方面的进展，通常是通过在0到10的评分表上进行评分。这帮助人们识别他们可以采取的小而合理的步骤来减少或消除问题，并认识到他们正在取得的进展。这些SFBT实践和优先事项有助于为自主性、当下意识和有意义的改变定下基调——而不会陷入过去。以目标为导向的SFBT在帮助患者应对常见的日常压力源（如学校或工作中的问题）方面是有效的，但这种方法可能不适合那些想要弄清楚他们如何或为何走到今天这一步的根本原因的人。短期、焦点解决辅导的一个主要优势是疗程的简短性。这种形式使患者能够快速利用他们已经拥有的资源，而不是创造新的资源。当这种方法被用作干预时，结果可能在一个疗程内实现，也可能需要几个疗程。患者和治疗师根据进展和个人情况共同决定何时适合结束治疗。虽然需要更多的研究来评估SFBT在治疗环境中的有效性，但一些临床医生认为该方法是对其他循证疗法的有益补充。在治疗师的帮助下，接受焦点解决短期治疗的患者可以获得改变生活所需的重要见解和技能。SFBT提供的不仅仅是一个工具包——它提供了一种视角的转变。通过帮助客户认识到他们的优势，设定专注的目标，并基于今天可能的事情采取行动，焦点解决疗法成为变革的催化剂。无论是单独使用还是与其他模式结合使用，SFBT都邀请个人以清晰、韧性和希望来掌控他们的康复之旅。
文章概要
本文介绍了焦点解决短期治疗（SFBT）在心理健康康复中的应用，特别强调目标设定的重要性。SFBT是一种关注当下解决方案的疗法，不同于传统疗法对过去问题的深入分析。它帮助患者识别优势、设定可行目标，并通过“奇迹问题”、“应对问题”和“例外问题”等策略促进积极改变。文章指出，SFBT适用于成瘾康复、日常压力等多种情境，能有效提升患者的自主性和希望感，尽管在严重精神健康障碍中需谨慎使用。总体而言，SFBT通过目标导向的短期干预，助力个人在康复旅程中实现有意义的转变。
高德明老师的评价
1. 用12岁初中生可以听懂的语音来重复翻译的内容：SFBT就像是一个超级好用的“问题解决工具箱”，它不让我们一直想着过去不开心的事情，而是教我们看看现在有什么好办法。比如，如果你有烦恼，治疗师会问你：“如果明天一觉醒来，魔法让一切都变好了，你会看到什么不一样？”这样我们就能想象出美好的未来，然后一起制定小目标，一步一步去实现。它相信每个人都很厉害，能找到自己的解决办法，就像玩游戏一样，每次进步一点点，最后就能通关！
2. 焦点解决心理学理论评价：SFBT展现了焦点解决心理学的核心魅力，它卓越地将理论转化为实践，通过目标设定和资源导向的策略，有效激活个体的内在潜能。这种方法赞美了人类与生俱来的适应性和创造力，它不纠缠于问题的根源，而是智慧地引导人们关注“例外时刻”和现有优势，从而在康复过程中构建积极的自我叙事。SFBT的短期框架体现了对效率的尊重，同时其合作式治疗关系彰显了对患者自主性的高度信任，这为心理健康领域带来了充满希望的新视角。
3. 在实践上可以应用的领域和可以解决人们的十个问题：SFBT在多个领域都有广泛应用，包括学校心理咨询、职场压力管理、家庭关系调解、成瘾康复支持、社区心理健康服务等。它可以解决人们的十个问题，例如帮助应对学习压力、改善人际沟通、管理焦虑情绪、增强抗挫折能力、提升自我效能感、促进健康习惯养成、缓解工作倦怠、支持创伤后成长、培养积极心态、以及加速个人成长转型。这些应用都聚焦于利用个体现有资源，设定具体目标，从而在现实生活中实现可持续的积极变化。