焦点解决短期疗法八技巧助力职业发展

英文原文

8 Techniques Used in Solution-Focused Brief Therapy

When you think of therapy, you might picture multiple sessions where you discuss your past with a therapist. But that approach isn’t always used. In fact, a very different approach may be helpful for several mental health issues, like depression or anxiety.

This approach — known as solution-focused brief therapy (SFBT) — isn’t a long-term process. It’s designed to be short-term and focuses on the present and future rather than the past.

Psychologists Steve de Shazer and Insoo Kim Berg developed SFBT in the late 1970s. It’s a type of therapy that’s done during a short time period and emphasizes finding solutions rather than unpacking the past. This therapeutic approach encourages focus on the present and motivates people to work on making changes to improve their lives and mental well-being.

SFBT includes multiple sessions where various techniques are used to help clients find solutions to address specific issues. For example, you might participate in SFBT techniques as part of grief therapy after losing a loved one, or your therapist might use these techniques to help you manage anxiety.

How does SFBT differ from traditional psychotherapy? Solution-focused therapy puts the focus on solutions versus taking a deep dive into the past. Traditional talk therapy or psychotherapy begins with gathering detailed historical information. The SFBT approach identifies current stressors with a goal of identifying strategies to improve. For example, cognitive behavioral therapy (CBT) involves examining negative thoughts and behaviors.

With SFBT, the present is front and center which differs from traditional talk therapy. Instead, you work toward a future where you’ve overcome your struggles or learned to successfully manage them.

SFBT works under the guiding belief that you have the strength and resources you need to create adaptive changes in your life.

The principles and goals of the solution-focused approach include brevity and focus, building solutions rather than solving concerns, present and future-focused questions, client’s strengths and resources, and therapeutic alliance.

8 techniques used in solution-focused brief therapy:
1. Goal development: Having clear and achievable goals to work on gives you something to focus on. You and your therapist collaborate to come up with goals for therapy.
2. The Miracle Question: What would your life be like if, by some miracle, your problems went away overnight? This question helps you visualize how your life could change for the better after overcoming or solving your problems.
3. Exception-finding questions: Have there been times when your problem wasn’t as severe? Or times when it could have happened, but didn’t? How did you handle these situations? These exception questions help you look for exceptions to your problem.
4. Scaling questions: Scaling questions help you and your therapist keep track of the progress you make during your sessions. These questions involve giving ratings from 0 to 10 on your progress.
5. Coping questions: How have you been able to handle day-to-day life, despite your problem? These questions cause you to think about how you’ve successfully coped with difficulties.
6. Presupposing change questions: Presupposing change questions encourage you to think about positive changes — whether they’re big or small changes.
7. Compliments: Compliments are a core part of solution-focused therapy. These can be direct or indirect. Giving compliments helps validate your efforts and experiences.
8. Reframing: This technique involves helping you see a situation from another perspective that’s more helpful. Your therapist can point out positive aspects of the situation, or challenge unhelpful views you might have about it.

SFBT can be used to treat a wide range of issues and conditions. It has been effective when used to treat mild or moderate cases of depression, anxiety disorders, relationship problems, behavioral issues, stress management, and life transitions and adjustments.

中文翻译

焦点解决短期疗法中使用的八种技巧

当你想到心理治疗时，你可能会想象与治疗师进行多次会谈，讨论你的过去。但这种方法并不总是被使用。事实上，一种非常不同的方法可能对多种心理健康问题有帮助，比如抑郁或焦虑。

这种方法——被称为焦点解决短期疗法（SFBT）——不是一个长期的过程。它被设计为短期治疗，关注现在和未来而不是过去。

心理学家史蒂夫·德·沙泽尔和茵素·金·伯格在20世纪70年代末开发了SFBT。这是一种在短时间内进行的治疗类型，强调寻找解决方案而不是剖析过去。这种治疗方法鼓励关注当下，激励人们努力做出改变以改善生活和心理健康。

SFBT包括多次会谈，使用各种技巧帮助来访者找到解决特定问题的方法。例如，你可能会在失去亲人后作为哀伤治疗的一部分参与SFBT技巧，或者你的治疗师可能会使用这些技巧帮助你管理焦虑。

SFBT与传统心理治疗有何不同？焦点解决疗法将重点放在解决方案上，而不是深入探究过去。传统的谈话疗法或心理治疗从收集详细的历史信息开始。SFBT方法识别当前的压力源，目标是确定改进策略。例如，认知行为疗法（CBT）涉及检查负面想法和行为。

在SFBT中，当下是核心，这与传统谈话疗法不同。相反，你朝着一个未来努力，在那里你已经克服了挣扎或学会了成功管理它们。

SFBT在指导信念下运作，即你拥有创造适应性改变所需的力量和资源。

焦点解决方法的原则和目标包括简洁和专注、构建解决方案而非解决问题、现在和未来导向的问题、来访者的优势和资源，以及治疗联盟。

焦点解决短期疗法中使用的八种技巧：
1. 目标制定：拥有清晰且可实现的目标让你有专注的方向。你和你的治疗师合作制定治疗目标。
2. 奇迹问题：如果奇迹发生，你的问题一夜之间消失了，你的生活会是什么样子？这个问题帮助你想象在克服或解决问题后，你的生活如何变得更好。
3. 例外发现提问：有没有时候你的问题不那么严重？或者有可能发生但没有发生的时候？你是如何处理这些情况的？这些例外问题帮助你寻找问题的例外情况。
4. 量表提问：量表提问帮助你和治疗师跟踪你在会谈中取得的进展。这些问题涉及从0到10对你的进展进行评分。
5. 应对提问：尽管有问题，你是如何能够处理日常生活的？这些问题促使你思考你是如何成功应对困难的。
6. 预设改变提问：预设改变提问鼓励你思考积极的变化——无论这些变化是大是小。
7. 赞美：赞美是焦点解决疗法的核心部分。这些可以是直接或间接的。给予赞美有助于验证你的努力和经历。
8. 重构：这种技巧涉及帮助你从另一个更有帮助的角度看待情况。你的治疗师可以指出情况的积极方面，或挑战你可能对其持有的无益观点。

SFBT可用于治疗广泛的问题和状况。它在治疗轻度或中度抑郁、焦虑障碍、关系问题、行为问题、压力管理和生活转变与调整方面已被证明有效。

文章概要

本文介绍了焦点解决短期疗法（SFBT）的八种核心技巧，包括目标制定、奇迹问题、例外发现提问、量表提问、应对提问、预设改变提问、赞美和重构。文章强调了SFBT与传统心理治疗的区别，即关注现在和未来而非过去，注重构建解决方案而非解决问题。结合关键词“Exception-finding techniques for goal identification in SFBT for career advancement”，文章特别突出了例外发现提问在职业发展目标识别中的应用价值，展示了如何通过寻找问题例外来识别个人优势和资源，从而促进职业成长。

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