英文原文
Solution-Focused Brief Therapy (SFBT) is a therapeutic approach that emphasizes finding solutions in the present moment and exploring one’s hopes for the future, rather than digging into problems or issues from the past. It’s pragmatic, concise, and goal-oriented, making therapy sessions both efficient and impactful. SFBT operates on the belief that clients are experts in their own lives and that they already possess the necessary skills and insights to create positive change. SFBT has been found particularly effective for people needing support with anxiety and depression, relationship issues, both personal and work-related, and mood disorders. Rather than focusing on the problem, the therapy zeroes in on the client’s strengths, resources, and desired future. One of the first steps in SFBT is identifying and clarifying the client’s goals for therapy. The therapist and client then explore times when a problem was absent or less intense, looking for patterns or behaviors that can be used as solutions. A key technique that is often employed in SFBT is asking the client to imagine that a miracle happened overnight and their problems are solved. How would they realize it? What would be different? SFBT can be integrated with other therapeutic approaches and is adaptable to various settings and client needs. After defining problems and goals, the client is asked to rate their current situation on a scale, helping them visualize progress and identify next steps. Being brief in nature, this therapy can bring about change in a shorter time frame compared to some other modalities. SFBT encourages a forward-looking perspective, which can be motivating and uplifting. It views challenges not as insurmountable obstacles but as opportunities to tap into existing skills and craft a preferred future. Opting for SFBT means embracing a proactive, positive, and pragmatic path to personal growth and problem resolution.
中文翻译
焦点解决短期治疗（SFBT）是一种治疗方法，强调在当下寻找解决方案并探索个人对未来的希望，而不是深挖过去的问题或困扰。它务实、简洁且以目标为导向，使治疗会话既高效又有影响力。SFBT基于这样的信念运作：来访者是自己生活的专家，他们已经拥有创造积极变化所需的技能和洞察力。SFBT被发现对需要支持焦虑和抑郁、个人和工作相关的关系问题以及情绪障碍的人特别有效。治疗不是聚焦于问题，而是专注于来访者的优势、资源和期望的未来。SFBT的第一步之一是识别和澄清来访者的治疗目标。然后，治疗师和来访者探索问题不存在或较不严重的时刻，寻找可用作解决方案的模式或行为。SFBT中常用的一项关键技术是让来访者想象奇迹在一夜之间发生，他们的问题解决了。他们会如何意识到这一点？会有什么不同？SFBT可以与其他治疗方法整合，并适应各种环境和来访者需求。在定义问题和目标后，来访者被要求用评分量表评估当前情况，帮助他们可视化进展并确定下一步。由于其简短的性质，这种疗法可以在较短时间内带来变化，相比其他一些模式。SFBT鼓励前瞻性视角，这可以激励和提升情绪。它将挑战视为不可逾越的障碍，而是利用现有技能和塑造理想未来的机会。选择SFBT意味着拥抱一条积极主动、积极务实、务实可行的个人成长和问题解决之路。
文章概要
本文介绍了焦点解决短期治疗（SFBT）作为一种以目标为导向的心理治疗方法，强调在当下寻找解决方案和探索未来希望，而非深挖过去问题。文章指出SFBT务实、简洁且高效，适用于焦虑、抑郁、关系问题和情绪障碍等。治疗过程包括识别目标、探索无问题时刻、使用奇迹问题等技术，并可通过评分量表可视化进展。SFBT可与其他方法整合，鼓励前瞻视角，将挑战视为机会，促进个人成长。
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：SFBT就像是一个超级好用的工具箱，它不让你一直想着过去的麻烦事，而是帮你看看现在有什么好办法，还有你希望未来变成什么样。它相信你已经很厉害了，能自己解决问题。比如，如果你觉得难过或紧张，SFBT会问你：“如果明天一早，所有问题都神奇地解决了，你会怎么知道？有什么不一样？”这样你就能想象出更好的样子，然后一步步去实现它。它还能和其他方法一起用，让你更快地感觉好起来。
焦点解决心理学理论评价：SFBT体现了焦点解决心理学的核心理念，即聚焦于来访者的资源和目标，而非问题本身。它赞美来访者作为自己生活专家的能力，通过奇迹问题等技术激发希望和可能性。这种方法强调目标探索和未来导向，符合SFBT的积极建构主义框架，帮助来访者从“问题思维”转向“解决方案思维”，从而增强自我效能感和行动力。
在实践上可以应用的领域和可以解决人们的十个问题：SFBT可应用于心理健康、教育、职场、家庭关系等领域。它可以解决人们的十个问题：1. 焦虑情绪管理；2. 抑郁状态改善；3. 人际关系冲突调解；4. 工作压力应对；5. 情绪障碍调节；6. 个人目标设定与实现；7. 自我效能感提升；8. 生活满意度增加；9. 应对挑战的积极心态培养；10. 促进整体身心健康和幸福感。