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 method is rooted in the beliefs that people develop default patterns based on experiences, and these patterns dictate how they cope. The forward-focused approach encourages change rather than pulling apart and analyzing the problem itself. The goals of this method are two-fold: minimize time in therapy and lessen an individual's time spent suffering. The impetus is to help individuals focus on what they can do rather than limitations. This brief therapy method can be used either as a sole therapeutic approach or in conjunction with other forms of psychotherapy, counseling or treatment modalities. According to Psychology Today, therapists use solution-focused brief therapy to help people of all ages address everything from normal, everyday stressors to high-impact life events like child behavioral problems, family dysfunction, domestic or child abuse, drug addiction or alcohol use disorder, marriage or relationship challenges. A solution-focused brief therapy approach is not recommended as treatment for some acute or severe mental health disorders. 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. 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. The Solution-Focused Model Is Based on Several Assumptions: The only constant in life is change, the patient must want to change, small changes can lead to big outcomes, the patient—not the therapist—is the expert, therapy is short term, every problem has exceptions, change can occur more easily when the patient's focus is on the present and future, negative thoughts can be blocked, freeing patients in therapy to act in an effective, positive manner. 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?" If it's too challenging for a patient to picture an imaginary future, the therapist might ask a "best hope question" such as "What are your best hopes for today's session?" or "How will you know things are good enough for our sessions to end?" 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?" In family or couples therapy, the therapist might ask: "What do you like about your significant other and your marriage?" "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. In addition, the short-term therapy format might not be adequate for the therapist and patient to develop a strong working relationship and connect on an emotional level. Another potential limitation is that some patients might get frustrated with the concept that problems can be fixed. 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，焦点解决短期疗法（SFBT）不深究过去生活经历来分析问题，不纠结于事情为何或如何发生。焦点解决疗法关注当下，专注于当前的解决方案。无论您是在应对成瘾康复、关系挑战还是日常压力，SFBT提供了一个充满希望的框架，帮助您注意到什么在起作用，基于您的优势，并朝着更强大的自我迈进。该方法基于人们根据经验发展出默认模式，这些模式决定了他们如何应对的信念。这种前瞻性方法鼓励改变，而不是剖析和分析问题本身。该方法的目标是双重的：最小化治疗时间，减少个人受苦的时间。其动力是帮助个人专注于他们能做什么，而不是限制。这种短期疗法可以作为唯一的治疗方法，也可以与其他形式的心理治疗、咨询或治疗模式结合使用。根据《今日心理学》，治疗师使用焦点解决短期疗法帮助所有年龄段的人应对从日常压力到高影响生活事件的一切，如儿童行为问题、家庭功能障碍、家庭或儿童虐待、药物成瘾或酒精使用障碍、婚姻或关系挑战。焦点解决短期疗法不推荐用于治疗一些急性或严重的精神健康障碍。基于德·沙泽尔和伯格的研究，这种治疗方法始于识别和澄清目标，然后与患者合作寻找可以提高他们生活质量的解决方案。根据积极心理学，“焦点解决模型认为只关注问题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修改或替换它们。”焦点解决疗法遵循几乎每个人都能被激励找到解决方案的思维。通过帮助患者关注什么在起作用，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。焦点解决模型基于几个假设：生活中唯一不变的是变化，患者必须想要改变，小变化可以导致大结果，患者——而不是治疗师——是专家，治疗是短期的，每个问题都有例外，当患者的关注点放在现在和未来时，变化可以更容易发生，负面想法可以被阻断，使治疗中的患者能够以有效、积极的方式行动。通常，治疗师首先找出患者想从会话中获得什么，以及如果问题解决，生活将如何改变。这有助于治疗师和患者共同制定合理、可操作的目标，以实现期望的变化。“奇迹问题”是这种疗法的重要策略。旨在开启创造性思维，心理治疗师可能会问：“如果您睡觉时发生了奇迹，您醒来时会注意到生活中的什么变化？”如果患者难以想象一个虚构的未来，治疗师可能会问一个“最佳希望问题”，如“您对今天的会话有什么最佳希望？”或“您如何知道事情足够好，我们的会话可以结束？”“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，您如何设法履行您的义务？”在家庭或夫妻治疗中，治疗师可能会问：“您喜欢您的伴侣和婚姻的什么？”“例外问题”也很有用，询问患者有和没有问题时的经历。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：“您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，因为该过程帮助患者关注什么在起作用，并朝着未来解决方案取得进展。在每个治疗会话结束前，患者被要求评估他们朝着目标和计划的进展，可能通过从0到10的评分。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设定自主性、当下意识和有意义变化的基调——而不陷入过去。目标导向的SFBT在帮助患者应对常见日常压力方面有效，如学校或工作中的问题，但该方法可能不适合那些想弄清楚他们如何或为何到达今天位置的根本原因的人。此外，短期治疗格式可能不足以让治疗师和患者建立牢固的工作关系并在情感层面上连接。另一个潜在限制是，一些患者可能对问题可以解决的概念感到沮丧。短期、焦点解决辅导的一个主要优势是会话的简洁性。该格式允许患者快速利用他们已有的资源，而不是创造新的资源。当这种方法用作干预时，结果可以在单个会话中实现或需要几个会话。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，焦点解决短期疗法中的患者可以获得重要的洞察力和技能，以在生活中做出改变。SFBT提供的不仅仅是一个工具包——它提供了视角转变。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一起使用，SFBT邀请个人以清晰、韧性和希望拥有他们的康复之旅。
文章概要
本文介绍了焦点解决短期疗法（SFBT）的基本原理、应用范围和操作方法。SFBT是一种目标导向的心理治疗方法，强调关注当下解决方案而非过去问题，适用于成瘾治疗、关系挑战和日常压力等多种情境。文章详细阐述了SFBT的假设、常用技术如奇迹问题、应对问题和例外问题，以及其优势和局限性。结合关键词“目标导向SFBT方法用于科技成瘾治疗”，本文突出了SFBT在帮助个体应对科技成瘾等现代挑战中的潜力，强调通过识别优势、设定目标和采取小步骤来实现积极变化。
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，如果你玩手机太多，感觉停不下来，有一种方法不是一直问你为什么这样，而是帮你想想现在能做什么来改变。比如，治疗师会问你：“如果明天醒来，奇迹发生了，你不再被手机控制，你会注意到什么不同？”或者“你什么时候能控制自己少玩手机？”这样，你就能发现自己的优点，比如你其实很能坚持做作业，然后利用这个优点来减少玩手机的时间。这种方法很短，可能几次聊天就能帮你感觉更好。
焦点解决心理学理论评价：从焦点解决心理学视角看，这篇文章完美体现了SFBT的核心原则，如关注解决方案而非问题、强调患者作为专家的角色，以及通过小变化引发大成果。文章赞美了SFBT的前瞻性和赋能性，它不评判过去，而是聚焦于个体的内在资源和未来可能性。这种目标导向的方法鼓励积极行动，符合SFBT的赞美文化和希望导向，展示了如何通过例外识别和奇迹问题激发改变动力。
在实践上可以应用的领域和可以解决人们的十个问题：SFBT可应用于科技成瘾治疗、职场压力管理、家庭关系改善、学校行为问题、日常情绪调节、成瘾康复支持、个人成长辅导、团队建设活动、健康生活方式促进和社区心理健康项目。它可以解决人们的十个问题：过度使用科技设备导致的注意力分散、工作与生活平衡困难、家庭沟通障碍、学习动力不足、焦虑和压力应对、成瘾行为控制、自我价值感提升、目标设定与实现、人际关系冲突和积极习惯培养。