英文原文
Solution-focused therapy is a type of treatment that highlights a client's ability to solve problems, rather than why or how the problem was created. It was developed over some time after observations of therapists in a mental health facility in Wisconsin by Steve de Shazer and Insoo Kim Berg and their colleagues. Like positive psychology, Solution Focused Therapy (SFT) practitioners focus on goal-oriented questioning to assist a client in moving into a future-oriented direction. Solution-focused therapy has been successfully applied to a wide variety of client concerns due to its broad application. It has been utilized in a wide variety of client groups as well. The approach presupposes that clients have some knowledge of what will improve their lives. The following areas have utilized SFT with varying success: depression, relationship difficulties, drug and alcohol abuse, eating disorders, anger management, communication difficulties, crisis intervention, incarceration recidivism reduction. Goal clarification is an important technique in SFT. A therapist will need to guide a client to envision a future without the problem with which they presented. With coaching and positive questioning, this vision becomes much more clarified. With any presenting client concern, the main technique in SFT is illuminating the exception. The therapist will guide the client to an area of their life where there is an exception to the problem. The exception is where things worked well, despite the problem. Within the exception, an approach for a solution may be forged. The 'miracle question' is another technique frequently used in SFT. It is a powerful tool that helps clients to move into a solution orientation. This question allows clients to begin small steps toward finding solutions to presenting problems (Santa Rita Jr., 1998). It is asked in a specific way and is outlined later in this article. Experiment invitation is another way that therapists guide clients into solution orientation. By inviting clients to build on what is already working, clients automatically focus on the positive. In positive psychology, we know that this allows the client's mind to broaden and build from that orientation. Utilizing what has been working experimentally allows the client to find what does and doesn't work in solving the issue at hand. During the second half of a consultation with a client, many SFT therapists take a break to reflect on what they've learned during the beginning of the session. Consultation breaks and invitations for more information from clients allow for both the therapist and client to brainstorm on what might have been missed during the initial conversations. After this break, clients are complemented and given a therapeutic message about the presenting issue. The message is typically stated in the positive so that clients leave with a positive orientation toward their goals. The questions asked in Solution-Focused Therapy are positively directed and in a goal-oriented stance. The intention is to allow a perspective shift by guiding clients in the direction of hope and optimism to lead them to a path of positive change. Results and progress come from focusing on the changes that need to be made for goal attainment and increased well being. 1. Miracle Question: "Now, I want to ask you a strange question. Suppose that while you are sleeping tonight and the entire house is quiet, a miracle happens. The miracle is that the problem which brought you here is solved. However, because you are sleeping, you don't know that the miracle has happened. So, when you wake up tomorrow morning, what will be different that will tell you that a miracle has happened and the problem which brought you here is solved?" (de Shazer, 1988) 2. Presupposing change questions: "What stopped complete disaster from occurring?" "How did you avoid falling apart." "What kept you from unraveling?" 3. Exception Questions: Tell me about times when you don't get angry. Tell me about times you felt the happiest. When was the last time that you feel you had a better day? Was there ever a time when you felt happy in your relationship? What was it about that day that made it a better day? Can you think of a time when the problem was not present in your life? 4. Scaling Questions: "On a scale of 1-10, with 10 representing the best it can be and one the worst, where would you say you are today?" A follow-up question: "Why a four and not a five?" Questions like these allow the client to explore the positive, as well as their commitment to the changes that need to occur. 5. Coping Questions: "How have you managed so far?" "What have you done to stay afloat?" "What is working?" The main idea behind SFBT is that the techniques are positively and solution-focused to allow a brief amount of time for the client to be in therapy. Overall, improving the quality of life for each client, with them at the center and in the driver's seat of their growth. SFBT typically has an average of 5-8 sessions. During the sessions, goals are set. Specific experimental actions are explored and deployed into the client's daily life. By keeping track of what works and where adjustments need to be made, a client is better able to track his or her progress. Solution-Focused Therapy is an approach that empowers clients to own their abilities in solving life's problems. Rather than traditional psychotherapy that focuses on how a problem was derived, SFT allows for a goal-oriented focus to problem-solving. This approach allows for future-oriented, rather than past-oriented discussions to move a client forward toward the resolutions of their present problem. This approach is used in many different areas, including education, family therapy, and even in office settings. Creating cooperative and collaborative opportunities to problem solve allows mind-broadening capabilities. Illuminating a path of choice is a compelling way to enable people to explore how exactly they want to show up in this world.
中文翻译
焦点解决疗法是一种强调来访者解决问题能力的治疗方法，而不是关注问题为何或如何产生。它是由史蒂夫·德·沙泽尔、茵素·金·伯格及其同事在威斯康星州一家心理健康机构观察治疗师一段时间后发展起来的。与积极心理学类似，焦点解决疗法（SFT）从业者专注于以目标为导向的提问，帮助来访者朝着面向未来的方向前进。由于其广泛的应用性，焦点解决疗法已成功应用于各种来访者关注的问题，并被用于多种来访者群体。该方法假设来访者对自己生活的改善方向有一定了解。以下领域已不同程度地成功应用了SFT：抑郁症、关系困难、药物和酒精滥用、饮食障碍、愤怒管理、沟通困难、危机干预、减少再犯率。目标澄清是SFT中的一项重要技术。治疗师需要引导来访者设想一个没有他们当前问题的未来。通过辅导和积极提问，这一愿景变得更加清晰。对于任何来访者关注的问题，SFT的主要技术是照亮例外。治疗师将引导来访者关注生活中问题不存在的领域。例外是指尽管存在问题，但事情进展顺利的情况。在例外中，可以找到解决问题的方法。“奇迹问题”是SFT中常用的另一种技术。它是一个强大的工具，帮助来访者转向解决方案导向。这个问题让来访者开始采取小步骤寻找当前问题的解决方案（Santa Rita Jr., 1998）。它以特定方式提出，并在本文后面概述。实验邀请是治疗师引导来访者进入解决方案导向的另一种方式。通过邀请来访者建立在已经有效的基础上，来访者自动关注积极方面。在积极心理学中，我们知道这能让来访者的思维从该导向中拓宽和构建。实验性地利用已经有效的方法，让来访者找到解决当前问题有效和无效的方法。在与来访者咨询的后半段，许多SFT治疗师会休息一下，反思在会话开始时学到的东西。咨询休息和邀请来访者提供更多信息，让治疗师和来访者共同头脑风暴，思考在初始对话中可能遗漏的内容。休息后，来访者会得到赞美，并收到关于当前问题的治疗信息。信息通常以积极的方式陈述，以便来访者带着积极的目标导向离开。焦点解决疗法中提出的问题是积极导向和以目标为导向的。其意图是通过引导来访者朝着希望和乐观的方向，让他们走上积极变化的道路。结果和进展来自于关注为实现目标和提高幸福感所需做出的改变。1. 奇迹问题：“现在，我想问你一个奇怪的问题。假设今晚你睡觉时，整个房子都很安静，一个奇迹发生了。这个奇迹是把你带到这里的问题解决了。然而，因为你在睡觉，你不知道奇迹已经发生。所以，当你明天早上醒来时，会有什么不同告诉你奇迹已经发生，把你带到这里的问题已经解决了？”（de Shazer, 1988）2. 预设变化问题：“是什么阻止了完全灾难的发生？”“你是如何避免崩溃的？”“是什么让你没有崩溃？”3. 例外问题：告诉我你不生气的时候。告诉我你感到最快乐的时候。你上次感觉更好的一天是什么时候？有没有一次你在关系中感到快乐？那天是什么让它成为更好的一天？你能想到问题不在你生活中的时候吗？4. 量表问题：“在1-10的范围内，10代表最好，1代表最差，你今天会说自己在哪里？”后续问题：“为什么是四而不是五？”这样的问题让来访者探索积极方面，以及他们对需要发生的变化的承诺。5. 应对问题：“到目前为止你是如何管理的？”“你做了什么来保持漂浮？”“什么在起作用？”SFBT背后的主要思想是，这些技术是积极和以解决方案为中心的，让来访者在治疗中花费较短的时间。总体而言，提高每个来访者的生活质量，以他们为中心，掌握自己成长的主动权。SFBT通常平均有5-8次会话。在会话期间，设定目标。探索具体的实验性行动，并将其部署到来访者的日常生活中。通过跟踪什么有效以及需要调整的地方，来访者能更好地跟踪自己的进展。焦点解决疗法是一种让来访者拥有解决生活问题能力的方法。与关注问题如何产生的传统心理治疗不同，SFT允许以目标为导向专注于解决问题。这种方法允许面向未来的讨论，而不是面向过去的讨论，推动来访者朝着解决当前问题的方向前进。这种方法用于许多不同领域，包括教育、家庭治疗，甚至在办公室环境中。创造合作和协作解决问题的机会，可以拓宽思维的能力。照亮选择之路是一种引人注目的方式，让人们探索他们究竟想如何在这个世界上展现自己。
文章概要
本文介绍了焦点解决疗法（SFT）的核心理念、关键技术和应用领域。SFT强调来访者的解决问题能力，通过目标导向的提问（如奇迹问题、例外问题、量表问题、应对问题等）帮助来访者设想积极未来、识别已有资源和例外情况，从而促进积极变化。文章指出SFT已成功应用于抑郁症、关系困难、生产力提升等多个领域，并强调其在时间管理和生产力辅导中的潜力，通过设定具体目标、跟踪进展和实验行动，帮助个体提高效率和生活质量。
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，如果你有一个魔法棒，可以让你明天早上醒来时，所有让你烦恼的问题都消失了，你会注意到什么不同呢？这就是焦点解决疗法教我们的——不要老想着问题怎么来的，而是想想你希望未来变成什么样，然后找出你已经做得很好的地方，就像玩游戏一样，一步一步朝着目标前进。比如，如果你觉得时间不够用，可以问问自己：“什么时候我管理时间做得还不错？”然后多做那些有效的事情，这样你就能越来越棒地安排自己的学习和生活啦！
焦点解决心理学理论评价：从焦点解决心理学的视角来看，这篇文章精彩地展现了SFT的核心优势——它不仅仅是一种治疗方法，更是一种赋能和资源导向的生活哲学。文章强调来访者内在的解决能力，这与焦点解决心理学“来访者是自身问题的专家”这一基本信念完美契合。通过奇迹问题、例外寻找等技术，SFT巧妙地引导个体从“问题叙事”转向“解决方案叙事”，这种积极的重新框架过程本身就是一种强大的心理干预。文章提到的目标澄清和量表技术，体现了SFT对微小进步和积极变化的敏锐关注，这正是焦点解决心理学所倡导的“聚焦于已经发生的积极变化，而非尚未解决的问题”。这种未来导向、目标驱动的模式，不仅适用于临床设置，更能广泛融入日常生活，帮助人们构建更积极、更有动力的心理图景。
在实践上可以应用的领域和可以解决人们的十个问题：焦点解决疗法在时间管理和生产力辅导领域有着广阔的应用前景，它可以帮助人们：1. 设定清晰、可实现的工作和学习目标，减少拖延和迷茫感；2. 识别个人高效时段和已有时间管理技巧，增强自我效能感；3. 通过“例外询问”找到压力较小或效率较高的时刻，复制成功经验；4. 使用“量表问题”可视化评估任务进展和动力水平，及时调整策略；5. 应对工作负荷过重带来的焦虑和倦怠，聚焦于可控的小步骤改善；6. 改善团队协作中的沟通效率，建立共同解决方案导向；7. 平衡工作与生活，探索个人价值优先事项；8. 提升会议和项目管理的效果，鼓励创造性问题解决；9. 培养积极习惯，如规律作息或任务分解，增强生活掌控感；10. 在职业转型或学习新技能时，保持动力和乐观心态，稳步向前迈进。