英文原文
7 Solution-Focused Therapy Techniques and Worksheets (+PDF)
Key Insights
Solution-focused therapy emphasizes identifying strengths & resources to create tangible solutions rather than focusing solely on problems. Techniques like the Miracle Question & scaling questions help clients envision positive outcomes & measure progress. Worksheets & structured questions guide clients to set goals, track improvements & build confidence in their problem-solving abilities.
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.
Handy SFT Worksheets (PDF)
Here are four handy worksheets for use with solution-focused therapy.
Miracle worksheet, Exceptions to the Problem Worksheet, Scaling Questions Worksheet, SMART+ Goals Worksheet.
Solution-Focused Therapy Interventions
Compliments are frequently used in SFT, to help the client begin to focus on what is working, rather than what is not. Acknowledging that a client has an impact on the movement toward a goal allows hope to become present. Once hope and perspective shift occurs, a client can decide what daily actions they would like to take in attaining a goal.
Higher levels of hope and optimism can predict the following desirable outcomes (Peterson & Seligman, 2004)
achievement in all sorts of areas, freedom from anxiety and depression, improved social relationships, improved physical well being.
Mind mapping is an effective intervention also used to increase hope and optimism. This intervention is often used in life coaching practices. A research study done on solution-focused life coaching (Green, Oades, & Grant, 2006) showed that this type of intervention increases goal striving and hope, in addition to overall well-being.
Though life coaching is not the same as therapy, this study shows the effectiveness of improving positive behavior through solution-focused questioning.
Mind mapping is a visual thinking tool that helps structure information. It helps clients to better analyze, comprehend, and generate new ideas in areas they might not have been automatically self-generated. Having it on paper gives them a reference point for future goal setting as well.
Empathy is vital in the administration of SFBT. A client needs to feel heard and held by the practitioner for any forward movement to occur. Intentionally leaning in to ensure that a client knows that the practitioner is engaged in listening is recommended.
Speaking to strengths and aligning those strengths with goal setting are important interventions in SFT. Recognizing and acknowledging what is already working for the client validates strengths. Self-recognition of these strengths increases self-esteem and in turn, improves forward movement.
5 SFT Questions to Ask Clients
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
Here is a clear example of how to administer the miracle question. It should be delivered deliberately. When done so, it allows the client to imagine the miracle occurring.
“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
A practitioner of solution-focused therapy asks questions in an approach derived way.
Here are a few examples of presupposing change questions
“What stopped complete disaster from occurring?” “How did you avoid falling apart.” “What kept you from unraveling?”
3. Exception Questions
Examples of exception questions include
1. Tell me about times when you don’t get angry. 2. Tell me about times you felt the happiest. 3. When was the last time that you feel you had a better day? 4. Was there ever a time when you felt happy in your relationship? 5. What was it about that day that made it a better day? 6. Can you think of a time when the problem was not present in your life?
4. Scaling Questions
These are questions that allow a client to rate their experience. They also allow for a client to evaluate their motivation to change their experience. Scaling questions allow for a practitioner to add a follow-up question that is in the positive as well.
An example of a scaling question “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
These types of questions open clients up to their resiliency. Clients are experts in their life experience. Helping them see what works, allows them to grow from a place of strength.
“How have you managed so far?” “What have you done to stay afloat?” “What is working?”
Solution-Focused Brief Therapy (SFBT Techniques)
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.
A method has developed from the Miracle Question entitled, The Miracle Method. The steps follow below (Miller & Berg, 1996). It was designed for combatting problematic drinking but is useful in all areas of change.
State your desire for something in your life to be different. Envision a miracle happening, and your life IS different. Make sure the miracle is important to you. Keep the miracle small. Define the change with language that is positive, specific, and behavioral. State how you will start your journey, rather than how you will end it. Be clear about who, where, and when, but not the why.
4 Activities & Exercises
A short selection of exercises which can be used
1. Solution-focused art therapy/ letter writing
A powerful in-session task is to request a client to draw or write about one of the following, as part of art therapy
a picture of their miracle, something the client does well, a day when everything went well. What was different about that day?, a special person in their life.
2. Strengths Finders
Have a client focus on a time when they felt their strongest. Ask them to highlight what strengths were present when things were going well. This can be an illuminating activity that helps clients focus on the strengths they already have inside of them.
A variation of this task is to have a client ask people who are important in their lives to tell them how they view the client’s strengths. Collecting strengths from another’s perspective can be very illuminating and helpful in bringing a client into a strength perspective.
3. Solution Mind Mapping
A creative way to guide a client into a brainstorm of solutions is by mind mapping. Have the miracle at the center of the mind map. From the center, have a client create branches of solutions to make that miracle happen. By exploring solution options, a client will self-generate and be more connected to the outcome.
4. Experiment Journals
Encourage clients to do experiments in real-life settings concerning the presenting problem. Have the client keep track of what works from an approach perspective. Reassure the client that a variety of experiments is a helpful approach.
Best SFT Books
These books are recommended reads for solution-focused therapy.
1. The Miracle Method: A Radically New Approach to Problem Drinking – Insoo Kim Berg and Scott D. Miller Ph.D.
The Miracle Method by Scott D. Miller and Insoo Kim Berg is a book that has helped many clients overcome problematic drinking since the 1990s.
By utilizing the miracle question in the book, those with problematic drinking behaviors are given the ability to envision a future without the problem.
Concrete, obtainable steps in reaching the envisioned future are laid out in this supportive read.
2. Solution Focused Brief Therapy: 100 Key Points and Techniques – Harvey Ratney, Evan George and Chris Iveson
Solution Focused Brief Therapy: 100 Key Points and Techniques is a well-received book on solution-focused therapy. Authors Ratner, George, and Iveson provide a concisely written and easily understandable guide to the approach.
Its accessibility allows for quick and effective change in people’s lives.
The book covers the approach’s history, philosophical underpinnings, techniques, and applications. It can be utilized in organizations, coaching, leadership, school-based work, and even in families.
The work is useful for any practitioner seeking to learn the approach and bring it into practice.
3. Handbook of Solution-Focused Brief Therapy (Jossey-Bass Psychology) – Scott D. Miller, Mark Hubble and Barry L. Duncan
Miller, Hubble, and Duncan’s Handbook of Solution-Focused Brief Therapy is a resource for any practitioner needing a toolbox in the therapy’s approach.
It includes work from 28 of the lead practitioners in the field and how they have integrated the solution-focused approach with the problem-focused approach.
It utilizes research across treatment modalities to better equip new practitioners with as many tools as possible.
4. More Than Miracles: The State of the Art of Solution -Focused Therapy (Routledge Mental Health Classic Editions) – Steve de Shazer and Yvonne Dolan
In More Than Miracles by Steven De Shazer and others, is the most up-to-date review of the SFBT approach.
It allows the reader to peek into hundreds of hours of observation of psychotherapy.
It highlights what questions work and provides a thoughtful overview of applications to complex problems.
A Take-Home Message
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.
Thanks for reading!
中文翻译
7种焦点解决疗法技术与工作表（+PDF）
关键见解
焦点解决疗法强调识别优势和资源以创造切实的解决方案，而不是仅仅关注问题。奇迹问题和量表问题等技术帮助来访者设想积极结果并衡量进展。工作表与结构化问题引导来访者设定目标、跟踪改进并建立解决问题的信心。
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，而非问题为何或如何产生。它由史蒂夫·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而来。
与积极心理学类似，焦点解决疗法从业者专注于目标导向的提问，以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问题。它也被用于多种来访者群体。该方法预设来访者对自己生活中需要改善的方面有一定了解。
以下领域已不同程度地成功应用了焦点解决疗法
抑郁、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。
目标澄清是焦点解决疗法中的一项重要技术。治疗师需要引导来访者设想一个没有当前问题的未来。通过指导和积极提问，这一愿景变得更加清晰。
对于任何来访者问题，焦点解决疗法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例外情况。例外是指尽管存在问题，但事情进展顺利的时刻。在例外中，可以找到解决方案的途径。
“奇迹问题”是焦点解决疗法中常用的另一项技术。它是一个强大的工具，帮助来访者转向解决方案导向。这个问题使来访者能够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，本文稍后将概述。
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。通过邀请来访者在已经有效的基础上继续发展，来访者会自动关注积极方面。在积极心理学中，我们知道这能使来访者的思维拓宽并基于此导向发展。
利用实验证明有效的方法，来访者可以发现哪些方法有效、哪些无效来解决当前问题。在与来访者咨询的后半段，许多焦点解决疗法治疗师会休息一下，反思在咨询开始时学到的东西。
咨询休息和邀请来访者提供更多信息，使治疗师和来访者能够共同头脑风暴，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性信息。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。
实用的焦点解决疗法工作表（PDF）
以下是四种实用的焦点解决疗法工作表。
奇迹工作表、问题例外工作表、量表问题工作表、SMART+目标工作表。
焦点解决疗法干预措施
赞美在焦点解决疗法中经常使用，以帮助来访者开始关注有效的事物，而非无效的。承认来访者对目标进展有影响，能让希望出现。一旦希望和视角转变发生，来访者可以决定他们希望采取哪些日常行动来实现目标。
更高水平的希望和乐观可以预测以下理想结果（Peterson & Seligman, 2004）
在各个领域取得成就、摆脱焦虑和抑郁、改善社会关系、改善身体健康。
思维导图是一种有效的干预措施，也用于增加希望和乐观。这种干预常用于生活教练实践。一项关于焦点解决生活教练的研究（Green, Oades, & Grant, 2006）表明，这种干预能增加目标追求和希望，以及整体幸福感。
尽管生活教练与治疗不同，但这项研究显示了通过焦点解决提问改善积极行为的有效性。
思维导图是一种视觉思维工具，有助于组织信息。它帮助来访者更好地分析、理解并在他们可能不会自动产生想法的领域生成新想法。将其写在纸上也为他们未来的目标设定提供了参考点。
共情在焦点解决短期疗法的实施中至关重要。来访者需要感到被从业者倾听和支持，才能有任何前进的动力。建议有意地倾身以确保来访者知道从业者在专注倾听。
谈论优势并将这些优势与目标设定对齐是焦点解决疗法中的重要干预措施。识别和承认对来访者已经有效的事物，验证了他们的优势。对这些优势的自我认知增强了自尊，进而促进了前进的动力。
5个焦点解决疗法提问
焦点解决疗法中的提问是积极导向且目标导向的。其意图是通过引导来访者朝着希望和乐观的方向，实现视角转变，引领他们走上积极改变的道路。结果和进展来自于关注为实现目标和增加幸福感所需做出的改变。
1. 奇迹问题
以下是实施奇迹问题的清晰示例。应慎重地提出。这样做时，它允许来访者想象奇迹发生。
“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. 预设改变问题
焦点解决疗法的从业者以衍生方式提问。
以下是几个预设改变问题的例子
“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
例外问题的例子包括
1. 告诉我你不生气的时候。2. 告诉我你感到最快乐的时候。3. 你上次感觉过得更好是什么时候？4. 有没有什么时候你在关系中感到快乐？5. 那天是什么让它变得更好？6. 你能想到问题不在你生活中的时候吗？
4. 量表问题
这些问题允许来访者评估他们的体验。它们还允许来访者评估他们改变体验的动机。量表问题允许从业者添加一个同样是积极的后续问题。
量表问题的例子“在1-10的量表上，10代表最好，1代表最差，你今天会说自己处于哪个位置？”
后续问题“为什么是四而不是五？”
这样的问题允许来访者探索积极方面，以及他们对需要发生的改变的承诺。
5. 应对问题
这类问题打开来访者的韧性。来访者是自身生活经验的专家。帮助他们看到什么有效，使他们能够从力量之地成长。
“到目前为止你是如何应对的？”“你做了什么来保持漂浮？”“什么在起作用？”
焦点解决短期疗法（SFBT技术）
焦点解决短期疗法背后的主要思想是，技术是积极且以解决方案为中心的，允许来访者在治疗中花费较短的时间。总体而言，提高每位来访者的生活质量，以他们为中心并掌握自己成长的主动权。焦点解决短期疗法通常平均有5-8次会谈。
在会谈期间，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。
从奇迹问题发展出一种方法，称为奇迹方法。步骤如下（Miller & Berg, 1996）。它最初设计用于对抗问题饮酒，但在所有改变领域都有用。
陈述你希望生活中某些方面不同的愿望。设想一个奇迹发生，你的生活确实不同。确保这个奇迹对你很重要。保持奇迹微小。用积极、具体和行为的语言定义改变。陈述你将如何开始旅程，而不是如何结束。明确谁、在哪里、何时，但不要问为什么。
4项活动与练习
可供使用的简短练习选择
1. 焦点解决艺术疗法/书信写作
一项强大的会谈内任务是要求来访者绘制或书写以下内容之一，作为艺术疗法的一部分
他们的奇迹图画、来访者做得好的事情、一切顺利的一天。那天有什么不同？、他们生活中的一个特别的人。
2. 优势发现者
让来访者关注他们感到最强大的时刻。要求他们强调事情进展顺利时出现的优势。这是一项启发性的活动，帮助来访者关注他们内心已有的优势。
这项任务的一个变体是让来访者询问他们生活中重要的人，告诉他们如何看待来访者的优势。从他人角度收集优势可以非常有启发性，并有助于将来访者带入优势视角。
3. 解决方案思维导图
引导来访者进行解决方案头脑风暴的一种创造性方式是思维导图。将奇迹放在思维导图的中心。从中心出发，让来访者创建解决方案的分支来实现那个奇迹。通过探索解决方案选项，来访者将自我生成并与结果更紧密相连。
4. 实验日记
鼓励来访者在现实生活环境中进行关于当前问题的实验。让来访者从方法角度跟踪什么有效。向来访者保证，多种实验是一种有益的方法。
最佳焦点解决疗法书籍
这些是推荐的焦点解决疗法读物。
1. 《奇迹方法：问题饮酒的激进新方法》——茵素·金·伯格和斯科特·D·米勒博士
斯科特·D·米勒和茵素·金·伯格的《奇迹方法》是一本自1990年代以来帮助许多来访者克服问题饮酒的书籍。
通过利用书中的奇迹问题，那些有问题饮酒行为的人能够设想一个没有问题的未来。
这本支持性读物列出了实现设想未来的具体、可实现的步骤。
2. 《焦点解决短期疗法：100个关键点与技术》——哈维·拉特纳、埃文·乔治和克里斯·艾夫森
《焦点解决短期疗法：100个关键点与技术》是一本广受好评的焦点解决疗法书籍。作者拉特纳、乔治和艾夫森提供了简洁易懂的该疗法指南。
其可及性允许在人们生活中实现快速有效的改变。
本书涵盖了该疗法的历史、哲学基础、技术和应用。它可用于组织、教练、领导力、学校工作，甚至家庭中。
这项工作对任何希望学习该疗法并将其付诸实践的从业者都有用。
3. 《焦点解决短期疗法手册》（Jossey-Bass心理学）——斯科特·D·米勒、马克·哈勃和巴里·L·邓肯
米勒、哈勃和邓肯的《焦点解决短期疗法手册》是任何需要该疗法工具箱的从业者的资源。
它包括该领域28位主要从业者的工作，以及他们如何将焦点解决方法与问题聚焦方法整合。
它利用跨治疗模式的研究，以更好地为新从业者配备尽可能多的工具。
4. 《超越奇迹：焦点解决疗法的最新进展》（Routledge心理健康经典版）——史蒂夫·德·沙泽尔和伊冯娜·多兰
史蒂文·德·沙泽尔等人的《超越奇迹》是对焦点解决短期疗法方法的最新回顾。
它允许读者窥视数百小时的心理治疗观察。
它强调了哪些问题有效，并提供了对复杂问题应用的深思熟虑概述。
带回家的信息
焦点解决疗法是一种使来访者能够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，焦点解决疗法允许以目标导向的方式解决问题。这种方法允许进行面向未来的讨论，而非面向过去，以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，甚至办公室环境。创造合作和协作的问题解决机会，允许思维拓宽能力。照亮选择之路是一种引人注目的方式，使人们能够探索他们究竟想在这个世界上如何展现自己。
感谢阅读！
文章概要
本文详细介绍了焦点解决疗法（SFT）的七种核心技术，包括奇迹问题、量表问题、例外问题等，并提供了实用的工作表如奇迹工作表和SMART+目标工作表。文章强调了SFT如何通过识别来访者的优势和资源，以目标导向的方式帮助他们解决问题，而非深究问题根源。SFT已成功应用于抑郁、关系困难、药物滥用等多个领域，其短期疗法（SFBT）通常只需5-8次会谈，专注于未来导向的解决方案。文章还推荐了相关书籍和活动，如思维导图和实验日记，以增强实践效果。
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
这篇文章就像一本超酷的“解决问题秘籍”！它告诉我们，当我们遇到困难时，不用一直盯着问题看，而是可以想想自己有哪些超能力（比如以前成功的时候），然后想象一个“奇迹”——如果问题突然解决了，生活会变成什么样子？我们可以用打分的方式看看自己进步了多少，还可以画图或写日记来记录好方法。这样，我们就能变得更自信，一步一步实现目标啦！
焦点解决心理学理论评价
这篇文章精彩地展现了焦点解决心理学的核心理念，它完美地体现了“赞美、目标视角和未来可能性”的原则。文章没有停留在问题分析上，而是将焦点转向来访者已有的优势和资源，这种积极取向能有效激发来访者的内在动力。奇迹问题和量表问题等技术，巧妙地引导来访者从“问题思维”转向“解决方案思维”，这种未来导向的提问方式，正是焦点解决心理学强调的“构建希望”的过程。文章中提到的工作表和活动，如思维导图和实验日记，都是将理论转化为实践的可操作工具，它们帮助来访者将抽象的目标具体化，从而增强自我效能感。这种以来访者为中心、强调合作与赋能的方法，充分展示了焦点解决心理学在促进个人成长和积极改变方面的强大潜力。
在实践上可以应用的领域和可以解决人们的十个问题
在实践上，焦点解决疗法可以广泛应用于多个领域，包括心理健康咨询、学校教育、家庭关系辅导、职场团队建设、社区服务、医疗康复、司法矫正、成瘾治疗、个人成长教练和危机干预。它可以解决人们的十个问题：帮助人们从抑郁情绪中看到希望和行动方向；改善人际关系中的沟通和冲突；支持个人克服成瘾行为并建立健康习惯；管理愤怒情绪并提升情绪调节能力；增强自信心和自我价值感；设定并实现个人或职业目标；应对生活压力和提高抗逆力；解决家庭矛盾并促进和谐；提升学习或工作效率；以及在危机后重建生活意义和前进动力。