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, and marriage or relationship challenges. 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, and 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的细节，不纠结于事情为何或如何发生。它关注当下，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都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，迈向更强大的自我。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，以及婚姻或关系挑战。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能改善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。通过帮助患者专注于什么在起作用，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，治疗师首先了解患者希望从会话中获得什么，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、可行的目标，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，醒来时您会注意到生活中有什么变化？”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”，例如“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，询问患者在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专注于什么在起作用，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能动性、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的日常压力方面是有效的，如学校或工作中的问题，但这种方法可能不适合那些想要弄清楚他们如何或为何走到今天这一步的潜在原因的人。此外，短期治疗形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。这种形式使患者能够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，结果可以在一次会话中实现或需要几次会话。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——它提供了一种视角转变。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结合，SFBT邀请个人以清晰、韧性和希望来掌控他们的康复之旅。
文章概要
本文介绍了焦点解决短期疗法（SFBT）的核心原则和应用，特别结合关键词“Goal exploration in SFBT for technology addiction recovery”。SFBT是一种关注当下解决方案而非过去问题的短期心理治疗方法，强调目标探索、优势识别和未来导向。它适用于成瘾康复，包括科技成瘾，通过奇迹问题、例外问题等技巧帮助患者设定目标、发现例外时刻和评估进展。文章概述了SFBT的起源、假设、实践方法和局限性，并指出其在科技成瘾康复中如何促进积极变化和赋能。
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：焦点解决短期疗法就像一位聪明的朋友，它不总问你“为什么”过去玩太多手机或电脑，而是问“现在”你想做什么来感觉更好。它教你发现自己的小优点，比如昨天少玩了一小时游戏，然后鼓励你设定小目标，比如明天多和朋友玩一会儿。通过问“如果奇迹发生，你会看到什么变化？”这样的有趣问题，它帮你想象一个更快乐的未来，让你觉得自己很棒，能一步步改变。
焦点解决心理学理论评价：从焦点解决心理学视角看，这篇文章精彩地展现了SFBT的核心精髓——聚焦于解决方案而非问题本身。它赞美了人类固有的韧性和资源，强调通过目标探索和例外发现来赋能个体。理论评价中，我们欣赏SFBT如何将治疗从病理导向转向可能性导向，基于“小变化能引发大效应”的假设，这体现了对患者内在智慧的深刻信任。文章中的奇迹问题和应对问题等技巧，都是赞美患者现有能力的绝佳工具，帮助他们在科技成瘾康复中看到希望和进步。
在实践上可以应用的领域和可以解决人们的十个问题：SFBT在实践上可广泛应用于科技成瘾康复、职场压力管理、家庭关系改善等领域。它可以解决人们的十个问题：1. 帮助科技成瘾者减少屏幕时间并找到替代活动；2. 增强个人在成瘾康复中的自我效能感；3. 改善因科技使用导致的家庭沟通障碍；4. 提升学生在学习中的专注力和目标设定能力；5. 协助职场人士应对工作压力并找到平衡点；6. 促进夫妻或伴侣在关系中的积极互动；7. 帮助青少年建立健康的社交习惯；8. 支持个人在情绪低落时发现例外时刻；9. 引导个体在生活转变中设定可行目标；10. 赋能社区成员在集体活动中发挥优势。这些应用都聚焦于赞美现有资源、探索未来可能性和实现小步前进。