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.,
Traditional therapy has historically been problem-focused. It has analyzed a person’s problems from where they started and how those problems have an effect on that person’s life. Out of years of observation of family therapy sessions, the theory and applications of solution-focused therapy developed. Let’s explore the therapy, along with techniques and applications of the approach.
5 Solution-Focused Therapy Techniques
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.
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.
中文翻译
7种焦点解决疗法技巧与工作表（+PDF）
关键见解
* 焦点解决疗法强调识别优势与资源以创造切实解决方案，而非仅仅关注问题。* 奇迹问题与量表问题等技巧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指导来访者设定目标、追踪改进并建立解决问题的信心。
传统疗法历来以问题为中心。它分析一个人的问题从何开始以及这些问题如何影响其生活。经过多年对家庭治疗会谈的观察，焦点解决疗法的理论与应用得以发展。让我们探索这种疗法及其技巧与应用。
5种焦点解决疗法技巧
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，而非关注问题为何或如何产生。它由Steve de Shazer、Insoo Kim Berg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，以帮助来访者迈向未来导向的方向。焦点解决疗法因其广泛应用已成功应用于多种来访者关切领域，并用于多种来访者群体。该方法假设来访者对什么能改善生活有一定了解。以下领域已不同程度地应用了SFT：* 抑郁，* 关系困难，* 药物与酒精滥用，* 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中的重要技巧。治疗师需要引导来访者设想一个没有所呈现问题的未来。通过辅导和积极提问，这一愿景变得更加清晰。对于任何来访者关切，SFT的主要技巧是照亮例外。治疗师将引导来访者关注生活中问题例外的领域。例外是指尽管存在问题，但事情进展顺利的地方。在例外中，可以形成解决方案的方法。奇迹问题是SFT中常用的另一种技巧。它是一个强大的工具，帮助来访者转向解决方案导向。这个问题允许来访者开始小步骤寻找呈现问题的解决方案（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。利用实验上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治疗师会休息以反思会谈开始阶段所学。咨询休息和邀请来访者提供更多信息允许治疗师和来访者共同头脑风暴，思考初始对话中可能遗漏的内容。休息后，来访者得到赞美并收到关于呈现问题的治疗信息。信息通常以积极方式陈述，以便来访者带着对目标的积极导向离开。
实用的SFT工作表（PDF）
以下是四种用于焦点解决疗法的实用工作表。* 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
赞美在SFT中常用，以帮助来访者开始关注有效而非无效的方面。承认来访者对目标进展有影响让希望得以出现。一旦希望和视角转变发生，来访者可以决定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）：* 各领域成就，* 摆脱焦虑和抑郁，* 改善社会关系，* 改善身体健康。
思维导图是另一种用于增加希望和乐观的有效干预。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）显示，这种干预增加了目标追求和希望，以及整体幸福感。尽管生活教练与疗法不同，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，帮助结构化信息。它帮助来访者更好地分析、理解并在可能未自动自我生成的领域产生新想法。将其写在纸上也为未来目标设定提供了参考点。共情在SFBT实施中至关重要。来访者需要感到被从业者倾听和支持，以便任何前进运动发生。建议有意倾身以确保来访者知道从业者正在倾听。谈论优势并将这些优势与目标设定对齐是SFT中的重要干预。识别和承认对来访者已经有效的内容验证了优势。对这些优势的自我认识增强了自尊，进而改善了前进运动。
5个SFT提问来访者的问题
焦点解决疗法中提出的问题是积极导向和目标导向的。意图是通过引导来访者朝向希望和乐观的方向，允许视角转变，引领他们走向积极变化的道路。结果和进展来自关注为实现目标和增加幸福感所需的变化。
1. 奇迹问题
以下是管理奇迹问题的清晰示例。应慎重提出。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，整个房子安静，奇迹发生了。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发生了，把你带到这里的问题解决了？”（de Shazer, 1988）
2. 预设变化问题
焦点解决疗法从业者以衍生方式提问。以下是预设变化问题的几个例子：“什么阻止了完全灾难发生？”“你如何避免崩溃？”“什么让你没有瓦解？”
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. 上次你感觉有更好的一天是什么时候？4. 是否有过你在关系中感到快乐的时刻？5. 那天是什么让它成为更好的一天？6. 你能想到问题不在你生活中的时候吗？
4. 量表问题
这些是允许来访者评估其体验的问题。它们还允许来访者评估改变体验的动机。量表问题允许从业者添加一个也是积极的后续问题。量表问题的例子：“在1-10的量表上，10代表最好，1代表最差，你今天会说自己在哪里？”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面，以及他们对需要发生变化的承诺。
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，让他们从力量之地成长。“你到目前为止是如何管理的？”“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技巧）
SFBT背后的主要思想是技巧积极且以解决方案为中心，允许来访者在治疗中停留短暂时间。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的成长。SFBT通常平均有5-8次会谈。在会谈期间，设定目标。探索特定的实验行动并部署到来访者的日常生活中。通过跟踪有效和需要调整的地方，来访者能更好地追踪自己的进展。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）。它设计用于对抗问题饮酒，但在所有变化领域都有用。* 陈述你希望生活中某事不同的愿望。* 设想奇迹发生，你的生活确实不同。* 确保奇迹对你重要。* 保持奇迹小。* 用积极、具体和行为的语言定义变化。* 陈述你将如何开始旅程，而不是如何结束它。* 明确谁、哪里和何时，但不是为什么。
4种活动与练习
可用的简短练习选择 1. 焦点解决艺术疗法/书信写作 一个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：* 他们奇迹的图片，* 来访者做得好的事情，* 一切顺利的一天。那天有什么不同？* 他们生活中的特殊人物，2. 优势发现者 让来访者关注他们感到最强的时候。要求他们突出事情顺利时存在的优势。这可以是一个启发性活动，帮助来访者关注他们内在已有的优势。此任务的变体是让来访者询问生活中重要的人，告诉他们如何看待来访者的优势。从他人视角收集优势可以非常启发和帮助来访者进入优势视角。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创造性方式是通过思维导图。将奇迹放在思维导图中心。从中心开始，让来访者创建解决方案的分支以实现奇迹。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联系。4. 实验日记 鼓励来访者在现实生活环境中进行关于呈现问题的实验。让来访者从方法角度跟踪有效的内容。向来访者保证多种实验是有益的方法。
带回家的信息
焦点解决疗法是一种赋予来访者拥有解决生活问题能力的方法。与关注问题如何衍生的传统心理治疗不同，SFT允许以目标为导向的问题解决焦点。这种方法允许未来导向而非过去导向的讨论，推动来访者向前解决当前问题。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如何在这个世界上展现。
文章概要
本文介绍了焦点解决疗法的七种核心技巧与实用工作表，包括奇迹问题、量表问题、例外问题等，强调通过识别优势与资源来设定目标并创造解决方案。文章结合关键词“SFBT techniques for goal setting in improving sleep hygiene”，探讨了这些技巧如何应用于改善睡眠卫生的目标设定，例如通过奇迹问题设想优质睡眠的未来，用量表问题追踪睡眠质量进展，并利用工作表如SMART+目标工作表来具体规划睡眠改善步骤。文章还概述了焦点解决疗法在抑郁、关系困难等领域的应用，以及通过赞美、思维导图等干预措施增强希望与乐观，最终赋能来访者主动解决问题。
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：这篇文章就像一本魔法书，教我们怎么用神奇的问题和打分游戏来让自己睡得更好。比如，想象一下，如果今晚你睡觉时有个奇迹发生，让你一觉睡到天亮，明天早上你会发现自己精神特别好，这就是“奇迹问题”。还有，你可以给自己今天的睡眠打个分，从1到10，看看明天能不能提高一点。书里还有很多小练习，比如画一张梦想中的好睡眠图，或者写日记记录哪些方法让你睡得更香。这些方法都是让我们关注自己已经做得很棒的地方，而不是老想着睡不着的问题。
焦点解决心理学理论评价：从焦点解决心理学视角看，这篇文章卓越地体现了该理论的核心原则。它强调资源导向而非问题导向，通过奇迹问题、例外问题等技巧，巧妙地将焦点从睡眠障碍转移到睡眠改善的可能性上。文章赞美了来访者内在的解决能力，如通过量表问题激发自我评估和动机，这符合SFBT的“来访者是专家”理念。目标设定部分，如使用SMART+工作表，展示了如何将模糊愿望转化为具体、可操作的目标，促进小步骤进展。整体上，文章传递了积极、未来导向的基调，鼓励读者从现有优势出发，构建解决方案，这正是焦点解决心理学赞美现有资源、聚焦目标实现的精髓。
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，这些技巧可广泛应用于心理咨询、教育辅导、职场培训和日常自我提升。针对改善睡眠卫生，它们能帮助人们解决以下十个问题：1. 睡眠目标模糊不清，通过奇迹问题明确理想睡眠状态；2. 缺乏睡眠改善动力，用量表问题增强自我激励；3. 忽视已有睡眠优势，用例外问题发现偶尔睡好的时刻；4. 睡眠焦虑过度，用应对问题聚焦现有应对策略；5. 睡眠计划不具体，用SMART+工作表制定详细步骤；6. 睡眠进展难以追踪，用实验日记记录有效方法；7. 睡眠问题孤立看待，用思维导图连接整体健康；8. 睡眠自信不足，用赞美干预提升自我效能；9. 睡眠习惯固化，用预设变化问题探索新可能性；10. 睡眠改善停滞，用咨询休息促进反思与调整。这些应用展现了焦点解决技巧在促进睡眠健康方面的广阔前景。