英文原文
8 Techniques Used in Solution-Focused Brief Therapy | SonderMind
When you think of therapy, you might picture multiple sessions where you discuss your past with a therapist. But that approach isn’t always used. In fact, a very different approach may be helpful for several mental health issues, like depression or anxiety.
This approach — known as solution-focused brief therapy (SFBT) — isn’t a long-term process. It’s designed to be short-term and focuses on the present and future rather than the past.
Psychologists Steve de Shazer and Insoo Kim Berg developed SFBT in the late 1970s. It’s a type of therapy that’s done during a short time period and emphasizes finding solutions rather than unpacking the past. This therapeutic approach encourages focus on the present and motivates people to work on making changes to improve their lives and mental well-being.
SFBT includes multiple sessions where various techniques are used to help clients find solutions to address specific issues. For example, you might participate in SFBT techniques as part of grief therapy after losing a loved one, or your therapist might use these techniques to help you manage anxiety.
Solution-focused therapy puts the focus on solutions versus taking a deep dive into the past. Traditional talk therapy or psychotherapy begins with gathering detailed historical information. The SFBT approach identifies current stressors with a goal of identifying strategies to improve. For example, cognitive behavioral therapy (CBT) involves examining negative thoughts and behaviors.
With SFBT, the present is front and center which differs from traditional talk therapy. Instead, you work toward a future where you’ve overcome your struggles or learned to successfully manage them.
SFBT works under the guiding belief that you have the strength and resources you need to create adaptive changes in your life.
8 techniques used in solution-focused brief therapy:
1. Goal development: Having clear and achievable goals to work on gives you something to focus on. You and your therapist collaborate to come up with goals for therapy.
2. The Miracle Question: What would your life be like if, by some miracle, your problems went away overnight? This question helps you visualize how your life could change for the better after overcoming or solving your problems.
3. Exception-finding questions: Have there been times when your problem wasn’t as severe? Or times when it could have happened, but didn’t? How did you handle these situations? These exception questions help you look for exceptions to your problem.
4. Scaling questions: Scaling questions help you and your therapist keep track of the progress you make during your sessions. These questions involve giving ratings from 0 to 10 on your progress.
5. Coping questions: How have you been able to handle day-to-day life, despite your problem? This is an example of a coping question that may be used in SFBT. These questions cause you to think about how you’ve successfully coped with difficulties.
6. Presupposing change questions: Noticing positive changes can be tough when you’re struggling. Presupposing change questions encourage you to think about these kinds of changes — whether they’re big or small changes.
7. Compliments: Compliments are a core part of solution-focused therapy. These can be direct or indirect. For example, your therapist might acknowledge the steps you’re taking to make changes and how difficult this can be.
8. Reframing: You can look at the same situation or experience in different ways. That’s the basis behind reframing in SFBT. This technique involves helping you see a situation from another perspective that’s more helpful.
SFBT can be used to treat a wide range of issues and conditions. It may not be suitable for more severe or complex disorders. However, it has been successfully used for certain mild to moderate disorders and other kinds of issues.
SFBT has been effective when used to treat mild or moderate cases of depression. It’s been shown to help treat specific symptoms of depression. It has also been beneficial for individuals who may not have the time to commit to long-term therapy, as results can be achieved with fewer sessions.
As with depression, SFBT has been an effective form of therapy for mild to moderate cases of anxiety. It has been successfully used to help adults who have generalized anxiety and social anxiety. SFBT has also been shown to be effective in helping adolescents with anxiety.
SFBT can offer an effective way to manage stress. As an example, one Tanaffos study illustrates that this solution-focused approach helped lower perceived stress and depression in patients with breast cancer.
Losing loved ones, getting divorced, moving away from family, and other life transitions may be difficult to manage. SFBT offers a short-term approach to helping people navigate these changes in life and adapt in healthy ways.
中文翻译
焦点解决短期治疗中使用的八种技术 | SonderMind
当你想到治疗时，你可能会想象多次与治疗师讨论你的过去。但这种方法并不总是被使用。事实上，一种非常不同的方法可能对多种心理健康问题有帮助，比如抑郁或焦虑。
这种方法——被称为焦点解决短期治疗（SFBT）——不是一个长期的过程。它被设计为短期治疗，专注于现在和未来，而不是过去。
心理学家Steve de Shazer和Insoo Kim Berg在20世纪70年代末开发了SFBT。这是一种在短时间内进行的治疗类型，强调寻找解决方案，而不是剖析过去。这种治疗方法鼓励关注现在，并激励人们努力做出改变，以改善他们的生活和心理健康。
SFBT包括多次会谈，其中使用各种技术来帮助客户找到解决特定问题的方法。例如，你可能会在失去亲人后作为悲伤治疗的一部分参与SFBT技术，或者你的治疗师可能会使用这些技术来帮助你管理焦虑。
焦点解决治疗将重点放在解决方案上，而不是深入探究过去。传统的谈话治疗或心理治疗从收集详细的历史信息开始。SFBT方法识别当前的压力源，目标是确定改进策略。例如，认知行为疗法（CBT）涉及检查负面想法和行为。
在SFBT中，现在是核心，这与传统的谈话治疗不同。相反，你朝着一个未来努力，在那里你已经克服了挣扎或学会了成功管理它们。
SFBT在指导信念下运作，即你拥有创造适应性改变所需的力量和资源。
焦点解决短期治疗中使用的八种技术：
1. 目标发展：拥有清晰且可实现的目标可以让你有所专注。你和你的治疗师合作制定治疗目标。
2. 奇迹问题：如果通过某种奇迹，你的问题一夜之间消失了，你的生活会是什么样子？这个问题帮助你想象在克服或解决问题后，你的生活会如何变得更好。
3. 例外发现提问：有没有过你的问题不那么严重的时候？或者可能发生但没有发生的时候？你是如何处理这些情况的？这些例外提问帮助你寻找问题的例外情况。
4. 量表提问：量表提问帮助你和你的治疗师跟踪你在会谈中取得的进展。这些问题涉及从0到10对你的进展进行评分。
5. 应对提问：尽管有问题，你是如何能够处理日常生活的？这是SFBT中可能使用的应对提问的一个例子。这些问题让你思考你是如何成功应对困难的。
6. 预设改变提问：当你挣扎时，注意到积极变化可能很困难。预设改变提问鼓励你思考这些变化——无论是大变化还是小变化。
7. 赞美：赞美是焦点解决治疗的核心部分。这些可以是直接或间接的。例如，你的治疗师可能会承认你正在采取的步骤以及这有多困难。
8. 重构：你可以从不同角度看待相同的情况或经历。这就是SFBT中重构的基础。这种技术涉及帮助你从另一个更有帮助的角度看待情况。
SFBT可用于治疗广泛的问题和状况。它可能不适合更严重或复杂的障碍。然而，它已成功用于某些轻度至中度障碍和其他类型的问题。
SFBT在治疗轻度或中度抑郁病例时有效。它已被证明有助于治疗抑郁的特定症状。对于那些可能没有时间进行长期治疗的个人也有益，因为可以通过较少的会谈取得结果。
与抑郁一样，SFBT是治疗轻度至中度焦虑病例的有效形式。它已成功用于帮助患有广泛性焦虑和社交焦虑的成年人。SFBT也被证明在帮助青少年焦虑方面有效。
SFBT可以提供一种有效的压力管理方式。例如，一项Tanaffos研究表明，这种焦点解决方法有助于降低乳腺癌患者的感知压力和抑郁。
失去亲人、离婚、远离家人和其他生活转变可能难以管理。SFBT提供了一种短期方法，帮助人们应对这些生活变化并以健康的方式适应。
文章概要
本文介绍了焦点解决短期治疗（SFBT）的八种核心技术，包括目标发展、奇迹问题、例外发现提问、量表提问、应对提问、预设改变提问、赞美和重构。文章强调了SFBT作为一种短期、面向现在和未来的治疗方法，专注于解决方案而非问题根源，适用于抑郁、焦虑、压力管理和生活转变等多种心理健康问题。结合关键词“SFBT small steps methodology in SFBT for phobia treatment”，文章展示了SFBT如何通过小步骤方法帮助恐惧症患者逐步克服恐惧，例如通过目标设定和量表提问来跟踪进展，利用例外发现提问寻找恐惧减轻的时刻，以及通过重构技术改变对恐惧情境的看法。
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：
这篇文章讲的是焦点解决短期治疗，就像是一个快速帮助人们变好的方法。它不像有些治疗要花很长时间聊过去的事情，而是直接想现在和未来怎么变得更好。里面有八个小技巧，比如设定小目标、想象如果问题突然消失生活会多美好、找找有没有问题不那么严重的时候、用数字打分看进步、想想自己是怎么挺过困难时刻的、注意已经发生的好变化、听别人夸夸自己、换个角度看事情。这些技巧可以帮助害怕某些东西的人慢慢不怕，比如先定个小目标靠近一点点害怕的东西，然后庆祝自己的勇敢。
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短期治疗的核心精髓，它完美体现了“解决方案导向”而非“问题导向”的哲学。SFBT相信每个人都拥有内在的力量和资源来创造改变，这种积极假设为治疗注入了希望和动力。八种技术如奇迹问题、例外发现和量表提问，都是基于“小步骤产生大变化”的信念，帮助客户从现有优势出发，构建未来可能性。这种治疗方法赞美客户的努力和进步，强化他们的自我效能感，是心理学实践中一颗璀璨的明珠。
在实践上可以应用的领域和可以解决人们的十个问题：
1. 恐惧症治疗：通过小步骤暴露和量表提问，帮助患者逐步克服特定恐惧。
2. 焦虑管理：使用应对提问和预设改变提问，减少日常焦虑感。
3. 抑郁缓解：通过目标发展和赞美，提升情绪和动力。
4. 压力调节：应用重构技术，改变对压力源的看法。
5. 关系改善：在家庭或伴侣治疗中，利用奇迹问题增进理解。
6. 行为调整：帮助儿童和青少年通过例外发现减少问题行为。
7. 生活适应：支持人们应对离婚、搬家等重大变化。
8. 自我成长：通过目标设定和量表跟踪，实现个人发展。
9. 创伤恢复：使用重构和赞美，促进心理愈合。
10. 职场挑战：应用SFBT技巧提升工作表现和团队合作。