Solution-Focused Brief Therapy
Solution-Focused Brief Therapy helps you focus on your strengths and what’s already working, guiding you to build on these resources and take practical steps toward achieving your goals.
A Day in a Solution-Focused Brief Therapy Session
Solution-Focused Brief Therapy (SFBT) works by shifting the focus from problems to solutions, helping clients identify their strengths and build on what’s already working in their lives. This goal-oriented approach encourages small, actionable steps, allowing clients to see progress quickly and gain confidence. By fostering a solution-focused mindset and emphasizing collaboration, SFBT empowers clients to achieve meaningful change efficiently and equips them with tools to navigate future challenges.
Meet Sarah, a young professional struggling with self-doubt and overwhelm at work. She feels stuck, unsure how to move forward, and questions if she’s capable of success. Today, Sarah walks into her first Solution-Focused Brief Therapy (SFBT) session with a glimmer of hope and a lot of uncertainty.
The Session Begins
Sarah’s therapist greets her warmly and explains how SFBT works. “We’re going to focus on what’s already working in your life and build from there,” the therapist says. “Let’s uncover the strengths you already have and create a path forward.”
The therapist starts with the Miracle Question:
“Imagine that tonight, while you’re sleeping, a miracle happens, and all your struggles are resolved. When you wake up tomorrow, what’s the first thing you notice?”
Sarah takes a moment, then replies, “I feel lighter, like the weight is gone. I walk into work with confidence, knowing I can handle anything that comes my way.”
The therapist smiles. “That’s a great start. Let’s explore what would need to happen to get closer to that vision.”
The Breakthrough Moment
As the session concludes, Sarah looks lighter, as if a burden has lifted. “I never realized I already had the tools to feel more confident,” she says.
Her therapist responds, “You’ve always had them. We’re just bringing them to the surface so you can use them intentionally.”
For the first time in months, Sarah leaves with clarity and hope, ready to take actionable steps toward her goals. She feels empowered to embrace her strengths and move forward with purpose.
Finding the Breakthrough
The therapist uses Scaling Questions, asking Sarah to rate her confidence from 0 to 10, with 10 being her ideal “miracle morning.”
Sarah responds, “Maybe a 4. When I prepare for meetings or get positive feedback, I feel capable, but it doesn’t last.”
The therapist affirms her progress and helps Sarah outline practical steps:
Small Wins: Prepare for meetings the night before for more control.
Positive Reinforcement: Record positive feedback as a confidence booster.
Building Momentum: Speak up in one meeting this week, knowing she’s prepared and adds value.
The Outcome
Over the next few weeks, Sarah builds momentum. Each small win reinforces her confidence. By focusing on what’s working, she shifts her mindset and tackles challenges with resilience. Through SFBT, Sarah transforms not only her approach to work but also her belief in herself.
This is the power of Solution-Focused Brief Therapy: guiding you to uncover the solutions already within you and helping you create the life you envision.
How Does Solution-Focused Brief Therapy (SFBT) Work?
Solution-Focused Brief Therapy (SFBT) is an evidence-based, goal-oriented approach that emphasizes building on your strengths and past successes to create positive change. By focusing on solutions rather than problems, SFBT empowers you to make meaningful progress in a short amount of time.
Here’s how it works:
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SFBT helps you identify what’s already working in your life, shifting attention away from challenges and toward your capabilities and resources. This approach fosters confidence and creates a foundation for growth.
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The therapy focuses on setting clear, achievable goals that guide the sessions. By breaking these goals into small, actionable steps, SFBT enables you to make consistent progress and see tangible results.
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Through techniques like Exception Finding, SFBT highlights moments when your problem was less severe or absent. These moments provide insights into what works for you and how to replicate those successes.
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SFBT encourages you to envision your ideal future and identify what changes would make that vision a reality. This forward-looking perspective inspires motivation and provides a roadmap for achieving your desired outcomes.
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SFBT creates a partnership between you and your therapist, focusing on practical solutions tailored to your unique needs. Its brief and focused nature allows for meaningful progress in fewer sessions, making it both effective and time-efficient.
SFBT works because it centers on your strengths, focuses on achievable solutions, and equips you with practical tools to create lasting, positive change in your life.
Tiffany Graham is a Licensed Clinical Social Worker and a Qualified Supervisor with over nine years of experience in Mental Health and Substance Use Disorder.
A first-generation college graduate of Caribbean descent, she holds a dual bachelor’s degree in Criminal Justice and Sociology from FAU and a Master’s in Social Work from FIU.
Tiffany's expertise includes EMDR therapy, addiction counseling, and mental health treatment for young adults to geriatric clients. She specializes in supporting individuals, couples, and families facing trauma, addiction, anxiety, depression, relationship issues, and more.
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Perfect for you if: You want to assess your current situation, track your progress, and map out practical steps to move closer to your goals.
Scaling Questions
Miracle Question
Perfect for you if: You’re ready to envision your ideal future, set clear goals, and start taking small, actionable steps toward meaningful progress.
Exception Finding
Perfect for you if: You’ve felt stuck in your challenges and want to reflect on times when things went better, so you can use those insights to create positive change.