Solution-Focused Brief Therapy (SFBT): Practical Steps Toward Change
Sydney Johnston
When worry or stuckness takes up too much room, therapy that focuses on the past can feel heavy. Solution Focused Brief Therapy (often shortened to SFBT or SFT) shifts the conversation: what small, realistic next step would make a difference? It’s concise, goal-oriented, and built around clients’ strengths—helpful when clarity and forward motion are the priority.
What is Solution Focused Brief Therapy (SFBT) and How it Works?
- SFBT is a short-term, future-focused therapy that centers on goals, resources, and what’s already working—rather than a long search for causes.
- Typical SFBT work is brief: many studies report an average of about 4–6 sessions, though the range in research is wider (1–24 sessions). The aim is useful, measurable change in a short time.
- This therapy helps clients and therapists create a clear vision of a preferred future. From there, they find small, actionable steps forward, building on the client’s existing strengths and successes instead of focusing on their problems.
What are the Key Elements of Solution Focused Brief Therapy?
- Goal-setting (well-formed goals): clear, observable, and client-chosen outcomes.
- Miracle question: invites the client to imagine a day after a problem is solved, which clarifies what matters and helps set targets.
- Exception questions: explore times when the problem did not occur (or was less severe), revealing usable strategies already in the client’s life.
- Scaling questions: track progress by asking the client to rate where they are on a 0–10 scale and to identify next small steps to move the number.
- Language and stance: the therapist adopts a “not-knowing” curiosity and uses clients’ own words—this preserves client agency and keeps interventions culturally respectful.
What are the Benefits of SFBT?
- Efficiency: short courses of therapy can produce meaningful change, which can be useful for people looking for focused, practical help quickly. Group and brief formats sometimes show strong effects.
- Hope-centered and empowering: by focusing on solutions and existing strengths, clients often leave sessions feeling more capable and motivated.
- Versatility: SFBT is applied successfully in individual, family, couples, school, healthcare, and organizational settings.
- Evidence base: An umbrella review of existing systematic reviews and meta-analyses concluded there is high confidence that SFBT improves outcomes such as depression, overall mental health, and progress toward personal goals in adults; evidence is moderately confident for many other outcomes.
What is an Example of Solution Focused Brief Therapy (SFBT)?
Short clinical vignette (social anxiety):
A client reports dread about a work social.
Therapist asks, “If you woke up tomorrow and the problem was gone, what would you notice first?” (miracle question).
The client says, “I’d be able to stay 10 minutes longer and say hello to two colleagues.”
Therapist asks, “On a 0–10 scale, where are you now?”
Client: “3.”
Therapist: “What did you do once that made it a 3 and not a 1?” That exception points to a small, repeatable behavior (brief greetings) to practice before the next session. Scaling lets the client track progress and build confidence.
What is the Difference Between CBT and SFT?
- Primary focus:
- CBT (Cognitive Behavioral Therapy) focuses on identifying and changing unhelpful thinking patterns and behaviors through structured techniques and often homework; it directly targets cognitive distortions and skill practice.
- SFBT focuses on identifying solutions, exceptions, and small steps toward a preferred future—less emphasis on restructuring thoughts or deep analysis of underlying causes.
- CBT (Cognitive Behavioral Therapy) focuses on identifying and changing unhelpful thinking patterns and behaviors through structured techniques and often homework; it directly targets cognitive distortions and skill practice.
- Time and structure: CBT protocols frequently run longer (commonly 8–20+ sessions depending on the problem and protocol) and include skill rehearsal between sessions; SFBT tends to be shorter on average (often 4–6 sessions in studies) and centers on immediate, client-driven goals.
- When to choose which: CBT is robust for many diagnosable conditions (depression, PTSD, anxiety disorders) and for clients who benefit from skills training and cognitive restructuring; SFBT suits clients wanting rapid, practical change, goal-setting, or brief interventions in settings where time and resources are limited. Both can be complementary rather than mutually exclusive.
Final Thoughts
SFBT is not denial of difficulty; it’s a strategic redirection of attention toward what works and what’s next. For many people, that shift produces surprisingly fast and useful change—small steps that add up. If short, targeted work fits the situation, or if a client wants momentum and clarity quickly, SFBT is a practical option to consider. As with any therapy, fit matters—discuss goals and expectations with a licensed clinician to decide the best path forward.
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