Solution-Focused Brief Therapy (SFBT): Building Solutions Rather Than Focusing on Problems
Sometimes, people already know enough about why they are struggling. What they need is help identifying what works, building on their strengths and moving towards the life they want.
Solution-Focused Brief Therapy (SFBT) is a collaborative, goal-oriented psychotherapy that focuses on solutions rather than analysing problems in depth. Instead of asking “Why did this happen?”, SFBT asks “What would your life look like if things were better—and what small steps can help you get there?”
Developed by Steve de Shazer and Insoo Kim Berg in the 1980s, SFBT is widely used in psychotherapy, counselling, coaching, healthcare, education and organisational settings. It is an evidence-based approach that emphasizes resilience, strengths and practical change.
At My International Therapy, some of our psychologists integrate Solution-Focused Brief Therapy with Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), EMDR and other evidence-based approaches to create personalised treatment plans.
What Is Solution-Focused Brief Therapy?
Unlike many forms of psychotherapy that explore the origins of problems, SFBT focuses primarily on the future.
The therapist helps clients identify:
- what they would like to achieve
- situations where the problem is less severe
- existing strengths and resources
- previous successes
- practical next steps
The underlying assumption is that even during difficult periods, people already possess many of the resources needed for change.
Rather than dwelling on deficits, therapy builds upon abilities that are already present.
What Can SFBT Help With?
Solution-Focused Brief Therapy can be helpful for a wide range of emotional and life challenges, including:
- Anxiety
- Stress
- Mild to moderate depression
- Relationship difficulties
- Self-esteem issues
- Life transitions
- Career changes
- Workplace stress
- Parenting challenges
- Decision-making difficulties
- Grief and bereavement
- Adjustment disorders
SFBT may also be integrated into longer-term psychotherapy when clients benefit from a more solution-oriented perspective.
How Does Solution-Focused Brief Therapy Work?
Rather than analysing every aspect of a problem, the therapist helps clients notice moments when things already work a little better.
Several characteristic techniques are commonly used.
The Miracle Question
One of the best-known interventions in SFBT is the Miracle Question:
“Suppose that tonight, while you are asleep, a miracle happens and the problem that brought you to therapy is solved. When you wake up tomorrow, what would be the first small signs that tell you life is different?”
This question helps clients define concrete therapeutic goals rather than focusing only on symptoms.
Exception Questions
Instead of asking when the problem occurs, therapists explore when it is less intense.
For example:
“Can you remember a time when the anxiety wasn’t quite as strong?”
These exceptions often reveal useful coping strategies that clients were already using without fully noticing them.
Scaling Questions
Clients are frequently invited to rate experiences on a scale from 0 to 10.
Examples include:
- How hopeful do you feel today?
- How confident are you that you can manage this situation?
- How close are you to your goal?
Scaling helps monitor progress while identifying realistic next steps.
Strengths and Resources
SFBT assumes that people are more than their problems.
Therapy therefore explores:
- personal strengths
- supportive relationships
- previous successes
- resilience
- values
- existing coping skills
The therapist helps clients use these resources more intentionally.
What Happens During Sessions?
The first session usually focuses on understanding what brought you to therapy and, most importantly, what you hope will be different afterwards.
Sessions may include:
- defining clear goals
- identifying strengths
- exploring exceptions
- scaling progress
- developing practical solutions
- recognising helpful patterns
- building confidence
- planning achievable next steps
Many clients appreciate that sessions remain practical, collaborative and future-oriented.
Is Solution-Focused Brief Therapy Evidence-Based?
Yes.
Research suggests that Solution-Focused Brief Therapy can be effective for a variety of concerns, particularly anxiety, depression, stress, relationship difficulties and adjustment to life transitions.
Meta-analyses generally report small to moderate positive effects, especially when clients have clearly defined goals and are actively engaged in the therapeutic process.
However, SFBT is not intended to replace specialised treatments for severe mental health conditions. Individuals with complex trauma, severe depression, psychosis or high-risk situations may benefit from more comprehensive or integrative treatment plans.
How Long Does SFBT Take?
As its name suggests, Solution-Focused Brief Therapy is often shorter than many traditional psychotherapies.
Some clients experience meaningful progress within 5 to 10 sessions, while others choose longer-term support depending on their goals.
The length of therapy depends on:
- the complexity of the difficulties
- treatment goals
- client preferences
- whether SFBT is used alone or alongside other therapeutic approaches
Is Solution-Focused Brief Therapy Right for You?
SFBT may be a good fit if you:
- prefer practical, goal-oriented conversations
- want to focus on solutions rather than analysing the past
- are facing a life transition
- feel stuck in repetitive patterns
- want to strengthen confidence and resilience
- appreciate structured sessions
- enjoy building on your existing strengths
If you are experiencing significant trauma, severe depression or complex mental health difficulties, your therapist may recommend integrating SFBT with other evidence-based approaches such as CBT, ACT or EMDR.
Solution-Focused Brief Therapy at My International Therapy
Our psychologists adapt Solution-Focused Brief Therapy to each person’s goals, strengths and life circumstances.
Depending on your needs, therapy may integrate:
- Solution-Focused Brief Therapy (SFBT)
- Cognitive Behavioural Therapy (CBT)
- Acceptance and Commitment Therapy (ACT)
- Compassion-Focused Therapy (CFT)
- EMDR
- Mindfulness
- Somatic approaches
Rather than following a rigid protocol, our therapists combine approaches to provide personalised, evidence-informed care.
FAQ
Is Solution-Focused Brief Therapy the same as CBT?
No. Both are structured and evidence-based, but CBT focuses on identifying and changing unhelpful thoughts and behaviours, whereas SFBT concentrates on strengths, solutions and future goals.
Does SFBT explore childhood experiences?
It can, but this is not usually its primary focus. Rather than extensively analysing the past, SFBT aims to identify what helps people move forward.
Is SFBT suitable for anxiety or depression?
Yes. Research suggests SFBT can be helpful for mild to moderate anxiety and depression, particularly when clients have clear goals and wish to build on their existing strengths. More severe or complex presentations may require additional therapeutic approaches.
Can SFBT be combined with other therapies?
Absolutely. Many therapists integrate SFBT with CBT, ACT, EMDR or other evidence-based models to create an individualised treatment plan.
Medical disclaimer: this content is for general information only and does not replace diagnosis, emergency support, or treatment from a qualified professional.
