When most people think of therapy, they imagine lying on a couch and unpacking childhood memories. But not all therapy works that way. Solution Focused Therapy (SFT) — also called Solution Focused Brief Therapy (SFBT) — takes a refreshingly different approach. Instead of dwelling on problems and their roots, it asks a simple but powerful question: What is already working, and how do we do more of it?
Developed in the 1980s by therapists Steve de Shazer and Insoo Kim Berg, solution focused therapy has grown into one of the most widely used and research-backed approaches in counselling near me today. It is practical, forward-looking, and often produces meaningful results in a relatively short period of time.
The Core Idea: Focus on Solutions, Not Problems
At the heart of SFT is a belief that clients already possess the strengths and resources needed to create change in their lives. The therapist’s job is not to diagnose what is broken — it is to help the client identify what is working and build on it.
Rather than spending sessions analysing the origins of a problem, solution focused therapy asks questions like:
- “When does this problem not occur — and what is different then?”
- “What would your life look like if this problem were solved tomorrow?”
- “What small step could you take this week that would move you in the right direction?”
This shift in focus — from problem to possibility — is what makes SFT feel empowering rather than heavy. Clients leave sessions with a sense of agency and a concrete direction, rather than simply a deeper understanding of why they are struggling.
Key Techniques Used in Solution Focused Therapy
The Miracle Question is one of SFT’s most well-known tools. The therapist asks the client to imagine that overnight, a miracle occurred and their problem was completely resolved. What would they notice? What would be different? This question helps clients paint a vivid picture of their desired future — which then becomes the target they work toward.
Scaling Questions ask clients to rate where they currently are on a scale of one to ten in relation to their goal. This simple technique tracks progress, builds motivation, and helps identify what incremental steps look like in practice.
Exception Finding involves exploring times when the problem was less severe or absent altogether. These exceptions are not accidents — they are evidence that the client already has the capacity for change. SFT treats these moments as blueprints to replicate.
Compliments and Strengths Spotting are woven throughout every session, reinforcing the client’s confidence in their own ability to move forward.
The Role of the Counsellor in Solution Focused Therapy
In solution focused therapy, the counsellor deliberately steps back from the role of expert. They do not tell the client what is wrong or prescribe a fixed path to recovery. Instead, they position themselves as a curious, collaborative partner — someone who believes deeply in the client’s capacity for change and helps them access it.
A solution focused counsellor listens carefully not just for problems, but for strengths, exceptions, and moments of resilience that the client may have overlooked. They ask precise, thoughtful questions that gently redirect the conversation from what is not working to what could work.
The counsellor also holds hope on behalf of the client — especially in early sessions when the client may not yet feel hopeful themselves. This optimistic but grounded stance creates a therapeutic environment where change feels not only possible, but within reach.
Importantly, the counsellor respects the client’s own goals and definitions of success. There is no universal template for what a “solved” life looks like — and a good SFT counsellor never imposes one.
Who Can Benefit from Solution Focused Therapy?
Solution focused therapy is used with individuals, couples, families, and even in workplace settings. It is particularly effective for anxiety, relationship difficulties, low confidence, and life transitions — and its brief format makes it accessible for those who need results without an open-ended commitment.
If you are looking for a therapy that meets you where you are, trusts your strengths, and keeps its eye firmly on the future — solution focused therapy may be exactly what you need.