Solution-Focused Therapy
Most therapy begins by asking: what's wrong? Solution-Focused Therapy begins by asking something quite different: what does right look like?
Developed in the 1980s by Steve de Shazer and Insoo Kim Berg, Solution-Focused Brief Therapy (SFBT) operates from a premise that sounds almost provocatively simple: you don't need to fully understand a problem in order to solve it. And people already have more strengths and resources than they realise — they just often can't see them clearly, because the problem is taking up all the space.
The therapist's job is not to diagnose, analyse, and fix. It's to help you find and amplify what's already working, and build on it.
Try this: The Miracle Question
"Imagine that tonight, while you sleep, a miracle happens and the problem that brought you here is gone. When you wake up tomorrow, what's the first small thing you notice that tells you something is different?" This question sounds simple, but for many people it's the first time they've been asked to describe what they want in concrete terms rather than what they're escaping. That description becomes a map.
Looking for exceptions
Another cornerstone of SFBT is searching for 'exceptions' — the times when the problem is less present, or absent altogether. When are you not anxious? When does the argument not happen? What's different about those moments?
These exceptions are rarely random. They point to existing coping strategies, strengths, and conditions that support wellbeing, even if you haven't consciously noticed them. The therapist holds up a mirror: look, here. You did this. This worked. Let's understand it and do more of it.
Try this: The scaling question
On a scale of 0 to 10, where 0 is the worst things have ever been and 10 is the miracle, where are you today? Then: what would need to happen to move from a 4 to a 5? Not to a 10, just one small step. This keeps progress concrete and achievable rather than overwhelming.
Solution-Focused Therapy doesn't ignore what's hard. It simply refuses to let the problem be the whole story.
What sessions feel like
Many people find SFBT sessions energising in a way that surprises them. Rather than leaving feeling excavated, you tend to leave with a clear, small next step. The work is forward-moving by design. It tends to be shorter-term than many approaches, often 6 to 12 sessions, making it practical and efficient for people dealing with a specific challenge or transition.
It works well as a standalone approach and also as a complement to deeper therapeutic work. It is especially useful for people who are already reasonably self-aware but feel stuck, or who want support navigating a specific situation without long-term exploration.
