Key Takeaways
Instead of analyzing the past, solution-focused therapy (SFT) encourages people to maintain a focus on the present. It’s designed to help people identify their strengths and use them to solve problems.
Usually lasting three to five sessions, SFT is a relatively brief form of care. It can be used alongside other types of therapy and in different settings.
SFT is an effective treatment for anxiety disorders, depression, and other common mental health conditions. It’s an evidence-based form of care for individuals, couples, and families who want actionable solutions for specific challenges.
Unlike some forms of talk therapy that focus on the past, solution-focused therapy [1] (SFT) focuses on the present and future. Instead of examining your childhood, family dynamics, or trauma history, SFT sessions are designed to help people set goals and develop solutions.
SFT is a brief, evidence-based type of therapy. It’s helped people manage symptoms of a variety of mental health concerns and can be used alongside other therapies and supports. Learning more about SFT can help you determine whether it might be a good fit for you.
How solution-focused therapy works
At its core, SFT is a strengths-based approach. This means that instead of focusing on problems, it’s designed to help people identify and use their existing strengths. This perspective encourages people to see themselves as the true expert on themselves, with their therapist acting as a supportive guide. In SFT, all people are viewed as capable of designing solutions.
Since it usually lasts just three to five sessions [2], SFT encourages people to look to the future instead of dissecting the past. Experts hypothesize that since SFT is quite brief, clients might be more likely to move into action quickly and work toward achieving their goals [2].
Some of the techniques used in SFT include:
Miracle questions, like, “If you woke up tomorrow and a miracle happened overnight, and your problem had been solved, how would life be different? How would you act? How would you feel? How would your relationships change?” are used to help determine how much control a client believes they have.
Exception questions, like, “Has there been a time in your life when you didn’t have this challenge? What was different about that time? What, if any, of those factors can you recreate today?” can help identify past solutions and innate strengths.
Scaling questions, like, “On a scale from 1 to 10, how big does this challenge feel right now?” asked at the start and/or end of each session can help both clients and therapists track progress.
What solution-focused therapy is used for
Research shows that SFT can be used to treat a variety of concerns [1], like:
One of the benefits of SFT is its flexibility. It can take place in individual, group, couples, or family therapy and can be used alongside other treatments. Some examples of challenges that SFT could help with:
Ever since her car accident last fall, Jane has been incredibly nervous behind the wheel. She knows she’s a good driver and that the accident wasn’t her fault. So she’s looking for help with managing her driving anxiety and getting her confidence back. An SFT-focused therapist might ask her what she does to manage anxiety in other settings and invite her to brainstorm ways to apply those skills while driving.
Kyle and Ben have been constantly arguing over money. The problem started after Ben took a new job and their financial situation changed. The couple is looking to improve their conflict-resolution and communication skills. Their SFT-focused therapist might ask them to talk about a time when they weren’t fighting so much and apply those observations to their present situation, where possible.
Trent and Olivia are worried about their daughter Julie. She’s started refusing to go to school in the morning and misses the bus on purpose. If they were attending SFT as a family, their therapist might ask Julie to describe the last time she went to school and it wasn’t so bad. They might prompt her to consider what she (and her parents) could do at home to have more days like that one.
What happens during solution-focused therapy
Since SFT is brief, you can expect your provider to ask you what brings you to therapy in the first session. They’ll want to understand your challenges quickly so that they can support you in setting goals and working toward actionable solutions.
During later sessions, your therapist may ask you to rate your progress (using scaling questions). They will maintain a supportive, encouraging presence, but you get to remain in control of what you want to work on. Between sessions, your therapist might assign “homework” [1] if you’re open to it. These exercises are often framed as experiments inviting you to explore more of what’s working.
Throughout your conversations, your therapist might offer compliments [1] based on careful observations of the positive things you’ve done or said. These sincere reflections are meant to help you connect with your strengths and notice progress that you might otherwise miss.
As your sessions wind down, your therapist may invite you to look back and compare where you are today to where you started. Together, you’ll celebrate your wins and all that you’ve accomplished. You might also do some discharge or aftercare planning to help you identify the supportive resources you’ll have access to once therapy ends.
Working with a solution-focused therapist
You might be a good fit for SFT if you want to focus on a specific, present-day challenge and set achievable goals for the immediate future. SFT might not be best if you want to take a deep dive into your past or are living with a complex mental health condition that requires long-term care.
To find a solution-focused therapist, check online directories or teletherapy platforms. Search for providers with experience in SFT or SFBT (solution-focused brief therapy). If you find a provider you’re interested in working with who doesn’t include SFT in their website or profile, it’s OK to ask them about it. Let them know what you’re hoping to work on in therapy and why you think SFT might help. If they don’t offer SFT, they may be able to refer you to a provider who does.
Clinician's take
Pointing out specific moments where clients have shown resilience, clarity, or intention can help them recognize their strengths. When done with concrete examples, clients often reconnect with abilities they forgot they had.
Find care with Rula
If you want a brief, solution-focused therapy that focuses on the present and future, SFT might be for you. This approach usually lasts three to five sessions and encourages people to identify and use their wisdom and experiences to overcome challenges. In SFT, therapists act as a supportive guide, but clients are seen as the experts on themselves.
SFT is an evidence-based treatment for common mental health concerns that can be used alongside other therapies. The goal of SFT is to move quickly from insight to action by helping people identify problems, explore existing resources, and use their inner strengths to create positive change.
At Rula, we’re here to help you feel better. Rula makes it easy to find a licensed therapist or psychiatric provider who takes your insurance. That way, you don’t have to choose between great care and a price you can afford.
Rula patients pay about $15 per session with insurance, and 93% say they feel better after getting care through Rula. We have 21,000+ providers, and appointments are available as soon as tomorrow. We’re here to help you take the next step — wherever you are in your mental health journey.
