What is Solution-Focused Brief Therapy (SFBT)?
Solution-Focused Brief Therapy (SFBT) is a short-term, goal-oriented therapeutic approach that emphasizes solutions rather than problems. Instead of exploring past issues in depth, SFBT focuses on what is working in your life and how to build on those strengths to create positive change. This approach is collaborative, empowering, and designed to help clients achieve measurable outcomes within a relatively short period of time.
Why it Helps
SFBT helps by shifting the focus away from problems and toward solutions. This change in perspective encourages clients to recognize their existing resources, strengths, and past successes. By identifying what works, even in small doses, individuals gain confidence and motivation to move forward. The structured, future-focused nature of SFBT makes it especially effective for those seeking efficient, actionable support.
How It Works
Solution-Focused Brief Therapy begins with setting clear, achievable goals. Clients are encouraged to envision a future where their problems are resolved and describe what life looks like in that scenario. Therapists then ask targeted questions, such as “What is already working?” or “When have you experienced even small progress?”
The process highlights exceptions to the problem—times when things went better—and uses these as the foundation for building change. Therapists avoid dwelling on the cause of issues and instead promote agency and progress through small, manageable steps. Because of its efficient structure, SFBT typically requires fewer sessions than traditional therapy models, with many clients experiencing meaningful change in 5 to 10 sessions.
Who This Therapy Is For
SFBT is ideal for individuals or couples who:
- Want focused, practical support with specific issues
- Are motivated to make changes and take action
- Prefer not to spend significant time exploring the past
- Experience stress, anxiety, or conflict in manageable doses
- Are looking for short-term, cost-effective therapy
It is also well-suited for teens and young adults, workplace coaching, school counselling, and clients dealing with life transitions or decision-making. While it may not be ideal for complex trauma or deeply rooted psychological conditions, it can still be a helpful complementary approach.
Benefits and Outcomes
Some common outcomes and benefits of SFBT include:
- Clearer goals and direction
- Greater confidence in personal problem-solving
- Reduced stress and emotional overwhelm
- Faster therapeutic results with fewer sessions
- Empowerment and self-reliance
Clients often leave sessions feeling more optimistic and capable. SFBT promotes resilience by helping individuals notice and amplify their successes, no matter how small. This practical and forward-looking mindset can have a lasting impact beyond the therapy room.
Frequently Asked Questions
How many sessions does SFBT usually take?
Most clients benefit from 5 to 10 sessions, though some see improvement even sooner.
Do I have to talk about my past?
Not in detail. SFBT focuses on your present strengths and future goals rather than past problems.
Is this therapy only for individuals?
No. SFBT is used successfully with couples, families, teens, and even workplace teams.
Can SFBT help with anxiety or depression?
Yes, especially when those conditions are mild to moderate. It focuses on building practical steps toward feeling better.
Case Examples
Melanie, a 28-year-old graphic designer, came to therapy feeling stuck in her career. In the first session, her therapist asked, “What would be different if things improved?” Melanie described a scenario where she felt more confident pitching ideas and more balanced in her workday. Over four sessions, she identified past successes at work and implemented small strategies, such as daily planning and practicing assertiveness in meetings. These incremental changes boosted her confidence and led to a promotion within two months.
Another client, James, 16, was feeling anxious about school exams and social situations. Instead of exploring past anxieties, his therapist focused on the few days James felt more relaxed. Together, they explored what was different on those days and worked to repeat those strategies. With tools like “scaling questions” and identifying small wins, James built coping strategies that made him feel more in control, helping him perform better academically and feel less isolated.
Related Services
- Cognitive Behavioural Therapy WHERE `id`=CBT)
- Self-Esteem & Identity Counselling
- Online Therapy
- Life Transitions Counselling
Ready to Start?
If you are ready to make meaningful change in a short amount of time, Solution-Focused Brief Therapy could be the right fit. Fill in the form below and someone from our team will respond within 24 hours to help you take the next step.