What is Solution-Focused Therapy? A Practical Guide

When you start looking into different kinds of therapy, you’ll probably come across Solution-Focused Brief Therapy, often just called SFT. It’s a way of working that is very much forward-looking and goal-oriented. The main idea is to concentrate on your future hopes and the strengths you already have, rather than digging deeply into the past problems that brought you to counselling in the first place.

What Is Solution-Focused Therapy All About?

Think of it like using a satnav. If you take a wrong turn, you don’t pull over to spend hours analysing why you turned left instead of right. You just get the satnav to find the best route forward from where you are now. That’s the heart of Solution-Focused Therapy. It's a practical, positive approach that helps you build solutions instead of just dissecting problems.

This whole method is built on a really empowering belief: that you are the expert in your own life. You already have the inner resources and resilience you need to make big changes. My job as your counsellor isn't to "fix" you, but to work alongside you, helping to shine a light on what’s already working so we can do more of it.

The aim is to shift your focus from what's wrong to what's possible. It’s a different way of thinking that you’ll find in various types of counselling in the UK. This image below captures the core ideas pretty well.

As you can see, SFT stands on three main pillars: focusing on your desired future, identifying your existing strengths, and actively building solutions.

The Core Mindset Shift

One of the biggest differences you'll notice with SFT, especially compared to some more traditional therapies, is how direct and future-focused it is. It doesn't get bogged down in the past. Instead, it’s built on a few straightforward ideas:

• Look to the Future: Our conversations will centre on what you want life to look like once the problem isn't a problem anymore.

• Acknowledge Your Strengths: We'll explore times you've coped well before, even in small ways. This helps to highlight the resilience you already have.

• Change Is Always Happening: SFT works from the assumption that change is a constant. The trick is to spot the positive changes and encourage more of them.

To make this clearer, here’s a quick comparison of the two mindsets:

Problem-Focused vs Solution-Focused Thinking

Focus Area	Problem-Focused Therapy	Solution-Focused Therapy
Main Question	"Why do I have this problem?"	"What would I like to be different?"
Time Focus	Past and present	Future and present
Expertise	Therapist as the expert	Client as the expert
Goal	Understand the problem's cause	Build a solution
Conversation	Centred on what's wrong	Centred on what's working

This table shows the fundamental switch in perspective. It's less about historical analysis and more about forward-moving action.

Solution-Focused Therapy doesn't ignore the past; it respectfully acknowledges it as a source of strength and resilience, then turns its full attention towards building a preferred future.

Ultimately, this approach is all about creating momentum. By figuring out what you want and recognising the skills you already possess, we can start putting practical, effective steps in place right from our very first session.

The Three Core Principles of SFT

At its core, Solution-Focused Therapy (SFT) runs on a beautifully simple and pragmatic philosophy. It’s not about sticking our heads in the sand and ignoring problems, but about respectfully shifting our focus onto what can be changed. This whole approach is built on three core ideas that shape every conversation, steering us away from endless problem analysis and towards building a better future.

Think of these principles less like rigid rules and more like a compass. They help us stay focused on your strengths and what you're capable of, making sure our sessions are always moving forward in a positive and collaborative way.

If It Isn't Broken, Don't Fix It

This first principle sounds like common sense, but in a therapy room, it’s actually quite profound. It’s a way of acknowledging that even when you’re facing a huge challenge, many parts of your life are probably working just fine. Instead of going on a hunt for deficits to correct, we make a point to identify and appreciate the bits of your life you value and want to hang on to.

For example, you might be struggling with massive stress at work, but your relationships at home are solid and supportive. SFT sees that strength. The goal isn't to give your entire life an overhaul; it's to focus our energy only on the specific area you want to change, preserving and even learning from what’s already going well.

Once You Know What Works, Do More of It

This is where the real momentum for change starts to build. We essentially become detectives, searching for clues about what’s already working for you, no matter how small or infrequent. We call these ‘exceptions’—those moments when the problem is less intense, or maybe even gone completely.

Perhaps there was one morning last week where you felt a bit less anxious. Our job is to get curious and explore that moment in detail. What was different? What were you doing? Who was around? By figuring out the ingredients of that small success, we find a practical, real-world template for what to do more of.

The central idea of Solution-Focused Therapy is that the solution is often already floating around in your life, just waiting to be noticed and amplified. By focusing on these existing successes, we build confidence and create a much clearer path forward.

If It's Not Working, Do Something Different

The final principle is all about encouraging flexibility and a bit of experimentation. It's a liberating idea that takes the pressure off finding the ‘perfect’ solution on your first attempt. If you've been trying a certain approach to a problem and it just isn't giving you the results you want, that’s simply a signal to try a different strategy.

There’s no judgement here, only useful information. If trying to control your anxiety with rigid routines is only making things worse, this principle invites us to explore other possibilities together. It champions the idea of trying small, different actions just to see what happens. This fosters a spirit of curiosity and adaptability, rather than letting you get stuck in those frustrating, repetitive cycles. It empowers you to get creative in finding solutions that actually fit your life.

Powerful Techniques Solution-Focused Therapists Use

So, we've looked at the core ideas behind Solution-Focused Therapy. Now let's get into the practical side of things – the specific, powerful questioning techniques we actually use in a session. These aren't just clever tricks; they're carefully designed tools that help you shift your perspective from being stuck in a problem to actively building a solution.

The real magic here is that these techniques help you see the strengths, resources, and hopes you already have inside you. It’s a collaborative and respectful process, designed to open up new possibilities rather than digging around in past failures. Think of each question as a key, unlocking a different part of your own potential for change.

The Miracle Question: Envisioning Your Future

One of the most well-known SFT techniques is the Miracle Question. It can sound a bit whimsical at first, but its impact is profound. In a session, I might ask you something like this:

"Suppose that tonight, while you are asleep, a miracle happens and the problem that brought you here is solved. You don’t know that a miracle has happened because you were asleep. When you wake up tomorrow morning, what will be the first small things you notice that will tell you things are better?"

This question cleverly bypasses the 'how' and gets you to focus entirely on the 'what'. It helps you paint a detailed, sensory picture of your preferred future, which suddenly makes your goals feel much more tangible and achievable. It isn't about fantasy; it's a creative way of getting crystal clear on exactly what you’re working towards.

Exception Finding: Uncovering Hidden Successes

Next, we put on our detective hats and start looking for ‘exceptions’. These are those moments, past or present, when the problem was less intense, more manageable, or maybe even completely absent. It's the detective work of finding out what already works.

I might ask questions like:

• "Can you tell me about a time in the last week when you felt even a tiny bit better?"

• "What was different about that day?"

• "What were you doing that helped make that happen?"

By shining a light on these exceptions, we uncover your hidden coping strategies and strengths. It proves that the problem isn't all-powerful and that you already have the skills to influence it. This process often helps with overcoming limiting beliefs that might have been holding you back.

Scaling Questions: Measuring Progress

Scaling questions are a wonderfully simple yet effective way to measure progress and figure out the very next small step. They give us a practical gauge to see where you are and where you want to go, breaking it down into manageable chunks.

A typical scaling question would be:

"On a scale of 0 to 10, where 10 is your 'miracle' day and 0 is the complete opposite, where would you say you are right now?"

If you rate yourself a '4', my follow-up isn't "Why aren't you higher?" Instead, it's something like, "That's great, what's helping you be at a 4 and not a 2?" We then look forward: "What would need to happen for you to move to a 4.5 or a 5?" This turns a daunting goal into a small, doable next step.

What to Expect in a Typical SFT Session

Stepping into a therapy room for the first time, or even just logging on for a session, can feel pretty daunting. It’s completely natural. Knowing what’s likely to happen can really take the edge off.

A Solution-Focused Therapy session isn't about endlessly digging into the past. Think of it more like a forward-looking strategy meeting – a collaborative, respectful conversation where the focus is squarely on where you want to go, not where you've been. The whole structure is designed to be efficient and get you feeling more in control right from the start.

Getting Started: The Focus on Your Hopes

The very first thing we’ll do is get clear on your 'best hopes' from our time together. I’ll probably ask something like, "What are you hoping will be different as a result of our sessions?" or "What would need to happen for you to feel that coming here was a really good idea?"

This isn't just small talk. This initial conversation immediately sets a positive, goal-oriented tone for everything that follows. It makes sure that right from the beginning, we are both pulling in the same direction – towards a future that you have defined. This is a crucial part of understanding what happens in counselling sessions in general, because it gives our work a clear and hopeful purpose.

Exploring and Building Solutions

Once we've got a good sense of your goals, we'll start exploring how to get there. This is where we might use some classic SFT techniques like the Miracle Question to build a rich, detailed picture of your desired future. We'll also do some 'exception finding' – hunting for clues in your past where you've already been successful, even in a small way.

The conversation is always guided by you. It’s a process of us creating solutions together; it's definitely not me dishing out advice. You are the expert on your own life. My job is to ask the kinds of questions that shine a light on the strengths and resources you already have, but maybe haven't noticed.

The core belief in an SFT session is that you already have the keys to your own solutions. The conversation is simply structured to help you find them, recognise how powerful they are, and start using them on purpose.

Identifying the Next Small Step

Towards the end of our session, the focus shifts to something practical and immediate. We won't be looking for some huge, life-altering leap forward. That’s not how real change usually happens.

Instead, we'll pinpoint one small, manageable step you can take before we meet again. It might be something as simple as paying attention to what's different on a good morning, or deciding to repeat a small action that helped you feel a tiny bit better last week. This focus on small, concrete steps is what builds momentum and makes lasting change feel achievable, rather than completely overwhelming.

Who Is Solution-Focused Therapy For?

One of the best things about Solution-Focused Therapy is just how versatile it is. It hasn't been designed for one specific problem or personality type. Instead, its practical, forward-looking approach makes it a great fit for a whole range of people tackling common challenges like anxiety, stress, or relationship bumps.

So, is it right for you? While SFT can help almost anyone, it seems to click best with people who share a certain outlook on things.

The Kind of Person Who Really Thrives with SFT

You might find Solution-Focused Therapy particularly powerful if you:

• Like Having a Clear Goal: If you're the kind of person who works best with a target to aim for, SFT will feel incredibly natural. The whole process is built around figuring out your 'best hopes' and then working together to make them a reality.

• Prefer a Practical Approach: SFT isn't about deep-diving into your past for years on end; it’s much more about finding "what works" for you. If you're after practical strategies and small, manageable steps you can start taking right now to make things better, this is it.

• Want to Focus on Building Your Future: Your past is part of your story, and it's always treated with respect. But in SFT, the main focus is squarely on the future. It’s for people who are ready to put their energy into creating the life they want, rather than getting stuck in the problems that held them back.

At its heart, if you’re looking for a brief, empowering, and action-oriented therapy that puts you in the driver's seat as the expert on your own life, SFT could be a fantastic match. It’s all about building momentum and confidence right from the very first session.

Proven to Work in All Sorts of UK Settings

The power of what is solution focused therapy isn't just theory; it’s being demonstrated every day in real-world settings across the UK. Because it's so adaptable and efficient, it's become a popular choice everywhere from social care to corporate wellness programmes.

Education is a perfect example. A UK survey way back in 2005 found that a staggering 97% of Educational Psychologists were using Solution-Focused Brief Therapy (SFBT) in their work. More recent research with secondary school pupils showed that SFBT didn't just improve their behaviour on specific goals, but also created wider positive shifts in their emotional wellbeing. You can dig into the effectiveness of SFBT with pupils to see the full findings for yourself.

This widespread use proves that the SFT model isn't just for a quiet therapy room. It's a robust, practical framework for helping people tap into their own strengths and create real, positive change, whatever their situation.

How I Use SFT in My Cheltenham Practice

Those principles we've just looked at aren't just theory; they're the bread and butter of how I work with clients here at Therapy with Ben. The whole forward-looking, collaborative spirit of Solution-Focused Therapy is a perfect match for my approach, particularly when it comes to men’s counselling. My experience is that many men appreciate getting straight to the point – focusing on building a better future rather than getting bogged down analysing the past.

This practical, action-oriented side of SFT also fits hand-in-glove with my walk-and-talk therapy sessions around Cheltenham.

There’s something really powerful about the link between physically moving forward through a park and psychologically moving towards your goals. The simple act of walking often helps to break down barriers, making it that much easier to open up and piece together solutions as we go.

SFT for Online and In-Person Support

It doesn't matter whether we meet for a walk, in my Cheltenham office, or online – the core ideas stay the same. My aim is always to create a space where you feel respected as the true expert on your own life. We’ll use the SFT toolkit to uncover your strengths and pinpoint the small, manageable steps that are going to make the biggest difference for you.

My role is to be a curious collaborator, helping you uncover the skills you already possess to build the life you want. SFT provides the perfect framework for this empowering work.

This way of working is central to all the therapy services I offer in Cheltenham, as it helps us focus our time and energy on where you want to get to. We absolutely acknowledge the difficulties you’re facing, but we dedicate our energy to constructing your preferred future. This builds a therapeutic relationship based on hope, respect, and real progress, ensuring our sessions are both supportive and productive right from the start.

Got Questions About Solution-Focused Therapy?

It’s completely normal to have questions when you’re exploring a new type of therapy. Let’s tackle some of the most common ones that come up, so you can get a better sense of whether this practical, forward-looking approach feels right for you.

How Many Sessions Will I Need?

Solution-Focused Therapy is designed to be brief and efficient. While there isn't a magic number, a lot of people find they make real, meaningful progress in just 3 to 6 sessions.

The whole idea is to build momentum quickly and empower you with the tools you need. Once you feel you're confidently moving towards your preferred future, therapy might not be needed anymore.

Does This Mean We Just Ignore My Past?

Not at all. Your past experiences are a part of who you are, and SFT respects that. But instead of making past problems the main event, we use them as a resource.

We’ll look back to find your strengths and uncover those 'exceptions' – the times you’ve already coped or things were even a little bit better. The goal is to acknowledge where you've come from without letting it dictate where you're going.

The core philosophy is to acknowledge the past without getting stuck in it. We use your history as a source of strength, not as a script for your future.

Is Solution-Focused Therapy Actually Evidence-Based?

Absolutely. There's a strong and growing body of research showing SFT is effective for a whole range of issues.

In fact, a major UK systematic review looked at 38 high-quality studies and found that 34 of them reported positive outcomes with Solution-Focused Brief Therapy. Its efficient nature makes it a well-respected and practical choice in modern mental health support. If you're interested, you can dive into the full findings on SFT's effectiveness in UK services.

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I hope this guide has painted a clearer picture of what Solution-Focused Therapy is all about. If this practical, forward-looking approach resonates with you and you feel ready to take the next step, please do get in touch.

Here at Therapy with Ben, I offer a supportive space in Cheltenham and online to help you build the future you want.

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Author: Therapy-with-Ben