Solution-focused therapy, also called solution-focused brief therapy (SFBT), is a goal-oriented counselling approach. It focuses on the future you would like and on what already works in your life, rather than on the history of the problem. Counsellors use carefully chosen questions to help you describe what you want.
This page explains the approach, five techniques you may meet in a session, example questions, and where SFBT has limits. It is general information only, not a substitute for advice from a counsellor who knows your situation. If you are in distress or worried about your safety, call or text 1737 at any time. In an emergency, call 111.
What is solution-focused therapy?
Solution-focused brief therapy was developed in the late 1970s and 1980s and is associated with Steve de Shazer and Insoo Kim Berg. The Solutions Centre has a helpful explanation of the solution-focused approach if you would like to read about its origins.
The main focus is your present and your preferred future. The counsellor treats you as the expert on your own life. Rather than handing you answers, they listen for your strengths and the moments that are already going well, and help you build on them.
SFBT can be used one-to-one or in groups, and sessions can be face to face or online. People who would rather get straight to working on solutions often find it a comfortable fit, though no single approach suits everyone.
What are the main solution-focused therapy techniques?
Solution-focused counsellors draw on a small toolkit. Different writers list the techniques in different ways, so you may see other lists elsewhere. These five come up often, and each is a style of question or way of working that you can recognise in a session. None of them is a guarantee of any particular result.
| Technique | What the counsellor does | Example question |
|---|---|---|
| Changing the language | Asks about what is going well, not only what is going wrong | What do you notice when things are going a little better? |
| Collaborative goal setting | Agrees with you what you want to work towards | What are your best hopes for our time together? |
| The miracle question | Invites you to imagine a day without the problem | What is the first thing you would notice tomorrow? |
| Exception questions | Looks at times the problem was smaller or absent | When was the last time this went a little better? |
| Scaling questions | Uses numbers to describe where you are and the next step | On a scale of zero to ten, where are you today? |
How does changing the language work?
Language shapes what we pay attention to. A question about the problem tends to bring up memories of the problem. A question about what is working brings up different memories.
Take a parent who is worried about their anger. Asking "What does your son say about your anger?" is likely to call up every angry moment. Asking "What does your son say when you are happy with him?" invites them to recall the good moments, and to look closely at what they were doing then.
The aim is not to pretend difficulties are not there. It is to give the good moments the same attention the hard ones usually get, so there is more to build on. A counsellor will still listen to your concerns, and will also be curious about the parts of your life that are going well, however small they seem.
How are goals set in solution-focused therapy?
Goals give the work a purpose. In SFBT they are negotiated between you and the counsellor, rather than set by the counsellor alone.
Two simple frameworks are sometimes used to shape a goal. SMART stands for Specific, Measurable, Achievable, Realistic and Timely. GROW stands for Goal, Reality, Options and Will (or Way Forward). Neither is exclusive to SFBT, and not every counsellor will use them.
Measurable goals help because they let you notice progress. A goal such as "feel better" is hard to track. A goal such as "have a calm start to the morning on most school days" is easier to notice and talk about.
If you like working with goals, you may also find turning goals into actions towards wellness a useful read.
What is the miracle question in SFBT?
The miracle question invites you to imagine that overnight the problem has gone, and you wake without knowing it happened. A counsellor might ask: "What is the first thing you would notice? What would be different in your day?"
It is sometimes called the magic wand question. The point is to use your imagination to describe a day without the problem in concrete detail. That description becomes an outline of what you want, and the counsellor can help you work out small, realistic steps towards parts of it.
Some people find it freeing. Others find it hard to answer at first, and that is fine. A good counsellor will go at your pace and can rephrase the question or move to another technique.
The question is a way to clarify direction. It does not mean the problem will disappear, and it is not a promise of any outcome.
What are exception questions and scaling questions?
Problems do not happen the same way all the time. Exception questions look at the times when the problem was smaller, absent or handled differently: "When was the last time this went a little better? What was different?" Often people already hold tools they have overlooked, and naming them makes them easier to use again.
Scaling questions use numbers. A counsellor might ask you to rate on a scale of zero to ten how distressing things feel right now, or how ready you feel to work on a goal. They might then ask what has got you to that number rather than a lower one, and what a one-point move would look like.
Many practitioners value scaling because it lets you assess things in your own terms. The number is only a starting point for conversation, and it will not be the same for any two people.
What are examples of solution-focused questions?
Here are some questions you might hear in a session. They are examples only, and a counsellor will adapt them to you.
- What are your best hopes for our time together?
- What would tell you that coming here was worthwhile?
- When is the problem a little less present? What are you doing then?
- On a scale of zero to ten, where are you today, and what would one step up look like?
- What have you done before that helped, even a little?
- What small change would someone close to you notice first?
Who might SFBT suit, and what are its limits?
SFBT can suit people who want to talk about solutions more than the history of a problem. Its structure lets you work on one concern at a time and notice small changes along the way. Counsellors may use it with concerns such as low mood, anxiety, self-esteem, relationships, work stress or parenting. Whether it is right for you depends on your situation, and a counsellor can talk this through with you.
Its limits are worth knowing. The focus on the future may mean underlying issues are not explored. A short, structured approach may leave less room to build a relationship around deep emotional distress. And if you bring something that cannot be changed, such as a loss, a solution focus may feel like it gets in the way of your grief.
Many counsellors combine SFBT with other approaches. If you are unsure what suits you, our page on what type of therapy you might need may help.
How do I find a solution-focused counsellor in New Zealand?
Counsellors New Zealand lists private practice counsellors who charge for sessions. When you contact someone, you can ask whether they use solution-focused methods, how they would work with you, and what sessions cost. Fees vary by provider, so check the current rate before you start.
Some people may be eligible for ACC-funded sessions, for example after a sensitive claim. Ask the counsellor whether they work with ACC and what the process involves. You can also use the ACC Provider Map to look for counsellors registered with ACC.
Online sessions are available with many counsellors. It is fine to speak with more than one counsellor before choosing. A good fit matters, and you are free to take your time.
Common questions
What is the main focus of solution-focused therapy?
The main focus is your preferred future and the strengths and resources you already have. Rather than analysing the history of a problem, the counsellor asks questions that help you describe what you want and notice what is already helping.
What are the weaknesses of solution-focused brief therapy?
The structure may miss underlying issues, leave less room to build a relationship around deep distress, and feel unhelpful when you are dealing with something that cannot be changed. Many counsellors combine it with other approaches.
What are some examples of solution-focused questions?
Examples include "What are your best hopes for our time together?", "When is the problem a little less present?" and "On a scale of zero to ten, where are you today?" A counsellor will adapt these to your situation.
Is solution-focused therapy the same as solutions-focused therapy?
Yes. Solution-focused, solutions-focused and solution-focussed are spelling variants people use for the same approach, also known as SFBT. In New Zealand English, "focused" is the usual spelling.
What are the four most widely used techniques in family therapy?
There is no single agreed list, and techniques vary by model. This page covers five often used in solution-focused work: changing the language, goal setting, the miracle question, exceptions and scaling questions.