Solution Focused Brief Therapy (SFBT) is a goal-directed, future-focused approach that builds on what’s already working in your life rather than rehearsing what isn’t. The therapy is strengths-based, collaborative, and — as the name suggests — usually short-term.,Sessions use distinctive techniques like the miracle question and scaling questions to help you describe your preferred future in vivid, concrete terms — and identify the small next steps that move you toward it. SFBT works particularly well for people with clear goals, who want practical progress without lengthy exploration of past difficulties.
SFBT is a goal-directed, future-focused approach that builds on what’s already working in your life rather than analysing what’s wrong. It’s collaborative and typically short-term.
Most people complete SFBT in 5–8 sessions. Some see meaningful change in just 2–3, depending on the issue.
SFBT works well for many concerns including anxiety, low mood, relationship issues, and life transitions. For complex trauma or persistent severe symptoms, it’s often combined with other approaches.
A signature SFBT technique — your therapist asks how you’d notice if your problem were resolved overnight. It helps clarify what change looks like in concrete and noticeable terms.
CBT examines and changes unhelpful thoughts and behaviours. SFBT focuses on solutions you’re already capable of building. Both are evidence-based; the right fit depends on you.
Briefly, to understand them. But sessions spend most of their time on what’s working, what you want, and the small next steps to get there.
Taking the first step is easier than you think — no pressure, just a conversation.
