Solution focused therapy (SFT) is a type of short-term therapy that places far more importance on discussing solutions than problems. Of course, we must discuss the problem to find a solution, but beyond understanding what the problem is and deciding how to address it, solution focused therapy will not dwell on every detail of the problem we are experiencing.
Who Can Benefit?
While it is not suitable to use as a treatment for major psychiatric conditions, Solution focused therapy know as fast therapy is currently used for most emotional and mental health problems that other forms of counselling are used to treat, such as:
- Depression
- Anxiety
- Self-Esteem
- Personal Stress and Work-Related Stress
- Substance Abuse/ Addiction
- Relationship Problems
Solution focused therapy has been found successful in helping a vast array of people, including couples, families and children. It is thought to work very effectively for those who are keen to embrace change and have a goal-orientated mindset, as these individuals are often more responsive to therapy techniques. It can also be integrated with other modalities when symptoms are complex or longstanding, allowing clients to benefit from a clear, future-oriented plan while still addressing skills, emotions, or trauma responses in depth with complementary approaches.
Because the approach is brief and pragmatic, it can be a good fit for people who want structure, prefer measurable goals, or have limited time. It is commonly used in workplace wellbeing programmes, school counselling, primary care settings, and community services where practical change within weeks—not years—is the priority. That said, SFT is not a substitute for crisis care; when risk, psychosis, or severe mood instability are present, a more intensive or multidisciplinary plan is needed. In those contexts, Solution focused therapy principles (like clarifying preferred outcomes and noticing exceptions) may still act as supportive elements alongside medical and safety interventions.
How Does It Work?
In SFT, the therapist will help us to envisage a clear and detailed picture of how we see our future — and how things will be better once changes are made. They will also encourage us to explore past experiences and times when we were as happy as we see ourselves in our future vision. These processes aim to evoke a sense of hope and expectation and make a future solution seem possible.
It is essentially the future vision that drives the therapy process forward, ensuring that it is directional and, as a result, brief. Therapists can use this future solution to shape the techniques and questions that will comprise discussions. These aim to help us to realise our potential and find the courage to move forward.
Solution focused therapy assumes that you already possess skills, resources, and experiences that can be harnessed to move toward your preferred future. Instead of analysing what is “wrong,” the conversation focuses on “what will be different when things are better” and “what’s already working, even a little.” This shift in attention often reduces shame and paralysis, and increases momentum. Small, repeatable steps compound into meaningful change.
Core Principles
1) If it’s not broken, don’t fix it. Where aspects of life function well, Solution focused therapy seeks to protect and extend them rather than dismantle them. Strengths and helpful routines become anchors during change.
2) Do more of what works. The therapist helps you identify behaviours, thoughts, contexts, or supports linked to “better days,” then invites you to repeat or scale those conditions.
3) Change happens in small steps. Rather than waiting for a complete transformation, Solution focused therapy emphasises practical, doable actions that move you one point up the scale. Incremental progress builds confidence and consistency.
4) The client is the expert on their life. You decide what “better” means, how fast to go, and which steps fit your values and circumstances. The therapist contributes structure and curiosity, not prescriptions.
What to Expect in a Session
A typical first session clarifies your preferred future—the concrete signs that would tell you therapy is working. You and your therapist might map out a “best hoped-for outcome” for the next one to three weeks (e.g., sleeping through the night twice a week; initiating one difficult conversation at work; reducing evening worry time from two hours to 30 minutes). You will also review exceptions—times when the problem is lighter or absent—and identify what made those moments possible (time of day, who was present, what you did differently, where you were).
Subsequent sessions begin by asking, “What’s better?” The goal is to notice even small shifts and to understand how you helped create them. Together you choose one or two next steps that are specific, realistic, and under your control. Sessions end with a summary and, if useful, a between-session task such as tracking “good moments,” trying a new micro-action, or repeating a coping strategy that helped.
Solution focused therapy Techniques
✽ The Miracle Question
The “miracle question” invites you to imagine that, overnight, a miracle happened and the problem that brought you to therapy is gone. You then describe, in behavioural detail, how you would notice. What would be the first sign in the morning? What would others see you doing differently? How would your emails read? What would your body feel like during your commute? This question shifts attention from obstacles to indicators of success and reveals practical cues to start experimenting with immediately.
The miracle question also clarifies values. If your miracle morning involves patient parenting, focused work, or reconnecting with a hobby, these become guideposts for the next steps. For some clients, just articulating what “better” looks like already reduces anxiety; the brain has a map, and small actions can begin.
✽ Exception Questions
Exception questions uncover periods when the issue was less intense or absent. Perhaps Sunday evenings are calmer, or arguments resolve faster when you take a 10-minute pause. By examining what you did, who helped, and what conditions were present, you and your therapist identify levers you can pull again. Exceptions prove that the problem is not constant and that you already have influence over it.
Examples include: “Tell me about times when you felt happiest.” “What was it about that day that made it a better day?” “Can you think of times when the problem was not present in your life?” The goal is not to deny difficulty but to extract usable patterns from real life.
✽ Scaling Questions
Scaling questions use a 0–10 scale (or 1–10) to capture where you are today and what would count as progress. If panic at work is currently a “3,” what would a “4” look like this week? Maybe it means reading the first email without rechecking, or taking one scheduled break. Scaling questions also help partners or family members align on shared goals (“What would ‘7’ look like for both of you on communication?”) and track improvement across sessions.
Goal Setting and Measuring Progress
Solution focused therapy goals are brief, concrete, and behaviour-based. Rather than “be less stressed,” you might target “leave the office by 6:30 p.m. three times this week” or “reduce doom-scrolling to 15 minutes before bed.” Goals pass the “movie camera test”—an outside observer could film the change happening. This makes progress visible and reduces the common trap of chasing a vague feeling.
Progress is reviewed regularly by asking, “What’s better?” and “What did you do that helped?” When a step works, you repeat it or extend it; when it doesn’t, you revise without self-blame. Because SFT treats you as the expert, your feedback directly shapes the plan.
Applying Solution focused therapy Across Contexts
Work and performance. Identify times when focus or confidence was higher (e.g., mornings, after a brief walk, when tasks were chunked). Do more of those conditions. Scale priorities for the week and celebrate a one-point shift.
Relationships. Notice exceptions like evenings when conversation felt easy. What was different—topic, timing, tone, environment? Repeat those ingredients deliberately. Use scaling questions to co-create small experiments (e.g., “What would 6/10 kindness look like at dinner?”).
Low mood and motivation. Map your miracle morning (getting out of bed within 10 minutes; opening blinds; showering). Choose the smallest step that would make tomorrow 1-point better and protect it with environmental support (alarms, clothes ready, accountability text).
Stress and worry. Track the half-hours with fewer ruminations. What were you doing? Who were you with? Where were you? Increase those contexts. Scale down worry time by five minutes per day and scale up restorative activities by one unit.
Strengths and Limitations
SFT’s brevity and focus can be energising. Clients often appreciate leaving each session with clarity, not homework overwhelm. The approach is respectful and collaborative, and it acknowledges that people are more than their problems. However, when trauma processing, complex grief, severe eating disorders, or significant risk are present, a broader plan may be required. Solution focused therapy can still contribute by clarifying preferred outcomes, but safety, medical care, or trauma-focused treatments may be the primary frame.
How Many Sessions?
Many people meet their near-term aims within 3–8 sessions. Others prefer a spaced cadence (e.g., monthly) to consolidate gains and troubleshoot setbacks. Because the method is feedback-informed, you and your therapist decide when goals are sufficiently met; therapy can pause and resume as life changes.
Working with Couples, Families, and Children
With couples, Solution focused therapy focuses on moments of connection that already exist, however small—shared laughter, one appreciative message, an evening ritual. Partners define what a “better day” looks like and co-design micro-actions to get there. In family therapy, the team maps when harmony is higher (after outdoor time, during routines) and builds those patterns intentionally. With children, playful scaling (thermometers, ladders, emojis) makes progress tangible; parents learn which interactions raise the scale and how to repeat them.
Between-Session Experiments
Helpful practices include keeping a “What’s Better” log, sending a brief “progress note” to yourself each evening, photographing small wins, or scheduling one 10-minute step that nudges your scale up by one point. For anxiety, a “miracle micro-habit” might be five slow breaths before opening email; for relationships, one daily appreciation; for mood, 10 minutes of sunlight before screens.
Frequently Asked Questions
Is SFT only positive thinking?
No. SFT is pragmatic, not wishful. It uses concrete descriptions of desired behaviour and real-life exceptions to plan specific steps.
Will we ignore my history?
Your story matters. SFT simply allocates more time to building what you want next. When history needs space—e.g., for grief, meaning, or safety—your therapist will accommodate or integrate other modalities.
What if I don’t know my goals?
The miracle and scaling questions are designed to help you find them. You can start with “good enough for now” goals and refine as clarity grows.
Can SFT help with depression or anxiety?
Often yes, especially for day-to-day functioning. It may be combined with other therapies or medical care depending on severity.
Getting Started with Us
At Psychology Blossom, we collaborate to define your preferred outcomes and translate them into small, repeatable steps. Sessions emphasise what is already helping, amplify hope, and respect your pace. Whether you are navigating work stress, communication hurdles, or low mood, Solution focused therapy offers a focused path forward—and we are here to walk it with you.
We recommend This Video to those who wants to learn more about ###.
About Us
We are a team comprising psychologists based in Singapore endeavouring our best to prioritise our clients’ needs. When you embark on this journey with us, we take a collaborative approach where you and your psychologist work closely together, and listen to what you have to say — No judgments, and in a safe space. Meet our Team
Quick Links
Contact Us
150 Cecil Street #07-02 S069543
Opening Hours
Monday to Friday: 8am to 6pm
Saturday: 8am to 2pm
Sunday: 10am to 2pm (Online only)
Admin Hours
Monday to Friday: 8am to 5.30pm
Saturday: 8am to 2pm
© Copyright 2023 – Psychology Blossom | Privacy Policy | Terms
