Do you have questions about what solution focused therapy could do for you? Or are you unsure whether it’s the right time to see a psychologist?
Solution focused therapy
In solution-focused therapy you focus on the solution instead of the problem. From the solution we look at how to get there. In this article you can read all about solution-focused therapy.
What is Solution-Focused Therapy?
Solution-focused therapy focuses on finding practical solutions to the challenges you’re facing. Instead of spending a lot of time on how a problem started, the focus is on what you want to achieve and which steps can help you get there.
During therapy, the emphasis is on your goals and possibilities. You are the expert on your own life and experiences. Together with your psychologist, you explore what has worked before, which strengths you already have, and how you can use them more effectively.
Solution-focused therapy is short-term, structured, and goal-oriented. The aim is to help you get moving again — in your own way and, where possible, with support from the people around you.
How Solution-Focused therapy works?
In the first session, you define your goal. Ideally, this goal is positive, concrete, and achievable. Your psychologist helps you clarify what you want instead of the problem and asks questions that encourage you to think beyond your usual patterns.
A well-known tool is the miracle question. It goes like this: “Imagine that tonight, while you’re asleep, a miracle happens. The problems you came here with are solved. You don’t know this yet, because you’re asleep. What would be the first thing you notice tomorrow morning that tells you the miracle has happened?”
Step by step, you and your psychologist explore what is needed to move toward that desired situation. You look at the skills you already have and the support you can use to make change happen. This helps build confidence that you can solve problems yourself. By practising this, your problem-solving ability actually grows.
Key principles of solution-focused therapy include:
- learning from what has worked for you before;
- not needing to fully analyse the problem first;
- setting achievable, positively worded goals;
- trusting your own ability to find solutions;
- focusing on the future rather than the past;
- working step by step and practising new skills;
- tracking progress to keep motivation and confidence high.
Coping strategies
Coping refers to how you deal with problems. How have you handled challenges in the past? What helped you before? Are there people, activities, or habits you can use again? Together with your psychologist, you explore coping strategies and look at how you can use your strengths to reach your goals.
Evaluating goals
Throughout treatment, you regularly check in with your psychologist to see whether the therapy is helping. For example, by asking how close or far away your goal feels right now. These questions focus on progress, reinforce that you’re on the right track, and help define small next steps. By answering them, your goal becomes clearer and more concrete.
When is solution-focused therapy suitable?
Solution-focused therapy doesn’t focus on what’s going wrong, but on what already works and how to do more of that. Together with your therapist, you explore what you want to change or achieve. This approach isn’t suitable for every situation, but it’s often used for:
- burn-out
- anxiety
- stress
- depressive symptoms
- family therapy
- relationship therapy
Before starting treatment, a psychologist will advise whether solution-focused therapy fits your situation. Sometimes it’s combined with more problem-focused therapies, such as behavioural therapy or EMDR.
Find a psychologist for solution-focused therapy
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At iPractice, you work with two psychologists and combine online sessions with in-person appointments at one of our locations. Want to know more? Read about the intake process and treatment options at iPractice, or learn how to find a psychologist who suits you.
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With a referral from your GP, treatment costs are reimbursed by almost all health insurers.
FAQ
What if I don’t know exactly what my problem is?
That’s okay. Solution-focused therapy doesn’t start with “what’s wrong,” but with what you’d like to be different. Even vague wishes can be the beginning of meaningful change.
Is this therapy strong enough for my complaints?
Solution-focused therapy can be surprisingly powerful — especially because it creates movement. Together, we look at whether this approach fits your situation.
How quickly does solution-focused therapy work?
Often within a few sessions. The focus is on small, practical steps you can apply right away. You don’t need to analyse everything first — the emphasis is on doing what works.
