Solution-Focused Brief Therapy

Solution-Focused Brief Therapy (SFBT)

What Is SFBT?

Sometimes you don’t want to unpack everything that’s happened — you just want something to start feeling better.

Solution-Focused Brief Therapy (SFBT) is about that shift: from “what’s wrong” to “what’s working.” It’s a practical, hope-centered approach that helps you identify the strengths, tools, and desired goals that are already in your life — and build from there.

Instead of focusing on what caused the problem, we explore what you want your life to look like and the small steps that can help get you closer to that version of yourself. Think: Treating the symptoms before going forward like you would feed the hungry before educating on how to procure food.

Why SFBT Helps

When life feels heavy, it’s easy to get lost in overthinking or self-blame. SFBT helps you redirect your focus to what’s possible right now — the moments when things feel even slightly more manageable, hopeful, or calm.

This approach can be especially helpful if you’re navigating:

Feeling stuck or uncertain about the next step
Decision fatigue or burnout
Ongoing stress that makes you lose sight of what’s working
Low motivation or self-confidence
Relationship or communication challenges
Life transitions that feel overwhelming

Think of it like adjusting the lighting in a dark room — the problems become more clear, but you also start to see what else is there: the strengths, the resources, the things that still hold you up.

What SFBT Looks Like in Sessions

SFBT sessions are active and conversational — less about analyzing the past and more about finding what helps right now.

You can expect:

A focus on goals. We’ll talk about what you’d like to see change, even in small, tangible ways.
Helpful questions. We’ll ask about times when things felt a little better or more manageable — moments that hold clues about your strengths.
Scaling tools. We might use 0–10 scales to track progress or name what improvement looks like for you.
Small experiments. Between sessions, you’ll try simple steps that support your goals — noticing what works and what feels different.

Each conversation is empowering and collaborative — you bring your expertise on your own life; We bring structure, curiosity, and support to help you notice what’s already working in your favor.

Is SFBT Right for You?

SFBT may be a great fit if you’re ready to:

Feel more hopeful about your ability to change things
Try small, realistic steps that create visible shifts
Focus on solutions instead of spiraling in problems
Regain a sense of confidence and direction

SFBT may be a great fit if you’re not ready to:

Revisit painful memories or talk through the past
Analyze your thoughts or emotions
Dig into “why” something happened
Commit to long-term therapy but still want meaningful support

You don’t have to have it all figured out — you just need a starting point. SFBT helps you find it.

Solution-Focused Brief Therapy (SFBT)

What Is SFBT?

Why SFBT Helps

What SFBT Looks Like in Sessions

Is SFBT Right for You?

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