Solution-Focused Brief Therapy (SFBT)
What is SFBT?
Sometimes what you want most isn’t to dig into the past but to find what works now. Solution-Focused Brief Therapy (SFBT) is all about just that—shifting from “What’s wrong?” to “What’s possible?” It’s a goal-and solution-oriented kind of therapy that helps you identify your strengths, see what already works, and build on those to move forward.
Why Try SFBT
If you’ve felt stuck in worries, stuck in problems, or burned out by overthinking, SFBT offers a different path. Instead of spending lots of energy on what caused things, you'll focus on what you want your life to look like, and on small, doable steps that can make a real difference. It’s like turning up the volume on your wins, no matter how small.
What SFBT Looks Like in Sessions
Here’s what your time with SFBT might feel like:
We’ll talk about what you’d really like to see change — your goals, even small ones.
We’ll ask helpful questions that point to times when things felt a bit better: when the problem was less, or you managed it differently. These moments often carry clues.
We’ll use “scaling questions” (on a scale from 0-10) to see where things are now and where you want them to go.
Together, you’ll try out small experiments between sessions — actions you can take in daily life that reflect your goals.
We’ll notice what worked, what didn’t, and adjust. Over time, you’ll start seeing progress in ways you might not expect.
What You Can Expect
It’s short-term. Sometimes people find real relief in just a few sessions.
It feels hopeful. SFBT tends to build momentum, helping you notice good things and possibilities more often.
It’s active. You’ll leave sessions with ideas or tasks to try out. What you do between sessions matters.
It’s collaborative. You and I will work together: you bring your life, your goals; I bring tools, questions, and support.
Is SFBT Right For You?
If you’re ready to:
feel more hopeful
try small changes that might make a big difference
focus on what you can do instead of being overwhelmed by what you can’t
shorten the time you spend feeling stuck
Then SFBT might suit you well.
You’re Not Alone
We’re online therapists in Texas, trained in SFBT, here to help you feel more hopeful, more able to act, and more in control of what’s next.