Solution-Focused Therapy (SFT)
Solution-Focused Therapy aims to shift you from a “what’s wrong” mindset to a “what’s possible” mindset, encouraging you to use your strengths to persevere.
What Is Solution-Focused Therapy?
Solution-Focused Therapy (SFT) is a collaborative technique that asks you to describe what you seek from therapy and apply the skills and knowledge you have towards achieving it in the shortest time possible.
It is a short-term goal-focused evidence-based approach, incorporating positive psychology, helping you change with solutions rather than by focusing on problems.
How Solution-Focused Therapy Works
The Miracle Question
This is a tool to help you imagine a future without the problem.
For example, “Suppose tonight, while you are sleeping, a miracle happens and the problem is gone… What would be the first signs that things are better?”
Scaling Questions
These questions allow you and the clinician to assess your situation by identifying how far you are from your goals, progress and how to move forward.
The Miracle 10 Question
This is a mix between the miracle and scaling question.
For example, “Imagine a 0-10 scale in which 10 represents that you have now fully achieved your goal, and 0 represents the exact opposite. Let us suppose that tonight, while you are sleeping, something shifts during the night, and when you wake up tomorrow, you are suddenly at a 10. But since you were asleep when it happened, you do not initially realise it.
What will be the first differences(s) that you or people around you begin to notice about you that begin to give you (and/or them) the idea that something has changed, that you are a 10 now?”
Coping Questions
Coping questions, for instance, “how have you managed to carry on?”, look at you with resiliency and determination.
These questions are a reminder that you engage in useful things even when overwhelmed. Even during despair, you still manage to get out of bed, get ready, help your family, and do numerous things that require a lot of effort.
Feedback Sessions
Traditionally, with Solution-Focused Therapy, there is a brief consultation break during the second half of the session in which the clinician and you reflect on what has occurred during the session. This is then followed by a therapeutic message based on your first goal, a supportive, strengths-based statement that reinforces your values, progress, or potential.
When Is Solution-Focused Therapy Used?
SFT can be helpful for numerous issues such as anxiety, self-esteem, depression, relationship issues and finding ways to cope with life changes. It can be beneficial for individuals of any age, couples, families and groups. It is particularly useful for those who have a specific goal or problem to achieve and overcome
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr Emma Waddington, Senior Clinical Psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
What To Expect In A Solution-Focused Therapy Session?
Positive, Future-Focused Approach
Solution-Focused Therapy focuses on the present and the future rather than concentrating on the past like some other therapies. Together, the clinician and you will explore what is working, what is possible and what you desire.
Early Goal-Setting
Likely, by the end of your first session, you and your clinician will discuss what you want to change in your life, to guide your future sessions and give you a clear sense of direction.
Short-Term And Goal-Oriented
Solution-Focused Therapy is typically 4-8 sessions long, making it brief. However, it can be made shorter or longer depending on your needs and goals. Each session focuses on meaningful progress.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Solution-Focused Therapy
What are the three major principles of SFT?
- Do not dwell on the past
- Solution-focused
- Set goals, take action
What is a solution-focused approach in therapy?
A solution-focused approach in therapy looks into what is working, your strengths, and future goals, instead of digging into the past or into pathology. It aims to help you see your preferred future and find the small steps to move towards it.
What are examples of SFT?
An example of where SFT may be used is for someone referred to therapy due to a decline in grades and an increase in absences at school. Using SFT, the clinician can ask the student the Miracle Question, for them to imagine waking up motivated and ready to go to school. With the help of scaling questions, the student rates her present motivation as a 3 out of 10, which can lead to finding strengths that were already helping her cope. The student, along with the clinician, can explore exceptions, like days when she is more motivated, and work together to set small goals like waking up earlier and going to their favourite class. Over multiple sessions, they go to school more and feel more in control of their ideas and solutions.