How Does Solution Focused Therapy Work? A 2026 Guide
Last updated: September 2026
If you are looking for a practical, goal-oriented approach to counselling, solution focused therapy may be an option worth exploring.
Solution Focused Brief Therapy (SFBT) is a therapeutic approach that focuses on what a person wants to achieve, what is already working, and what small changes could move them towards their preferred future.
Rather than spending most of therapy analysing why a problem developed, solution focused therapy places greater emphasis on questions such as:
What would you like to change?
What would your life look like if things improved?
When is the problem less noticeable?
What are you already doing that helps?
What strengths or resources can you draw upon?
What would one small improvement look like?
The approach does not mean ignoring distress or pretending that difficult experiences do not matter. Instead, it attempts to balance an understanding of the person's difficulties with attention to their strengths, resources, goals and possibilities for change.
At The Lotus Rooms, solution focused principles may form part of an individualised counselling approach, depending on the person's circumstances, goals and needs.
What Is Solution Focused Therapy?
Solution Focused Brief Therapy is a goal-directed and generally brief therapeutic approach that concentrates on constructing solutions and developing a preferred future rather than extensively analysing the origins of a problem.
The approach is associated with several core ideas:
People often possess strengths and resources that can contribute to change.
Small changes can provide useful information and momentum.
Times when a problem is less severe may reveal useful patterns.
Clearly describing a preferred future can help establish meaningful goals.
Therapy can focus on what a person wants to achieve rather than requiring a complete explanation of every difficulty.
The client is generally regarded as the expert on their own life, while the therapist helps create a collaborative conversation around goals, possibilities and change.
Does solution focused therapy ignore the past?
Not necessarily.
Solution focused therapy generally gives less emphasis to extensive analysis of the past, but personal history can still be important.
For example, a therapist may ask about previous experiences when you successfully coped with a difficult situation, or times when a particular problem was less intense.
The difference is that historical information is usually explored in relation to the person's goals and what may be useful going forward.
How Does Solution Focused Therapy Work?
The central question is often:
What do you want instead?
A therapist might explore:
What would you like your life to look like?
How would you know that therapy was helping?
When have things gone better?
What was different on those occasions?
What are you already doing that helps?
What could you do slightly more of?
What would be a realistic next step?
This creates a conversation that is oriented towards observable and meaningful change.
For example, someone experiencing significant stress might initially say:
"I want my life to be completely stress-free."
A therapist might help turn that broad goal into something more specific:
"I would like to feel more in control of my mornings."
That creates something that can be explored.
What would a better morning look like?
What would you notice?
What would you be doing differently?
Have there been mornings when you already felt more in control?
What helped?
The purpose is not to reduce a person's difficulties to a simplistic problem. Instead, it is to make desired change sufficiently concrete that it can be explored.
The Core Principles of Solution Focused Therapy
Several principles commonly appear in solution focused work.
1. Focus on the preferred future
The therapist helps the person describe what they want rather than focusing exclusively on what they want to stop.
2. Identify exceptions
An exception is a time when the problem did not occur, occurred less often, or was easier to manage.
These occasions may contain information about what contributes to improvement.
3. Recognise strengths and resources
Therapy can explore abilities, relationships, previous successes, coping strategies and other resources that may support change.
4. Use small changes
Rather than requiring an immediate and dramatic transformation, the approach can focus on realistic steps that move a person closer to their desired outcome.
5. Use collaborative questioning
The therapist does not simply provide a list of solutions. Instead, questions are used to help the client identify what matters to them and what may be achievable in their circumstances.
6. Notice progress
Changes can be monitored through practical observations, personal goals and scaling questions.
Solution Focused Therapy Techniques
Several techniques are particularly associated with SFBT.
1. The Miracle Question
The miracle question is one of the best-known solution focused therapy techniques.
A therapist might ask:
"Imagine that while you are asleep tonight, a miracle happens and the problem you have been experiencing is resolved. When you wake up tomorrow, what would be the first thing you notice?"
The purpose is not to encourage unrealistic thinking.
Instead, the question helps turn a general desire for improvement into a more detailed description of a preferred future.
You might notice that you:
communicate differently with your partner
feel more confident at work
get out of bed more easily
spend less time worrying
respond differently to stressful situations
have more energy for activities you value
These observations can then become potential areas for therapeutic work.
2. Scaling Questions
Scaling questions ask you to place an experience or goal on a numerical scale, commonly from 0 to 10.
For example:
"On a scale from 0 to 10, where 0 means things are at their worst and 10 means you have achieved the outcome you want, where are you today?"
The number itself is not necessarily the most important part.
The therapist might ask:
"Why are you at a 5 rather than a 3?"
This can help identify what is already working.
They might then ask:
"What would moving from a 5 to a 6 look like?"
This creates an opportunity to explore a specific and potentially achievable next step.
3. Exception Questions
Exception questions explore times when the problem was different.
For example:
"When do you notice that your anxiety is slightly easier to manage?"
The therapist may then explore what was happening at that time.
Perhaps you:
slept better
spent time with supportive people
prepared differently
were more physically active
communicated more effectively
responded differently to a difficult thought
The objective is not to suggest that one factor caused the improvement. Instead, these occasions can provide information that may be useful in developing future strategies.
4. Coping Questions
Solution focused therapists may also explore how someone has managed to continue functioning despite difficult circumstances.
Questions might include:
"How have you managed to keep going?"
or:
"What has helped you get through the difficult days?"
These questions can draw attention to resilience and coping strategies that might otherwise be overlooked.
5. Strengths and Resources
A therapist may explore resources such as:
persistence
communication skills
problem-solving abilities
previous successes
supportive relationships
self-awareness
practical routines
willingness to try something different
The purpose is not simply to give compliments.
It is to identify resources that may have practical relevance to the person's goals.
6. Preferred-Future Questions
The therapist may repeatedly return to the person's desired outcome.
For example:
"If things were going better, what would you be doing differently?"
This can help transform a broad concern into a clearer therapeutic goal.
What Does a Solution Focused Therapy Session Look Like?
There is no single script that every therapist follows.
A session may begin by discussing what has happened since the previous appointment. The therapist might then explore changes, exceptions, coping strategies, strengths and progress towards the person's preferred outcome.
A session might include questions such as:
What has changed since the last session?
What has gone slightly better?
When was the difficulty less noticeable?
What did you do that helped?
What would you like to see happen next?
What would tell you that things were improving?
What is one realistic step you could take before the next session?
Scaling questions may also be used to explore perceived progress.
The process is generally collaborative rather than prescriptive. You are not simply given a set of instructions. Instead, the therapist works with you to identify goals and explore what may be useful in your particular circumstances.
What Does the Research Say About Solution Focused Therapy?
Research into SFBT has grown considerably, although the evidence varies according to the population, outcome being measured and study design.
A 2024 meta-analysis examined 72 studies and 489 effect sizes and found positive effects across a range of psychosocial outcomes. The authors concluded that SFBT appeared applicable to a variety of clients and psychosocial problems, while also identifying differences according to factors such as the comparison condition and client population.
A more recent umbrella review published in 2025 examined 25 systematic reviews, including 15 meta-analyses. It reported evidence of positive outcomes across different populations and settings, with high confidence reported for adult depression, overall mental health and progress towards individual goals, while confidence varied for other outcomes. The authors also noted that further rigorous research is needed, particularly concerning the evidence for the brevity of the intervention.
Research has also examined SFBT in adult community mental health settings. A 2026 scoping review identified studies reporting positive outcomes across areas including psychiatric symptoms and psychosocial functioning, while noting that the overall evidence base remains relatively limited and that more comparative research would strengthen conclusions about generalisability.
This is an important distinction.
The research does not mean that solution focused therapy is the right treatment for every person or every psychological difficulty. It means that there is a growing evidence base supporting its use across a range of contexts, while important questions about how, when and for whom it works best continue to be studied.
Solution Focused Therapy vs CBT
Solution focused therapy and cognitive behavioural therapy (CBT) can both be structured, collaborative and goal-oriented, but they approach therapeutic change differently.
Solution Focused Therapy | CBT |
Emphasises the preferred future | Often examines relationships between thoughts, feelings and behaviours |
Looks for exceptions and existing resources | Often identifies patterns that contribute to current difficulties |
Uses strengths and coping as sources of change | Often develops strategies to modify unhelpful thoughts and behaviours |
Commonly uses scaling and preferred-future questions | May use thought records, behavioural experiments and other structured techniques |
Generally aims to be brief and goal-directed | Duration varies according to the person's circumstances and treatment goals |
Does not require an extensive analysis of the origins of every problem | May examine how current patterns developed and are maintained |
Neither approach needs to be presented as universally appropriate.
The more useful question is:
Which therapeutic approach makes sense for this person's goals, circumstances and needs?
In some circumstances, solution focused principles may also be incorporated alongside other therapeutic approaches where the practitioner's training and the client's needs make that appropriate.
Solution Focused Therapy Questions: Examples
If you are researching solution focused therapy questions, the following examples illustrate some of the questioning styles commonly associated with the approach.
Preferred-future questions
What would you like to be different?
If counselling were helpful, what would you notice?
What would a better week look like?
How would someone close to you notice that things had improved?
Exception questions
When is the problem less noticeable?
When have you coped better?
What was different on that occasion?
What were you doing that helped?
Scaling questions
Where are you today from 0 to 10?
Why are you at that number rather than lower?
What would moving one point higher look like?
What could make that small change possible?
Coping questions
How have you managed to get through this?
What has helped you keep going?
Who or what has supported you?
What strengths have you relied upon?
These questions are not intended to minimise distress. They are ways of identifying information that may contribute to practical change.
How Long Does Solution Focused Therapy Take?
One of the defining characteristics of SFBT is its brief and goal-directed orientation.
However, there is no universal number of sessions that applies to everyone.
The appropriate length of counselling can depend on:
the nature of the concern
the person's goals
the complexity and duration of the difficulties
individual circumstances
progress during therapy
whether another therapeutic approach may also be appropriate
Some people may want help with a specific concern, while others may have several interconnected issues.
It is therefore better to understand SFBT as an approach designed to be brief and focused, rather than assuming that everyone will achieve a particular outcome within a predetermined number of sessions.
How Do You Know Whether Solution Focused Therapy Is Helping?
Progress can be considered in practical terms.
You might notice:
improved communication
greater confidence
changes in how you respond to difficult situations
improved coping strategies
clearer goals
fewer or less disruptive difficulties
greater awareness of what helps you
increased ability to take action
Your therapist can review these changes with you and consider whether continuing, changing direction or using another therapeutic approach may be appropriate.
Is Solution Focused Therapy Suitable for Everyone?
No therapy is appropriate for everyone.
Solution focused therapy may particularly appeal to people who want counselling to be:
practical
collaborative
future-oriented
goal-directed
focused on achievable change
However, some people may want or require a greater emphasis on other areas, such as processing traumatic experiences, understanding longstanding patterns or addressing complex psychological difficulties.
That does not mean SFBT can never be used when someone's difficulties are complex. It means that therapeutic decisions should be based on the individual's circumstances rather than assuming that one approach will suit everyone.
A qualified practitioner can discuss whether solution focused therapy is appropriate and whether another approach, or a combination of approaches, may be more suitable.
Common Misconceptions About Solution Focused Therapy
"Solution focused therapy ignores the past."
Not necessarily.
The approach generally places less emphasis on extensive historical analysis, but personal history can still provide important context.
The distinction is that the therapist may focus on aspects of the past that help inform the person's goals and future choices.
"It is just positive thinking."
No.
Solution focused therapy is a structured therapeutic approach rather than simply being told to think positively.
It uses specific questioning and collaborative techniques to explore goals, exceptions, resources and potential changes.
"You have to pretend everything is fine."
No.
Acknowledging distress and recognising what is already working can happen at the same time.
The purpose is not to deny problems. It is to explore possibilities for change alongside them.
"It guarantees quick results."
No ethical therapist should guarantee a particular outcome or number of sessions without properly understanding a person's circumstances.
Although SFBT is designed to be brief and goal-directed, people's needs and responses to therapy vary.
How Solution Focused Therapy Can Work Alongside Other Approaches
Therapy does not always have to fit into one rigid category.
Depending on the practitioner's qualifications, training and the individual's circumstances, solution focused principles may be incorporated alongside other therapeutic approaches.
For example, a practitioner may draw on solution focused ideas alongside CBT or other counselling techniques where clinically appropriate.
The important consideration is not simply the name attached to the therapy.
It is whether the approach being used is appropriate for the person's goals, circumstances and needs.
At The Lotus Rooms, counselling can be tailored to the individual rather than assuming that every client requires exactly the same therapeutic model.
Solution Focused Exercises You Can Try
Some solution focused ideas can be adapted into simple reflective exercises.
These are not substitutes for professional counselling, but they can help you explore some of the principles behind the approach.
1. Try a 0–10 check-in
Choose an area you would like to improve and give yourself a rating.
Then ask:
"What would moving one point higher look like?"
Try to identify something specific and realistic.
2. Keep an exception log
For one week, record occasions when a difficulty was less intense or did not occur.
Look for patterns.
What was different?
Who were you with?
What were you doing?
How were you responding?
3. Describe your preferred future
Imagine that things have improved.
What would you notice?
What would you be doing differently?
What would other people notice?
Write down specific details rather than simply saying that you would "feel better."
4. Identify existing resources
Think about five situations in which you successfully dealt with something difficult.
What personal qualities, behaviours, relationships or strategies helped?
5. Choose one small next step
Rather than attempting to change everything at once, identify one action that could move you slightly closer to your preferred outcome.
These exercises are not intended to replace professional support, particularly when you are experiencing significant or persistent psychological distress.
What Are the Benefits of Solution Focused Therapy?
People may be drawn to solution focused therapy because it emphasises:
practical goals
existing strengths
achievable changes
future possibilities
collaboration
progress
coping strategies
identifying what is already working
For someone who feels stuck repeatedly analysing the same problem, this different perspective may provide a useful framework for thinking about change.
However, the approach should not be presented as a universal solution.
Good counselling begins with understanding the individual and determining what type of therapeutic support is appropriate.
Frequently Asked Questions
What is solution focused therapy?
Solution focused therapy is a goal-directed approach that concentrates on preferred outcomes, strengths, resources and occasions when problems are less severe or absent. Rather than requiring an extensive analysis of the origins of a problem, it explores what the person wants to change and what may help them move towards that goal.
What is Solution Focused Brief Therapy?
Solution Focused Brief Therapy, or SFBT, is the established name commonly used for this short-term, goal-oriented therapeutic approach. It focuses on constructing solutions, identifying resources and describing a preferred future.
What are the main solution focused therapy techniques?
Common techniques include the miracle question, scaling questions, exception-finding, coping questions, strengths-based questions and preferred-future questions.
What is the miracle question?
The miracle question asks you to imagine that a problem has been resolved and then describe what you would notice in your life.
The purpose is to make a preferred future more concrete and identify observable signs of change.
How long does solution focused therapy take?
SFBT is designed as a brief, goal-directed approach, but there is no fixed number of sessions that is appropriate for everyone. The length of counselling depends on the person's goals, circumstances, progress and the complexity of the issues being addressed.
Is solution focused therapy good for anxiety?
Solution focused therapy may be used to explore coping strategies, exceptions and achievable changes associated with anxiety.
Research has reported positive outcomes in some studies involving anxiety and depressive symptoms, but whether SFBT is appropriate depends on the individual's circumstances and the nature and severity of their difficulties.
Can solution focused therapy help with depression?
Research has reported positive outcomes for depression in a number of SFBT studies, and a recent umbrella review found relatively strong evidence for effectiveness in adult depression. However, this does not mean SFBT is automatically the appropriate treatment for every person experiencing depression.
Does solution focused therapy focus on the past?
It can consider the past when that information is useful, but SFBT generally places greater emphasis on the present and future.
Particular attention may be given to previous occasions when the person coped successfully or when a problem was less significant.
Is solution focused therapy the same as positive thinking?
No.
Solution focused therapy is a structured therapeutic approach rather than simply an instruction to think positively.
It uses specific questioning and collaborative techniques to explore goals, strengths, exceptions and practical changes.
Can solution focused therapy be combined with other therapies?
Potentially.
Depending on the practitioner's training and the person's circumstances, solution focused principles may be incorporated alongside other therapeutic approaches.
A qualified practitioner can discuss which approach or combination of approaches may be appropriate.
Could Solution Focused Therapy Be Right for You?
Solution focused therapy offers a different way of approaching counselling.
Rather than requiring an exhaustive analysis of everything that has gone wrong, it asks practical questions such as:
What do you want instead?
When has the problem been less powerful?
What are you already doing that helps?
What strengths or resources can you draw upon?
What would one small improvement look like?
For people who want a collaborative, practical and goal-directed approach, these questions can provide a useful framework for exploring change.
At The Lotus Rooms, counselling can be tailored to your individual circumstances rather than forcing every client into the same therapeutic model. If you are considering solution focused therapy in Croydon, a conversation with a qualified practitioner can help you understand whether this approach fits your goals and whether another form of therapeutic support may also be appropriate.
The aim is not to ignore the problem. It is to understand what you want your life to look like and explore realistic steps towards it.
If you are considering counselling, contact The Lotus Rooms to discuss your needs and explore the type of therapeutic support that may be appropriate for you.
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