What is Solution-Focused Brief Therapy?
Solution-Focused Brief Therapy — usually shortened to SFBT — is a short-term, practical talking therapy that focuses on what you'd like to be different and what's already working. Less time on the problem. More on what helps.
Where it comes from
SFBT was developed in the 1980s by Steve de Shazer, Insoo Kim Berg and colleagues at the Brief Family Therapy Center in Milwaukee. They noticed that change often happened faster when sessions focused on what clients wanted more of, rather than on the detail of the problem.
Forty years on, the approach is used widely in the NHS, in schools, in workplaces and in private practice. It has a strong evidence base across anxiety, depression, stress, sleep and confidence.
How it actually works
A solution-focused session is a structured conversation. Rather than retelling the problem in detail, the therapist asks practical questions about what a workable version of life would look like, what small signs would tell you things were shifting, and what you're already doing that helps — even slightly.
From there, each week builds on what's working. Progress tends to be steady, noticeable and easy to track. You don't have to perform, dig up the past, or have it all figured out.
Who it suits
People often come to a solution-focused therapist when:
- Anxiety or worry is taking up too much room.
- Confidence has taken a knock.
- Sleep has stopped holding.
- Work stress is leaking into the rest of life.
- They feel stuck and want to start moving again.
- They've tried longer-term therapy and want something more practical.
How it differs from traditional therapy
Most traditional therapy spends a lot of time on the history and cause of a problem. SFBT takes the view that you usually don't need to fully understand a problem to move past it. The work is future-focused, brief by design, and built on what's already going well, however small.
For people who are tired, fed up, or wary of being analysed, that's often a relief.
Common questions
What is Solution-Focused Brief Therapy (SFBT)?+
Solution-Focused Brief Therapy is a short-term, evidence-based talking therapy that focuses on what you want to be different and what's already working, rather than analysing the problem in detail. It was developed in the 1980s by Steve de Shazer and Insoo Kim Berg and is now used worldwide in healthcare, education and private practice.
How does solution-focused therapy work?+
Sessions are structured conversations. The therapist asks practical, future-focused questions — what a workable version of life would look like, what small signs would tell you things were shifting, and what you're already doing that helps. Each week builds on the steps that are working, so progress tends to be steady and noticeable.
How is SFBT different from traditional therapy?+
Traditional approaches often spend a lot of time on the history of a problem. Solution-focused work spends most of its time on the preferred future and on what's already going well, however small. You don't need to rehearse the worst of it every week to feel better.
How many sessions does solution-focused therapy take?+
It's called 'brief' for a reason. Most people work over roughly 8 to 12 sessions — often weekly at first, moving to fortnightly as things settle. Some people notice a shift within the first few sessions.
Who is solution-focused brief therapy good for?+
Adults dealing with anxiety, low mood, lost confidence, overthinking, work stress, sleep difficulties, or simply feeling stuck. It tends to suit people who want practical movement rather than long-term exploration, and people who are sceptical of more traditional therapy.
Is SFBT evidence-based?+
Yes. There is a substantial research base supporting solution-focused approaches across a range of presenting issues, including anxiety, depression and stress. It's recognised as an effective, time-limited intervention.
Can I have solution-focused therapy online?+
Yes. Online sessions over Google Meet are just as effective as in-person work for most people. Many prefer doing this kind of work from somewhere they already feel settled.
Want to see if solution-focused work fits?
An initial consultation is the simplest way to find out. No pressure to continue afterwards.