How To Get The Most Out Of Solution-Focused Brief Therapy

Updated January 31, 2023by BetterHelp Editorial Team

It’s a common belief that to resolve any mental health issue, you’ll need to be in therapy for years. This idea deters some people from wanting to get started in seeking mental health care. However, not all methodologies require you to attend over the course of a long duration in order to achieve results. Solution-focused brief therapy is one form that an individual can move through relatively quickly.

Wondering If Solution-Focused Brief Therapy Is For You?

Solution-Focused Brief Therapy: A Definition

Many forms of therapy involve revisiting past events and reexamining one’s childhood. Doing so often helps people to identify and understand where their challenges in life may be coming from, which is often the first step toward addressing them. For some mental health issues, this is a necessary part of the process. However, not everyone needs to go through that process to gain the benefits of therapy. That’s where solution-focused brief therapy (SFBT) may be relevant.

According to the Encyclopedia of Social Work, this type of therapy “holds a person accountable for solutions rather than responsible for problems” and may be used in both therapeutic and social work settings. It can best be thought of as a way of thinking rather than a set of therapeutic techniques. Per the same source, it “focuses on what clients can do versus what clients cannot do. Instead of focusing and exploring clients’ problems and deficiencies, the focus is on the successes and accomplishments when clients are able to satisfactorily address their problems of living”. 

How Many Sessions Does SFBT Usually Take?

While some types of therapy might last for months or years, the goal of brief therapy is to get results in a shorter amount of time. While this type of treatment may require as many as 20 sessions, that's not the norm. Instead, it will typically take 5–8 sessions. This abbreviated time frame is possible because SFBT is commonly used for individuals who are motivated to make changes but need help isolating them and putting a plan into action.

A Short History Of SFBT

Solution-focused brief therapy was first conceptualized in the 1980s. Spouses and colleagues Steve de Shazer and Insoo Kim Berg found themselves inspired by the work of psychiatrist Milton Eriskon, which was predicated on the belief that people already have the resources and the strength to solve problems in their lives. With this in mind, the two psychotherapists began looking into the best way to help their clients execute real, meaningful change in their lives. In other words, they were seeking to find out “what works in therapy”. They spent countless hours observing traditional therapy sessions to isolate the questions and techniques that seemed to produce the most tangible benefits. They recognized patterns and began developing this new type of forward-thinking therapy, which is focused on the individual’s future instead of their past. 

Tips For Getting The Most Out Of Solution-Focused Brief Therapy

Individuals participating in SFBT are expected to take an active role in their sessions. It’s the single best way to get the most out of the treatment, since it was designed to be hands-on in this way. That said, what follows are a handful of other tips that may also help you take advantage of your brief time in solution-focused therapy.

Know What You Want To Achieve

As you can intuit based on the name, this type of therapy is all about solutions. For it to be effective—that is, in order to find meaningful solutions for the problems you’re facing—you’ll need to have a goal in mind that your therapist can help you achieve. When you show up at your first SFBT session, this is likely one of the first questions your provider will ask you. They may help you refine or narrow the scope of the goal, but having a general idea in mind will be important. 

Be Present During Your Sessions

Since this type of therapy takes place on a limited time frame, it’s in your best interest to use every moment you have with your therapist. Arriving in plenty of time so you’re not rushed or cutting into your session can help. It may also be useful to take a few minutes beforehand to put yourself in the right frame of mind. Get back in touch with your goal, what you talked about last time, and any relevant updates or thoughts you may want to bring up this time. That way, when your session starts, you’ll be prepared to be fully present and get the most out of it.

Do Your Homework 

It’s the case with most types of therapy, but especially SFBT: The bulk of the work will need to be done outside of your sessions. Your therapist is there to help you outline and focus on the most constructive steps for reaching your goal, but you’re the one who will have to take action from there. If they give you a technique to try or a task to complete outside of your session times, doing so will help you move forward in between meetings so you can get closer to getting what you want or need.

Practice Self-Care

Most types of therapy are emotional processes, including SFBT. Even though you’re unlikely to delve into your childhood or other elements of your past, it can still be hard emotional work to uncover what you need to do or change to get where you want to be. For this work to be maximally effective, it will be helpful for you to take care of yourself along the way. Getting enough rest, fueling your body with healthy foods, exercising, and spending social time with people whose company you enjoy can all help you set yourself up for success as you go through your SFBT sessions. 

Wondering If Solution-Focused Brief Therapy Is For You?

Finding An SFBT Therapist

If solution-focused brief therapy sounds like a good fit for you, it’s typically best to consult with a mental health professional to see if they agree. While one study highlights its “small but positive treatment effects”, some practitioners in the field disagree with the methodology, especially for certain cases. It may also be more appropriate for some social work situations rather than as a substitute for traditional psychotherapy. Speaking with a mental health provider can help you learn more about what methodology might be right for your particular situation.

If you’re strongly interested in solution-focused brief therapy, you might begin by searching for a therapist that offers this as an option. You can explain to them why you believe it would work for you and ask if they think it would be a good fit for what you want to accomplish. Make sure to choose someone who has experience administering this type of therapy. In addition, since brief therapy tends to conclude within 20 sessions or less, you’ll also want a therapist with whom you can quickly feel comfortable.

Seeking Other Types Of Therapy

If you’re open to trying more general, widely applicable types of therapy such as cognitive behavioral therapy (CBT), or are looking to be evaluated by a mental health professional to get advice on what might be best for you, you might consider online therapy. With a platform like BetterHelp, for instance, you can fill out a questionnaire about your needs and preferences and get matched with a licensed therapist accordingly. You can meet with them via phone, video call, and/or online chat to engage in therapy for the challenges you may be facing, and/or to discuss other types of therapy that may benefit you. Research suggests that online and in-person therapy sessions can offer similar benefits in most cases, so you can feel confident in choosing whichever format feels most comfortable for you.


Solution-focused brief therapy is a specific methodology that can be helpful to people in certain situations. Speaking with a mental health professional about your unique circumstances can help them decide whether SFBT might be right for you.

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