Solution-Focused Brief Therapy (SFBT)

A practical approach to exploring what you want to change and what could help you get there.

Counselling in London and Burlington, with online and phone appointments across Ontario.

When you would like a clearer next step

You might know what has been difficult for a while. The worry that follows you home. A conversation you keep putting off. The feeling that something needs to change, even if you cannot quite picture how.

Solution-focused brief therapy starts with a question about that change: what would you like life to look like if things felt more manageable? From there, the conversation explores your resources, moments that have been easier and steps worth trying.

At Steyaert Counselling, we can talk with you about your goals and the approaches each therapist uses. A consultation gives you room to ask questions before deciding how to begin.

What is solution-focused brief therapy?

Solution-focused brief therapy, often shortened to SFBT or called solution-focused therapy, is a collaborative form of psychotherapy centred on goals, strengths and signs of progress. It was developed by Steve de Shazer, Insoo Kim Berg and their colleagues.

A therapist helps you describe the changes you hope for in everyday terms. That might mean speaking up in a meeting, having a calmer conversation with your partner or finding a way to start a task that has felt overwhelming.

Past experiences can still be relevant, including times when you found a useful way through something difficult. The emphasis is on what those experiences can tell you about moving forward.

SFBT is a particular therapy model. It shares an interest in personal resources with strengths-based therapy, which is a broader way of working.

How does solution-focused therapy work?

Sessions are conversations, guided by your priorities. These are some of the questions and techniques an SFBT therapist may use.

Describe your preferred future

You and your therapist explore what a useful change would look like. The “miracle question” is one way of making that picture clearer.

For example: Imagine waking up and feeling more able to handle the day. What is the first small thing you would notice?

Notice exceptions

An exception is a moment when the difficulty was less present, or when you responded in a way that helped. Exploring the details may reveal something worth building on.

For example: Was there a conversation this week that felt a little easier? What helped it go that way?

Use scaling questions

A scale from 0 to 10 can help describe how close you feel to a goal, or how confident you feel about a step. The discussion around the number matters more than the score.

For example: If you feel at a 4 today, what is helping you stay there? What would a 5 look like in your routine?

Choose a manageable experiment

A next step comes from the conversation and your own circumstances. You may try something between sessions, then explore what you noticed and whether it was useful.

For example: Could you try one part of that easier conversation again, and notice what happens?

What might you find helpful about SFBT?

If you prefer therapy with a clear direction, you may appreciate being able to name what you are working towards and notice changes in daily life.

A goal that feels like yours. You help define what would make the work worthwhile.
Attention to your resources. Your abilities, relationships and previous successes have a place in the conversation.
Steps that fit your circumstances. Ideas can be explored at a scale that feels possible.
Regular reflection. You can consider what has changed, what remains difficult and what you need next.

The pace and usefulness of therapy vary. Your concerns, your therapist’s experience and what you need from the work all matter.

When might this approach be worth exploring?

People may explore solution-focused work when dealing with stress, anxiety, low mood, a life change or a specific decision. The aim is to make the hoped-for change concrete enough to discuss.

SFBT is used in individual, couples and family settings. For a relationship concern, the conversation might explore what a more helpful interaction would look like and when part of that has already happened.

You can also explore our individual therapy, couples therapy and family therapy services to learn about the different ways of meeting.

Room for the whole situation

A focused goal can sit alongside difficult feelings, grief, relationship history or ongoing pressures. Therapy should leave room to understand what matters to you.

If your needs call for a different approach or more extensive support, that can be discussed. You can ask your therapist how the recommended plan fits your concerns.

How long does solution-focused brief therapy last?

“Brief” describes the intention to keep therapy purposeful and focused on what is useful. It does not set a deadline for resolving your concerns.

The number of sessions depends on your goals, circumstances and how the work is going. You and your therapist can revisit the plan as you learn more about what helps. Sometimes solution-focused techniques are part of a broader course of therapy.

You can discuss session frequency and costs before beginning. Our Therapy Cost page has current fee and insurance information.

How does SFBT differ from other approaches?

The focus of the conversation is a useful starting point when comparing approaches. Each can be adapted to the person, and a therapist may draw on more than one method within their training.

SFBT and cognitive behavioural therapy

SFBT explores your preferred future, exceptions and resources. Cognitive Behavioural Therapy (CBT) examines relationships among thoughts, feelings and behaviours, often using structured practice or experiments. Both can include practical goals.

SFBT and acceptance and commitment therapy

Acceptance and Commitment Therapy (ACT) places emphasis on psychological flexibility, making room for difficult experiences and acting on personal values. SFBT puts more attention on describing a hoped-for change and noticing where parts of it already occur.

SFBT and psychodynamic therapy

Psychodynamic therapy explores emotions, relationships and recurring patterns, including the relevance of earlier experiences. SFBT usually directs more of the conversation towards your desired future and signs of movement.

You can explore our therapy approaches or ask about these differences during a consultation.

Meet our therapists in London and Burlington

Hannah and Hailey work with teens, young adults, adults, couples and families. Their approaches differ, and a free 15-minute consultation can help you ask about experience, goals and fit.

Hannah Steyaert

M.A., Registered Psychotherapist

Hannah works in London, with a focus on young adults experiencing anxiety, stress and relationship concerns. Psychodynamic therapy is her primary approach.

Meet Hannah

Hailey Steyaert

M.A., Registered Psychotherapist

Hailey works in Burlington and focuses on individual counselling, trauma and anxiety. Her training includes ACT and trauma-focused therapy, alongside trauma-informed work.

Meet Hailey

If you are specifically seeking SFBT, contact us before booking a therapy session to discuss whether that approach is available for your goals and preferred format.

Where we can meet

London

Hannah Steyaert

659 Central Ave, Suite 15, London, ON N5W 3P7. Free parking is available.

226-970-2861 · London office details

Burlington

Hailey Steyaert

582 Guelph Line, Burlington, ON L7R 3M4. Free parking is available.

647-970-1790 · Burlington office details

Online and phone appointments across Ontario

Both therapists offer online therapy across Ontario and phone appointments. You can ask about the available approach and appointment format when you contact us.

Questions about solution-focused brief therapy

SFBT stands for Solution-Focused Brief Therapy. You may also see it called solution-focused therapy or solution-focused psychotherapy.

No. You can begin with what has been difficult or what you would like to feel different. Part of the conversation may be finding a goal that is specific enough to work towards.

Difficult feelings and circumstances still deserve attention. Solution-focused questions also make room to notice resources or moments that have been more manageable. You can say when a question feels unhelpful or too soon.

Past experiences can be discussed, particularly when they help identify strengths, useful responses or what matters to you now. The model places more emphasis on the future you want and signs of progress.

SFBT has a research base, including studies involving depression and anxiety. A 2024 primary-care trial found benefits when SFBT was added to usual care for adults with depression and co-occurring health conditions. Results from one setting cannot establish the right treatment or likely outcome for every person.

Solution-focused techniques may be used alongside other approaches. A therapist should be able to explain the methods they are using and how those methods fit your goals and their training.

Yes. The model has been used with individuals, couples and families. In relationship work, questions may explore shared goals and interactions that went more smoothly. Ask about the therapist’s experience and whether this approach is appropriate for your situation.

The free 15-minute consultation is a chance to talk briefly about what you are looking for and ask about therapist fit, approaches and practical details. If you have a specific interest in SFBT, mention it. You can use the inquiry form first if you would like clarification before choosing a consultation.

Talk with us about what you would like to change

You can bring a specific question, a goal or simply a sense that you would like support. A free consultation is a chance to meet a therapist and ask about the options that fit your needs.

Book a Free 15-Minute Consultation

Have a question before booking?

Send us an inquiry below if you are unsure which therapist or approach to choose. If SFBT is important to you, mention it in your message.

You do not need to include a detailed personal or clinical history. Sending an inquiry does not reserve an appointment.

Prefer to call? London and general inquiries: 226-970-2861 · Burlington: 647-970-1790