Solution-Focused
Brief Therapy
Focused on your strengths. Oriented toward your goals
Sometimes, life feels overwhelming not because we lack answers, but because we feel stuck — disconnected from our own resourcefulness and unsure how to move forward.
You may be grappling with anxiety, low mood, relationship stress, or navigating a tough decision. Perhaps you’re tired of feeling stuck in the same thought loops or situations, and you’re looking for something that helps you move forward — without revisiting every painful detail of the past.
Solution-Focused Brief Therapy (SFBT) is a present- and future-oriented approach that helps you tap into your strengths, clarify what you want to change, and move toward meaningful solutions — even if the steps feel small at first.
At Feel Your Way Therapy, we use SFBT to help you reconnect with hope and make tangible progress, often more quickly than you’d expect.
What is Solution-Focused Brief Therapy?
Solution-Focused Brief Therapy is a collaborative, goal-oriented therapy approach developed in the 1980s by Steve de Shazer and Insoo Kim Berg.
Unlike therapies that focus on analyzing problems or exploring their historical roots, SFBT helps you envision a preferred future and identify practical steps to get there — starting with what’s already working in your life.
Key principles of SFBT include:
You are the expert in your own life.
Change is always possible — and often already happening in small ways.
Focusing on solutions can be more empowering than focusing on problems.
Every session should bring you closer to where you want to be.
Rather than asking, “What’s wrong?” SFBT asks, “What do you want instead?”
This shift opens up space for optimism, motivation, and movement — even in the face of difficulty.
How Does Solution-Focused Brief Therapy Work?
SFBT is structured yet flexible. It respects your time, values your knowledge of yourself, and keeps the focus on what’s possible — not what’s broken.
A typical session might include:
Identifying Your Goals: What do you hope will be different after therapy? What would that look like?
Exploring Exceptions: When is the problem not happening? What are you doing differently in those moments?
Scaling Questions: On a scale of 1 to 10, where are you now? What would a 7 look like? What might help you move one step higher?
Miracle Question: “Suppose tonight, while you sleep, a miracle happens and the problem is gone. What will be the first small sign tomorrow that tells you something has changed?”
Instead of diving into deep past exploration, SFBT looks at the present and future. Sessions are highly collaborative, and you and your therapist work together to identify your own internal resources and build a path forward.
What Issues Can SFBT Help With?
While brief in nature, SFBT is versatile and effective across a range of emotional and psychological challenges. It can be especially helpful when you’re seeking clarity, motivation, or a sense of direction.
Common issues SFBT supports include:
Burnout or life transitions
Work-related challenges or decision-making
Communication issues
Parenting concerns
Goal-setting or future planning
Feeling stuck or overwhelmed
Because it is focused and practical, SFBT is often well-suited to individuals who:
Want short-term therapy with concrete results
Prefer to focus on goals rather than problems
Are navigating a specific decision or situation
Need support but don’t feel ready to explore the past in depth
It can also be integrated with other modalities — including CBT, EFT, and narrative therapy — to create a well-rounded, personalized approach.
How Effective is Solution-Focused Brief Therapy?
Despite being relatively brief, SFBT has been shown in clinical studies to produce meaningful and lasting change for many clients — often in fewer sessions than traditional talk therapy.
Research supports SFBT’s effectiveness in treating a range of issues, including:
Depression
Anxiety disorders
Substance use
Trauma recovery
Family and relationship challenges
School-related issues in youth
Clients often report improved hopefulness, clarity, confidence, and a stronger sense of self-direction after just a few sessions.
Importantly, SFBT doesn’t minimize the seriousness of your struggles — it simply approaches them from a belief that change is possible, and that you already have strengths worth building on.
Is Solution-Focused Brief Therapy Right for You?
You don’t have to know exactly what you want to work on in therapy to benefit from SFBT — but if you’re curious, ready to take action, or even just hoping for a new perspective, this approach might be the right fit.
You may find SFBT particularly helpful if:
You want a structured, focused approach
You’re looking for therapy that offers clarity and direction
You value strength-based, empowering conversations
You prefer to focus on the “what now” rather than the “why this happened”
You’re navigating a particular decision, challenge, or goal
You have limited time or are seeking brief, effective therapy
Even if you’re unsure where to start, your therapist will help you clarify your hopes and move toward small, sustainable steps — starting from where you are right now.
How We Use Solution-Focused Therapy at Feel Your Way Therapy
At Feel Your Way Therapy, we recognize that each client’s situation, background, and preferences are unique — so we never apply a one-size-fits-all model.
When we use Solution-Focused Brief Therapy, we do so thoughtfully and flexibly, adapting it to your needs and goals.
Here’s what you can expect from working with us:
A collaborative relationship where your therapist supports, guides, and reflects with you
A focus on your existing strengths, not just your problems
Tools and strategies you can apply between sessions — not just insights, but action
The option to blend SFBT with other modalities like CBT or EFT, based on your needs
Warm, affirming conversations that respect your pace and honor your inner wisdom
Whether you’re seeking clarity around a single decision or support with a longer-term issue, we’ll work with you to make each session count.
Take the First Step Toward Change
Looking for Solution-Focused Brief Therapy in Toronto? At Feel Your Way Therapy, we offer SFBT as a practical, goal-oriented approach to help you move forward with clarity and confidence. Whether you’re feeling stuck, navigating a life transition, or simply want support that’s focused on solutions — not problems — our team is here to help.
Instead of browsing countless directories for a qualified SFBT therapist in Toronto, you can book directly with our experienced and compassionate team.
By choosing us, you’ll benefit from:
Trained Practitioners: Our therapists are trained in Solution-Focused Brief Therapy and skilled at guiding focused, empowering conversations that spark meaningful change — often in just a few sessions.
Convenient Location & Access: Our Toronto office is centrally located, and we also offer secure online therapy across Ontario, so you can access support in a way that fits your life.
Transparent Fees: We offer clear pricing and guidance on insurance coverage, so you can focus on your goals — not the fine print.
Flexible Scheduling: With daytime, evening, and weekend availability, it’s easier than ever to prioritize your well-being without disrupting your routine.
Ready to take the next step?
Book a free 20-minute consultation with one of our SFBT therapists and start working toward the future you want — one focused conversation at a time.
Meet Our SFBT Therapists
Registered Psychotherapist
Registered Psychotherapist (Qualifying)