7 principles of solution-focused therapy

Ever feel stuck, like you're spinning your wheels but not really going anywhere?

If you've been to therapy, you know it can sometimes feel like you’re digging deep into past experiences, analysing problems, and revisiting old wounds. But what if therapy didn’t have to be so focused on the past? What if, instead, it was all about finding what works now, and how you can move forward in a positive direction?

Enter solution-focused therapy (SFT) — a method that flips the script on traditional therapy. It’s all about discovering your strengths, setting clear goals, and creating real, practical steps to improve your life. Let’s break down the basics and why this approach could be exactly what you’re looking for.

Solution-focused therapy: Key principles

1. Change is constant and certain

We all go through tough times, but one thing’s for sure: change is always happening. You might not notice it at first, but even the smallest shifts can lead to big transformations. Solution-focused therapy thrives on the idea that change is always possible, no matter how stuck you may feel. It’s like thinking of your life as a river — even if it feels like you’re in a current that’s not moving, there’s always something downstream that’s changing.

2. You have to want to change

Therapy can’t work unless you’re ready to take that step. In SFT, the therapist isn’t going to push you to change unless you want it. This isn’t about having someone tell you what to do. It’s about you deciding what you want to achieve and then working on the best ways to get there. If you’re in a place where you're open to change, you’re already halfway there.

3. You are the expert in your life

You’ve lived your life, you know your experiences, your challenges, your strengths. In solution-focused therapy, you’re the expert. The therapist is there to help guide you, ask the right questions, and offer tools — but you get to set the direction. This method doesn’t focus on "fixing" you. It’s all about helping you clarify what’s important to you and how to reach those goals. You’re the captain of this ship!

4. You already have the resources to overcome your problems

You know how sometimes you think, "I have no idea how I’m going to fix this"? Well, solution-focused therapy believes that you already have everything you need to solve your problems. It's all about finding the resources within you — whether it's your inner resilience, support from friends or family, or skills you’ve developed over time. The therapist helps you recognise these strengths and encourages you to use them to overcome challenges. It’s about tapping into the power you already have.

5. Therapy can be short-term

If you're not in the mood for months of deep-dive therapy, you’ll love the short-term nature of solution-focused therapy. The idea is that you don’t need years to make a change. In fact, many people find that just a few sessions of SFT — focused on creating a clear, actionable plan — can make a world of difference. It’s therapy with a purpose and a timeline, so you can start seeing results quickly.

6. Focus on what’s possible, not what’s impossible

Let’s face it: life can feel overwhelming at times, and it’s easy to get bogged down by the things that feel impossible to change. Solution-focused therapy says, "Stop! Let’s look at what is possible." Instead of getting stuck on what’s out of your control, it directs your energy toward what can change. It’s all about finding opportunities, even in tough situations, and using them to create positive momentum.

7. It’s all about solutions

Here’s the big one: Solution-focused therapy is all about solutions, not problems. The idea isn’t to rehash everything that’s gone wrong, but to look at what’s going well, what you’ve tried before that has worked (even in small ways), and then build on that. It's less about analysing why things happened, and more about figuring out how to move forward in a way that works for you. It’s forward-thinking, practical, and positive.

So, is solution-focused therapy right for you?

Here’s the million-dollar question: Is solution-focused therapy the right fit for you?

If you’re someone who:

• Likes staying positive and focusing on solutions rather than digging into past problems, SFT could be a great choice.
• Wants clear, actionable goals and is ready to take real steps to improve your life, this therapy is designed for you.
• Wants a quick and focused approach that doesn’t dwell on the past or try to uncover hidden causes of your struggles, then SFT is a great match.
• Is ready to embrace change, even if it’s one small step at a time, solution-focused therapy can help you get there.