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Therapy Types

Solution-Focused Therapy

Looking forward, not just backward. Solution-focused therapy helps children and teens identify what is already working and build intentionally toward the future they want.

The Future, Not Just the Past

Solution-focused brief therapy (SFBT) is a goal-directed, forward-looking approach that concentrates on solutions rather than dwelling in-depth on problems. Rather than extensively analyzing how difficulties developed, it focuses on what the person wants their life to look like and what is already moving them in that direction.

This approach is highly collaborative and respectful. The therapist does not assume they know what is best for the child or teen: instead, they help them articulate their own goals and discover the strengths and resources they already have.

Solution-focused therapy can be especially effective for children and teens who find overly reflective or problem-focused approaches discouraging, and for families wanting practical, efficient support. It is often integrated with other approaches at Little Waves.

Solution-focused therapy assumes the person already has the resources they need and the therapist's job is to help them find and use what is already there.

Key Solution-Focused Techniques

1
The Miracle Question
Imagining a future where the problem is solved: what does life look like? What would be different? This powerful question opens up a clear picture of what the person is working toward.
2
Scaling Questions
Simple, concrete scales help children and teens track progress, assess where they are, and identify small steps that move them forward.
3
Exploring Exceptions
Finding times when the problem was smaller, less intense, or absent entirely and understanding what was different in those moments.
4
Building on Small Wins
Recognizing and amplifying incremental progress: celebrating what is already working and using it as a foundation for more.
Who May Benefit
  • Children and teens who want practical, goal-focused support
  • Those who find problem-focused approaches discouraging
  • Short-term or time-limited therapy
  • Alongside other approaches for goal-setting and motivation
  • Families wanting concrete progress in fewer sessions
  • Teens building toward specific life goals

Coping Tools That Pair With Solution-Focused Therapy

Therapy builds practical skills, not just insight. These are some of the tools Lianne teaches. Flip each card to see how it works and when it helps most.

🌬️

Paced Breathing

Slow your nervous system fast

How it works

Breathe in for 4 counts, hold for 2, out for 6. Repeat 4–5 times. The longer exhale signals safety to your body.

🧊

Grounding5-4-3-2-1

Anchor yourself to right now

How it works

Name 5 things you see, 4 to touch, 3 you hear, 2 you smell, 1 you taste. Pulls you out of worry and into the present.

🌡️

Feelings Check-In

Name it to tame it

How it works

Put a word to what you're feeling and where you feel it in your body. Labeling an emotion reduces its intensity.

🧩

Opposite Action

Act against the urge, shift the feeling

How it works

When an emotion pushes you toward something that makes things worse, do the opposite: reach out instead of withdrawing, soften instead of snapping.

💬

Self-Talk Reframe

Challenge the story, not just the feeling

How it works

Catch the thought behind the feeling. Ask: Is this true? Helpful? What would I say to a friend? Then try a more balanced version.

✦ Get Started

Ready to start building toward what you want?

We offer a complimentary 15-minute phone consultation for new clients: a chance to connect, ask questions, and see if we're the right fit.

Secure booking via Jane App · 15 minutes · No obligation

FAQQuestions About Solution-Focused Therapy
What is solution-focused therapy?

Solution-focused therapy concentrates on identifying strengths, resources, and times when problems are less present, rather than analysing the past or focusing on what's wrong. It is future-oriented, brief, and collaborative.

Is solution-focused therapy effective for children?

Yes. Children often respond well to solution-focused questions like 'When does this feel easier?' and 'What are you good at?' It builds hope and motivation by highlighting existing strengths and small successes.

How many sessions does solution-focused therapy take?

SFT is designed to be brief, often 4–8 sessions. However, when integrated into a broader treatment plan (which is common), the timeline depends on the full picture of a child's needs.

Can solution-focused therapy address serious mental health concerns?

SFT is generally used as a complement to other approaches for more complex presentations. For mild to moderate challenges, it can be the primary approach. For more serious concerns, it works best alongside evidence-based treatments.