Solution Focused Therapy
Solution focused therapy sessions move fast to focus on what’s working and how to build on that. It’s an approach that is pragmatic, action-oriented, and effective.
How Does Solution Focused Therapy Work?
A Future-Oriented Approach to achieve your goals
Picture this: You walk into a solution focused therapy session, and we dive right into what you want to achieve. Rather than spending hours rehashing the details of your past, we’re more interested in how you want your future to look. You share your aspirations, dreams, and vision for a better life. Then, we work together to map out the small yet mighty steps that will bring you closer to achieving your goals.
What steps does a solution focused approach encompass?
Let’s take a closer look at what to expect when you seek therapy of this kind:
Step 1: Define Your Desired Future
First things first, we’re going to figure out what you want to achieve. The client’s desired outcome is what we’re after. We’re not diving into the muck of your past troubles—nope. We’re focusing on your vision for a better life, your preferred future. What do you want to see, feel, and experience? A solution focused model begins with a vivid picture of your desired future.
Step 2: Set Clear Goals
Let’s get specific. Break down that desired future into realistic and achievable goals. What steps can you take to get from where you are to where you want to be? We’re talking about practical strategies that will make a real difference in your life and improve your overall mental health.
Step 3: Identify Your Strengths
You’re stronger than you think. Using solution focused techniques, we’re going to dive into your toolbox of strengths, skills, and resources that you’ve used before to overcome challenges. Let’s shine a spotlight on your resilience and get ready to leverage it.
Step 4: Explore What's Working
You’ve already got some tools and techniques that are working for you, and we will identify and build further on those. By dissecting the moments when things have gone well, no matter how small they might seem, we’re going to figure out precisely what made the positive difference. What exactly worked? And how can you do more of that?
Step 5: Amplify Success
Now it’s time to supercharge those successes. We will brainstorm ways to build on what’s working and create more of those positive moments in your life. It’s like taking your strengths to the gym and pumping them up.
Step 6: Take Action
No more sitting around twiddling your thumbs. It’s action time. You’ve got your goals, you’ve got your strengths, and you’ve worked on creating preferred realities. Let’s put those practical solutions into motion and start making those changes happen.
Step 7: Review and Adjust
We’re not just throwing stuff at the wall and hoping it sticks. We will review how things are going and make adjustments as needed. If something’s not working, we pivot and try a different approach. Flexibility is key, and learning solution-focused therapy techniques can help you deeply appreciate that there is never a one-size-fits-all solution.
Step 8: Celebrate Progress
Problem-solving strategies combined with a future-oriented perspective will result in positive change. You’re making strides, and it’s important to acknowledge and celebrate your progress, no matter how small. Every step forward is a step closer to your desired future.
Contact One Life Today
At One Life Counselling & Coaching, we believe therapy should feel practical, supportive, and empowering. Through Solution-Focused Therapy, we help you identify what’s working in your life, set achievable goals, and build strategies to create meaningful change, focusing on solutions, not problems.
Change doesn’t happen overnight — but it does begin with a willingness to take the first step. If you’re ready to shift old patterns and move toward a stronger, more secure partnership, we’re here to support you.
Our office is open 7 days a week, including evenings and weekends, and we offer appointments without long waitlists. When you’re ready, we’re ready.
Rates and Insurance
Insurance & Fees
If using your insurance benefits is important, we can connect you with a therapist, individual counsellor or couples counsellor, whose services are covered by most insurance plans. Please confirm coverage with your provider before booking.
You can find more details about our rates and insurance coverage here.
Our standard fees follow the Psychologists’ Association of Alberta’s recommended schedule with one key difference: we offer 60-minute sessions instead of the typical 50-minutes giving you more time for support and reflection.
Contact One Life
Today
You don’t have to navigate this alone.
We can help connect you with psychologist or therapist who understands your experience and your needs.
“May your choices reflect your hopes, not your fears.”
— Nelson Mandela
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