Solution-Focused Brief Therapy (SFBT) in Ottawa
Practical Therapy Focused on Your Goals, Strengths, and Next Steps
Sometimes you know that something in your life needs to change, but you are not sure where to begin. You may be dealing with stress, relationship difficulties, anxiety, low mood, a major life transition, or another concern that is making it harder to move forward. You may also feel ready to spend less time focusing on what has gone wrong and more time figuring out what you want to be different.
Solution-Focused Brief Therapy (SFBT) is a goal-oriented approach that focuses on your preferred future, existing strengths, available resources, and practical steps toward meaningful change. Rather than spending most of therapy analyzing the origins of a problem, SFBT helps you identify what you want to accomplish and explore what is already working—or could work—with greater intention.
At Fireside Psychotherapy, Solution-Focused Brief Therapy can provide a collaborative and structured approach to identifying realistic goals and building on your existing abilities. Your therapist works with you to clarify what you want to change, recognize exceptions to the problems you are experiencing, and identify achievable steps that can move you closer to your desired outcome.
SFBT is called “brief” because it is designed to be focused and purposeful, not because meaningful therapy must always be completed within a predetermined number of sessions. The length and focus of therapy depend on your individual circumstances, goals, and progress.
What Is Solution-Focused Brief Therapy?
Solution-Focused Brief Therapy is a strengths-based form of psychotherapy that emphasizes solutions, goals, possibilities, and personal resources rather than concentrating primarily on problems and their causes.
A central idea of SFBT is that people often have existing abilities, relationships, experiences, and strategies that can help them create change—even when those resources may be difficult to recognize while they are struggling.
Instead of asking only why a problem exists, your therapist may help you explore questions such as:
- What would you like to be different?
- How would you know that things were improving?
- When is the problem less noticeable or less difficult?
- What are you already doing that helps, even a little?
- What personal strengths have helped you through difficult situations before?
- What would be one realistic step toward the outcome you want?
This future-oriented approach can help transform broad concerns into specific, achievable goals. Research examining SFBT has found support for its use across a range of psychological and psychosocial concerns, although researchers continue to identify areas where more rigorous comparative research is needed.
How Does Solution-Focused Brief Therapy Work?
SFBT is based on collaboration between you and your therapist. Rather than positioning the therapist as someone who simply identifies problems and tells you how to fix them, the process involves working together to identify meaningful goals and discover pathways toward them.
Your therapist may help you:
Define Your Preferred Future
Therapy begins by establishing what you want to be different. This might involve improving a relationship, feeling more confident, managing a difficult transition, communicating more effectively, or becoming more engaged in everyday life.
The more clearly you can describe your desired outcome, the easier it becomes to identify practical signs of progress.
Identify What Is Already Working
Even when you are experiencing significant difficulties, there may be moments when the problem has less influence over your life. SFBT pays attention to these “exceptions” and explores what was different during those moments.
Understanding what helped can reveal strategies or resources that may be useful in creating further change.
Recognize Your Strengths & Resources
You bring knowledge, experiences, relationships, skills, and personal qualities into therapy. SFBT helps bring these resources into focus so they can be used intentionally.
This strengths-based perspective does not mean ignoring genuine difficulties. Instead, it recognizes that identifying your capabilities can be an important part of creating sustainable change.
Take Manageable Steps
Large goals can feel overwhelming. SFBT helps break desired changes into smaller, observable steps.
Rather than expecting everything to change at once, you and your therapist can identify what a meaningful next step might look like and consider how you will recognize progress.
What Techniques Are Used in Solution-Focused Therapy?
SFBT uses a number of conversational techniques designed to help clients clarify goals, recognize strengths, and identify possibilities for change.
Depending on your circumstances, your therapist may use:
The Miracle Question: You may be invited to imagine that the problem has been resolved and consider what would be different in your life. This can help turn an abstract goal into specific, observable changes.
Scaling Questions: You might rate something on a scale—for example, your confidence, motivation, or progress toward a goal. The purpose is not to produce a clinically meaningful score but to create a concrete way to discuss where you are and what might move you one step forward.
Exception Questions: These questions explore times when a problem was less intense, absent, or easier to manage. Examining those experiences can reveal strategies and circumstances that may be worth building upon.
Strengths and Coping Questions: Your therapist may explore how you have managed previous challenges and what has helped you continue despite difficult circumstances.
These techniques are not used as a rigid checklist. SFBT is collaborative, meaning your therapist adapts the conversation to your goals, experiences, and responses.
What Can Solution-Focused Brief Therapy Help With?
Solution-Focused Brief Therapy has been studied across a variety of psychological, social, health, educational, and relationship contexts. Recent evidence reviews suggest that SFBT can be useful for a broad range of psychosocial concerns, while also noting that additional high-quality research is needed for some specific conditions and applications.
SFBT may be appropriate if you are looking for support with concerns such as:
- Anxiety and stress
- Low mood or depression
- Relationship difficulties
- Communication challenges
- Self-confidence and self-esteem
- Life transitions
- Work or school-related challenges
- Family concerns
- Coping with change
- Motivation and goal-setting
- Personal growth
- Building healthier routines and behaviours
It can also be useful when you have a particular goal you want to work toward and prefer a therapy approach that emphasizes practical progress and your existing capabilities.
However, SFBT is not necessarily the right approach for everyone or every concern. A qualified therapist can help determine whether a solution-focused approach fits your circumstances or whether another therapeutic modality—or a combination of approaches—would be more appropriate.
What Your SFBT Journey May Look Like
Solution-Focused Brief Therapy (SFBT) is designed to help you identify solutions rather than become stuck in problems. Instead of spending extensive time analyzing why difficulties developed, SFBT focuses on what is working, what strengths you already possess, and what meaningful progress would look like for you.
At Fireside Psychotherapy, your SFBT journey begins by clarifying your goals and identifying positive changes you would like to see in your life. Together, we’ll explore your existing resources, past successes, and moments when challenges feel more manageable. By building on these strengths, you can develop practical strategies that support meaningful progress both inside and outside of therapy.
Many clients appreciate SFBT because it is collaborative, action-oriented, and focused on helping them create positive change as efficiently as possible.
Step 1: Defining Goals & Desired Outcomes
The first step is understanding what you hope to achieve through therapy. Rather than focusing solely on problems, your therapist will help you identify what success would look like and how your life may be different when your goals are achieved. This creates a clear direction for therapy from the beginning.
Step 2: Identifying Strengths & Existing Resources
SFBT recognizes that people often possess strengths and coping skills they may overlook during difficult times. Together, you’ll explore personal resources, past successes, supportive relationships, and situations where the problem feels less intense. These insights help uncover pathways toward positive change.
Step 3: Building Solutions & Taking Action
Once strengths and opportunities have been identified, you’ll work with your therapist to develop practical, achievable steps toward your goals. SFBT emphasizes small, realistic changes that can create momentum and build confidence. Each success provides valuable information about what is helping and what can be expanded upon.
Step 4: Maintaining Progress & Building Confidence
As therapy progresses, the focus shifts toward recognizing ongoing improvements and strengthening the strategies that are working. You’ll develop greater confidence in your ability to navigate future challenges, apply solution-focused thinking independently, and continue moving toward your goals long after therapy has ended.
In-Person SFBT in & Virtual Therapy Across Ontario Centretown, Ottawa & Virtual Therapy Across Ontario
We believe quality mental healthcare should fit seamlessly into your life. We offer flexible therapeutic formats to ensure support is accessible whenever you need it:
In-Person Therapy in Downtown Ottawa
Our clinic is located in a quiet, welcoming heritage space at 428 Gilmour Street (between Kent and Bank Street in Centretown). Designed with warmth and comfort in mind—far from a clinical office setting—our practice provides a grounded space to do deep therapeutic work. Street parking and public transit options are conveniently located nearby.
Virtual SFBT Across Ontario
Prefer the comfort of your own home or need flexibility around a busy schedule? We offer secure, PHIPA-compliant teletherapy across all of Ontario. Research indicates that Solution-Focused Brief Therapy (SFBT) delivered through secure video therapy can be effective for many of the same concerns addressed through in-person treatment, giving you access to top-tier care from anywhere in the province.
Meet Your SFBT Therapist(s)
Alice Lurie is the founder of Fireside Psychotherapy and has over 20 years of experience supporting individuals and couples through anxiety, depression, stress, grief, emotional regulation challenges, and relationship concerns. She integrates SFBT with other evidence-based approaches to help clients build practical skills and achieve meaningful, lasting change.
Alice Lurie
M.A., Registered Psychotherapist & Founder of Fireside Psychotherapy
Credentials
- Gottman Level 1 & 2
- Gottman Couples Addiction & Recovery Training
- Cognitive Behavioural Therapy (CBT)
- EMDR
- REBT & MBCT
- Specialized training in stepfamily therapy
Areas of Specialization
- Individual Therapy & Couples Therapy
- Anxiety
- Depression
- Stress & Grief
- Emotional Regulation
- Relationship Challenges
20 Years of Experience
Alice offers direct billing for select insurance providers, including Canada Life, Medavie Blue Cross, Manulife, and Sun Life. Coverage and eligibility may vary by plan.
Why Choose Fireside Psychotherapy for Solution-Focused Brief Therapy in Ottawa?
Choosing a therapist for SFBT means finding someone who can understand your goals while helping you identify realistic pathways toward them. The collaborative nature of solution-focused work makes the therapeutic relationship particularly important: your perspective, priorities, and definition of meaningful change remain central to the process.
At Fireside Psychotherapy, therapy is individualized rather than based on a predetermined formula. Your therapist takes time to understand your circumstances and works collaboratively with you to determine which therapeutic strategies are appropriate for your needs.
SFBT can be especially appealing if you want therapy that is forward-looking and practical. Instead of spending every session revisiting the details of a problem, you can focus on identifying possibilities, recognizing your existing capabilities, and translating your goals into manageable actions.
Fireside’s broader approach to psychotherapy also means that your therapist can consider whether Solution-Focused Brief Therapy is the best fit for your situation. When appropriate, therapeutic approaches can be integrated or adapted to provide care that reflects your individual needs and goals.
What Sets Fireside Psychotherapy Apart?
Effective therapy is not simply about selecting a therapeutic model. It is also about having a relationship with a therapist where you feel comfortable discussing your experiences, goals, concerns, and progress.
At Fireside Psychotherapy, we aim to provide a supportive and respectful environment where you can participate actively in your care. Your therapist works with you rather than imposing a predetermined definition of what success should look like.
For solution-focused therapy, this collaborative philosophy is particularly relevant. Your goals are not decided for you. Together, you and your therapist can identify what matters to you, recognize the resources you already possess, and determine which changes would make the greatest difference in your everyday life.
Fireside offers therapy in Ottawa with options for both in-person and virtual sessions, helping make professional support more accessible while allowing you to choose an environment that works for your circumstances.
Frequently Asked Questions (FAQ)
Q: What is Solution-Focused Brief Therapy (SFBT)?
A: Solution-Focused Brief Therapy (SFBT) is a goal-oriented approach that helps people focus on solutions, strengths, and future possibilities rather than spending extensive time analyzing problems. SFBT helps clients identify what is already working and develop practical steps toward meaningful change.
Q: How is SFBT different from other forms of therapy?
A: SFBT focuses on solutions, strengths, and desired outcomes rather than exploring the origins of problems in depth. The approach helps clients build on existing resources and successes, making it particularly effective for people seeking practical, future-focused strategies for change.
Q: What issues can SFBT help with?
A: SFBT can support individuals experiencing anxiety, stress, depression, relationship challenges, life transitions, workplace concerns, self-esteem difficulties, and goal-related obstacles. The approach helps clients identify achievable solutions and develop strategies that support progress in everyday life.
Q: How does Solution-Focused Brief Therapy work?
A: SFBT works by helping clients identify their goals, recognize strengths, and explore times when problems are less impactful. Therapists use focused questions to uncover existing resources and practical solutions, allowing clients to build on what is already working in their lives.
Q: What happens during an SFBT session?
A: During an SFBT session, you and your therapist discuss your goals, strengths, and desired outcomes. Conversations focus on identifying positive changes, recognizing progress, and developing practical steps that can help move you closer to the future you want to create.
Q: Is SFBT a short-term therapy?
A: Yes. Solution-Focused Brief Therapy is often considered a short-term therapeutic approach because it focuses on specific goals and practical solutions. The number of sessions varies, but many clients find the structured, goal-oriented nature of SFBT helps them make meaningful progress efficiently.
Q: What are the benefits of Solution-Focused Brief Therapy?
A: SFBT helps individuals build confidence, recognize personal strengths, improve problem-solving skills, and focus on achievable goals. By emphasizing progress rather than problems, many clients experience increased motivation, resilience, and a greater sense of control over their circumstances.
Q: Who is a good candidate for SFBT?
A: SFBT can be beneficial for individuals, couples, and families who want a collaborative, goal-focused approach to therapy. It is particularly helpful for people who are ready to identify practical solutions, build on existing strengths, and work toward meaningful change in their lives.
Ready to Pull Up a Chair at Fireside Psychotherapy?
You do not have to wait until every part of your life feels overwhelming before seeking support. Sometimes, identifying one meaningful goal and finding a practical way forward can be an important first step.
Solution-Focused Brief Therapy offers a collaborative way to focus on where you want to go, recognize the strengths and resources you already have, and identify achievable steps toward change.
If you are looking for Solution-Focused Brief Therapy in Ottawa, Fireside Psychotherapy can help you explore whether this approach fits your needs and goals. Contact us to learn more about SFBT and discuss the next step in your therapy journey.