How It's Complicated works
1
Find your therapistUse our free matching service for personal recommendations, or browse our network of 2,500+ therapists yourself.
2
Create your free accountSign up in under 2 minutes. All you need is an email and a password, and you're ready to go.
3
Start therapyReach out to your therapist and book your first session within 24 hours. Online or in person, in 60+ languages.
Learn more about solution-focused therapy
Solution-focused therapy is a short-term therapeutic approach that concentrates on building solutions rather than analysing problems. Instead of exploring the history or causes of a difficulty in depth, the therapist helps the client identify what they want, what is already going well, and what concrete steps might move them toward their goal.
It is a practical, structured, and typically brief approach. Most courses of solution-focused therapy run for a small number of sessions. It is used in clinical, coaching, and organisational settings, and is particularly well-suited to people with a specific concern they want to address directly.
In solution-focused therapy, the therapist uses a distinct set of questions designed to shift attention from the problem toward the solution. The approach is collaborative and the client is considered the expert on their own life.
Key techniques include:
- The miracle question: imagining what life would look like if the problem were resolved overnight, to clarify goals and desired change
- Scaling questions: rating current functioning and progress on a scale to track movement and identify next steps
- Exception finding: identifying times when the problem is less severe or absent, and understanding what makes those moments different
- Compliments and affirmations: recognising existing strengths and resources the client is already using
Solution-focused therapy works best for specific, clearly defined concerns where the client has a sense of what they want to change.
Work & career
Work and career challenges are among the strongest applications of solution-focused therapy. Whether someone is navigating a specific difficulty at work, considering a career change, or wanting to improve their performance in a defined area, the approach's practical, goal-oriented structure suits these concerns well.
Adjustment disorders
Adjustment difficulties following a life change respond well to a forward-looking therapeutic approach. Solution-focused therapy helps people identify what they need to cope, what is already supporting them, and what practical steps would help them adapt more effectively.
Academic or educational problems
For students and learners struggling with motivation, focus, or performance, solution-focused therapy offers a structured and practical way to identify what is getting in the way and what small changes could make a difference. It is brief enough to be useful during an academic term.
Crisis intervention
Solution-focused approaches are used in crisis intervention settings to rapidly stabilise functioning and identify immediate coping resources. The emphasis on what the person has already managed and what has helped in the past can be a powerful tool in acute situations.
Choosing an approach isn't something you have to do alone. IC's matching can pair you with a therapist whose approach suits your situation. Get matched
It's Complicated is a therapist-founded mental health platform connecting clients with verified practitioners in over 60 languages. We work with over 2,500 vetted therapists, with in-person availability in Berlin, Amsterdam, Barcelona, Lisbon, Vienna, and other major cities, alongside online sessions across the globe.
Finding a solution-focused therapist whose training and experience match your specific concern is easier with targeted matching. Our matching service is built to remove that friction. You complete a short survey, our psychologists combine data-driven insights with human judgement to identify the right therapists for your situation, and you choose from a shortlist of strong candidates. You can also browse our directory directly if you'd prefer to choose yourself.
Get matched with a solution-focused therapist, or browse all solution-focused therapists in the directory.
.png)
.jpg)
