SOLUTION-FOCUSED BRIEF THERAPY (SFBT) IN CALGARY
More about what’s next.
Some people don’t want to stay stuck in the problem. They want direction, clarity, and small steps that actually move things forward. Solution-focused therapy in Calgary helps teens and adults identify strengths, build momentum, and create practical change in everyday life, often in fewer sessions than you might expect.
A PSYCHOLOGIST’S DEFINITION
What Is Solution-Focused Brief Therapy?
Solution-Focused Brief Therapy (SFBT) is an evidence-based, strengths-based approach developed by Steve de Shazer and Insoo Kim Berg. Instead of analyzing the full history of a problem, SFBT asks a different question: what would be different if things were better, and what is already helping, even a little? It is goal-directed, collaborative, and designed to create meaningful change in a short amount of time.
The Core Ideas Behind SFBT
You Are the Expert
You know your life best. Your psychologist helps you find what works for you.
Exceptions Matter
There are always moments when the problem is smaller. Those hold clues.
Small Changes Grow
One small, doable shift often creates a ripple of bigger change.
The Future Leads
A clear picture of where you want to go guides every step.
WHAT SFBT CAN SUPPORT
Concerns Solution-Focused Therapy Helps With
SFBT is especially helpful for people who want straightforward, efficient progress. At NU Psychology, solution-focused therapy supports:
Stress & Overwhelm
Breaking big problems into small, manageable steps so you can breathe again. Learn more about anxiety therapy.
Work & Burnout
Finding what you can influence at work and building a pace you can sustain. Explore workplace therapy and burnout support.
Motivation & Procrastination
Building momentum through small wins instead of waiting to feel ready. See procrastination and motivation therapy.
Decisions & Life Transitions
Getting clear on what you want next during a career change, move, or new chapter.
Confidence & Self-Esteem
Reconnecting with the strengths you already have. Explore self-esteem and confidence therapy.
Relationships & School
Practical steps for relationship concerns, school stress, and everyday challenges for teens and adults.
THE NU PROCESS
How Solution-Focused Therapy Works at NU Psychology
SFBT sessions are hopeful, respectful, and practical. Your psychologist uses carefully chosen questions to help you notice what’s working and build on it. A typical session may include:
Your Preferred Future
“If things improved, what would be different? What would you notice first?”
Scaling Questions
“On a scale of 1 to 10, where are you now? What makes it that number and not lower?”
Finding Exceptions
“When was this even a little bit better? What helped?”
Next Small Step
Choosing one practical, meaningful shift you can try right away.
How Long Does SFBT Take?
SFBT is designed to be brief. Many people find a handful of sessions is enough to feel clearer and more in control, though there is no set number. You and your psychologist decide together, and SFBT can be combined with longer-term therapy if deeper work becomes helpful.
What Changes Look Like
Noticing small wins. Reconnecting with your strengths. Building momentum quickly. Approaching challenges from a new angle. Focusing on what you can influence, and feeling more confident and capable in your own life.
SFBT FOR TEENS & ADULTS
Is Solution-Focused Therapy Right for You?
SFBT for Teens
Teens often respond well to SFBT because it focuses on their strengths and goals, not on what’s “wrong” with them. It feels respectful, practical, and forward-looking. Learn more about teen therapy.
SFBT for Adults
SFBT may be a strong match if you want a short-term, action-oriented approach, clear and achievable goals, and a blend of encouragement and strategy. Explore adult therapy.
When SFBT Works Best Alongside Other Approaches
SFBT focuses on strengths and solutions first, and it pairs naturally with other therapies when you want both insight and action. It blends well with CBT for practical tools, ACT for values-based direction, and Narrative Therapy for reshaping the stories you tell about yourself. If trauma or deeper patterns come up, approaches like EMDR or IFS can be added.
SOLUTION-FOCUSED PSYCHOLOGISTS IN CALGARY
Psychologists Who Specialize in SFBT
Solution-focused therapy at NU Psychology is offered by Allison Massé, Registered Provisional Psychologist, who supports teens and adults using SFBT, CBT, and EMDR-informed care. Not sure who’s the right fit? We can help you get matched.
.Killarney
2005 37 St SW, Unit #4. Serving the inner southwest, including Marda Loop, Altadore, Strathcona, and Aspen Woods. View location.
Bridgeland
172 9 St NE. Close to downtown, Renfrew, Riverside, and the Bridgeland/Memorial CTrain station. View location.
Online Across Alberta
Secure video sessions from home, anywhere in the province. Learn about online therapy.
Solution-Focused Therapy FAQs
Is SFBT only short-term?
It’s designed to be brief, and many people notice progress in a small number of sessions. But there is no set limit, and SFBT can be combined with longer-term therapy if needed.
Does SFBT ignore deeper issues?
No. SFBT simply starts with solutions and strengths. If deeper work becomes helpful, your psychologist can bring in other approaches like EMDR, IFS, or Narrative Therapy.
Will SFBT feel rushed?
Not at NU Psychology. The pace is chosen with you, and each step is meant to be meaningful and manageable.
Is SFBT effective for anxiety and stress?
Yes. SFBT helps reduce overwhelm by breaking problems into small, doable pieces and building on what already helps. It is often combined with CBT or ACT for anxiety. Learn more about anxiety therapy.
What is the “miracle question”?
It’s a well-known SFBT question: “Imagine you woke up tomorrow and the problem was solved. What would be the first thing you’d notice?” It helps you picture a clear, specific preferred future so you can start working toward it.
How is SFBT different from CBT?
CBT focuses on understanding and changing unhelpful thoughts and behaviours. SFBT spends less time on the problem and more on your goals, strengths, and what is already working. Both are practical, and they combine well. See CBT therapy.
Is solution-focused therapy available online?
Yes. SFBT works well online. Sessions are available in person at our Killarney and Bridgeland locations in Calgary, or through secure online therapy anywhere in Alberta.
Small Steps, Real Momentum
If you’re ready for practical steps, clear direction, and meaningful change, solution-focused therapy can help you build momentum without feeling overwhelmed. Book online or contact our office to get matched with a Calgary psychologist who offers SFBT, in person or online across Alberta.