Strength & Solution-Based
Building on strengths and your own reasons for change.
Learn › Psychology › Types of Therapy › Strength & Solution-Based
Open one approach at a time.
About 3 min read
These approaches trust that you have resources, resilience, and the ability to create the future you want, starting now.
Most therapists blend approaches. How well an approach works depends on the person and the problem. Ask a licensed therapist which approach they would use for you, and why. See How to Choose a Therapist.
Solution-Focused
Building on what's already working
You don't always need to understand a problem deeply to solve it. By focusing on your strengths, past successes, and your preferred future, you may find solutions faster than you expect. Change is happening all the time. We just need to notice it.
When it can help
- Wanting quick, practical results
- Feeling overwhelmed and needing a starting point
- School, work, or relationship goals
- Building confidence and motivation
What a session feels like
Your therapist will ask powerful questions: 'If a miracle happened overnight, what would be different?' 'On a scale of 1–10, where are you now?' 'Tell me about a time the problem wasn't there.' These questions shift your focus from what's wrong to what's possible.
How healing happens
Identifying strengths and exceptions → envisioning the preferred future → small, achievable steps → momentum toward change
Who developed it
Steve de Shazer and Insoo Kim Berg (1980s)
Good to know
Solution-focused therapy is often short, commonly around 3 to 8 sessions. Many people find it practical, though evidence is stronger for some problems than others.
Motivational Interviewing
Finding your own reasons to change
When someone tells you to change, you resist. But when you discover your own reasons, motivation comes naturally. MI is a gentle, respectful conversation that helps you explore your ambivalence and find your own 'why' for making a change.
When it can help
- Ambivalence about making a change
- Substance use and addictive behaviors
- Health behavior changes
- Feeling pressured by others to change but not ready
What a session feels like
Your therapist won't lecture or persuade. Instead, they'll ask open questions, reflect back what they hear, and help you weigh the pros and cons of change on your own terms. You'll discover what matters most to you and what you're ready to do about it.
How healing happens
Exploring ambivalence safely → discovering personal motivation → building commitment → self-directed change
Who developed it
William R. Miller and Stephen Rollnick (1980s–1990s)
Good to know
MI is often combined with other therapies. It can be a useful starting point when you're not sure you're ready for change.
Strengths-Based CBT
Building resilience from what's already strong
Traditional CBT focuses on fixing what's broken. Strengths-Based CBT flips this: it starts by identifying your existing strengths and resilience, then uses those as the foundation for tackling challenges. You're not starting from zero. You already have resources.
When it can help
- Building confidence and self-efficacy
- Recovery and resilience after setbacks
- Managing stress with existing strengths
- Wanting a positive, empowering approach to therapy
What a session feels like
Your therapist helps you identify strengths you may have overlooked, then guides you to apply those strengths to current challenges. You'll build a personal resilience model and learn to use your own resources as tools for managing life's difficulties.
How healing happens
Discovering existing strengths → applying them to current challenges → building a personal resilience model → lasting confidence
Who developed it
Christine Padesky and Kathleen Mooney
Good to know
This approach may suit people who are tired of focusing on what's wrong and want therapy that feels empowering.
This information is provided for educational purposes only and reflects current scientific understanding. It does not replace professional diagnosis or treatment. The effectiveness of therapy varies by individual needs. If you are in crisis, call or text 988 in the United States. Elsewhere, contact your local emergency number or find a helpline at findahelpline.com.