DBSA Omaha New Hope

Recap: Solution-focused Therapy

Dr. Dave Carver visited the group on Sept. 19 to share details about solution-focused therapy, also know as positive psychology. Dr. Carver also provided some examples of how individuals can use this strengths-based method to address everyday stressors and problems.

Solution-focused therapy is based around the concept of setting short term goals that you can accomplish quickly, so you feel you’re making progress in life. This method emphasizes the tentative, time-limited, setting-specific, non-pathological nature of most problems, which normalizes the act of coping with them.

Even if you’re not working with a solution-focused therapy provider, you can practice goal setting. Be sure your goals are measurable and attainable.

Some questions you can ask yourself to get on the right track include:

  • If somehow, spontaneously, the problem is resolved while you sleep tonight, how would your life be different tomorrow? Describe these changes specifically.
  • If nothing has changed for the better yet, what did you do to keep things from getting worse?
  • How have you coped with similar problems in the past? What worked previously? What strengths did you use consistently?

To locate a solution-focused therapy provider, visit https://www.psychologytoday.com/us/therapy-types/solution-focused-brief-therapy, and search by zip code. You can also ask your employer about options within your Employee Assistance Program, or ask your current medical providers for recommendations.

How to Practice Self Acceptance

Learning to love yourself amid a sea of critical media messages and other societal pressures can be difficult. Starting the journey of self acceptance now will benefit you immediately and help brighten your future.

  • Celebrate strengths instead of focusing on perceived flaws.
  • Try to notice one personal strength every day.
  • Surround yourself with positive and supportive people. Set physical and mental boundaries to protect yourself from others’ negativity.
  • Forgive yourself for past mistakes or bad behavior, and move on. Focus on the future.
  • Recognize your own humanity. You cannot be perfect all the time but you can try your best 100% of the time.
  • Be kind to yourself. Self care is not selfish.