Solution-focused therapy in Cambridge is a short, practical kind of counselling. Instead of digging deep into what went wrong, it asks what you want to be different and what is already working, even a little. Much of the work happens through a handful of simple but powerful questions. This post walks through those questions one at a time, so you know what to expect before you book.
This post is general information, not medical advice or a diagnosis.
What solution-focused therapy is, in plain words
Solution-focused brief therapy, often called SFT or SFBT, starts from a simple idea. You already have skills and strengths, even if they feel out of reach right now. The therapist's job is to help you notice them and build on them.
The focus is on the future you want, not on a long history of the problem. That does not mean your past is ignored. It means sessions spend most of their time on what you want next and the small steps that could get you there.
You can read more about how our team uses this approach on our solution-focused brief therapy page. Below, we look at the questions that make SFT feel different from other kinds of counselling.
Question one: "What are your best hopes from our work together?"
Many sessions start here. It sounds simple, but it can be surprisingly hard to answer. Most of us are used to describing what we do not want. "I don't want to feel anxious." "I don't want to fight with my partner."
This question turns that around. It asks what you would like to have instead. Maybe you want to feel calmer in the mornings. Maybe you want to talk with your teen without it ending in a slammed door.
There is no wrong answer. If you are not sure, that is fine too. Working out your best hopes is part of the process, and your therapist will help you put them into words.
Question two: the miracle question
The miracle question is the best-known part of solution-focused therapy. It goes something like this: "Imagine that tonight, while you are asleep, a miracle happens and the problem that brought you here is solved. But because you were asleep, you don't know it happened. When you wake up tomorrow, what is the first small thing you would notice that tells you something is different?"
The point is not magic. The point is detail. The question invites you to picture an ordinary day once things are better. What would you do first? How would you speak to people? What would others notice about you?
Those small, concrete details often become the first steps. Instead of a vague goal like "be happier," you might land on "I would get up and make breakfast instead of scrolling in bed." That is something you can actually try.
Question three: "When is the problem a little less?"
These are called exception questions. Even when a problem feels constant, there are usually times when it is a bit smaller. Maybe the worry is lighter on weekends. Maybe you and your partner get along better after a walk.
Your therapist will be curious about those times. What was different? What were you doing? Who was around? The answers can point to things you are already doing that help.
This can be a big shift. It moves you from "nothing works" to "some things work some of the time." Small exceptions are clues, and SFT treats them as worth following.
Question four: "On a scale of 0 to 10, where are you today?"
Scaling questions help you track change in a simple way. Your therapist might say, "If 10 is your best hopes fully met and 0 is the worst it has been, where are you today?"
Whatever number you pick, the next questions matter most. "Why that number and not lower?" helps you see what is already helping. "What would one point higher look like?" helps you name a small, doable next step.
Scaling is not a test, and nobody expects you to jump to 10. Moving from a 3 to a 4 is real progress. Many people find the numbers make change easier to notice from week to week.
Question five: "How have you been coping?"
When life feels very hard, it can be tough to picture a miracle. Coping questions meet you where you are. They ask how you have managed to keep going, even on the hardest days.
The answer is often more than you expect. Getting out of bed, showing up for work, caring for a child or reaching out for help all take effort. Naming that effort can bring back a sense of strength.
Question six: "What has been better since we last met?"
Later sessions often open with this question. It may feel odd at first, especially on a rough week. But it trains your attention to catch small gains that are easy to miss.
Maybe you went for one walk. Maybe a hard talk went a little more smoothly. Your therapist will ask what you did to make that happen and how you could do more of it. Over time, you start to see that change is already underway, and that you are the one making it.
What the research says
Solution-focused therapy has been studied in a range of settings. In one small randomized trial with adults who had depression along with other health conditions, people who received SFBT in a primary care setting showed improvement in depressive symptoms (see Sources). It was one study, so it is a hopeful sign rather than the final word.
Another trial tested a solution-focused approach delivered online by chat to teens and young adults with depressive symptoms. Those who took part reported fewer depressive symptoms than a waitlist group (see Sources). This suggests the approach can work well outside a traditional office.
Who solution-focused therapy suits
SFT often suits people who want a practical, hopeful approach. It can work well when you have a clear change in mind, such as a habit, a relationship pattern or a goal at work or school. It can also help when you feel stuck and want to find a starting point.
If setting clear goals appeals to you, our blog also has a practical guide to creating your own SMART goals. Some people prefer to spend more time on their past, and that is okay. The free consultation can help you decide which approach fits best.
Seeing a solution-focused therapist in person or online
Our Cambridge office is at 188 Main Street, Cambridge, N1R 1W8. You can also meet online from anywhere in Ontario. The clinician below lists solution-focused therapy on their profile, is accepting new clients and sees clients aged 16 and up:
If you live in another part of Ontario, our post on solution-focused therapy in Ottawa looks at what a first session can be like.
Cost, billing and your first step
Sessions with our therapists range from $130 to $200, depending on the clinician.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers. Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. We can answer your questions about solution-focused therapy and help you choose in person in Cambridge or online.
If you're in crisis: if you or someone you love is in immediate danger, call 911. If you're thinking about suicide, call or text 9-8-8 any time, day or night.
Last reviewed: October 2026
Sources
Cooper ZW, Mowbray O, et al. "Addressing depression and comorbid health conditions through solution-focused brief therapy in an integrated care setting: a randomized clinical trial." BMC Primary Care, 2024. https://pmc.ncbi.nlm.nih.gov/articles/PMC11342549/
Kramer J, Conijn B, et al. "Effectiveness of a Web-Based Solution-Focused Brief Chat Treatment for Depressed Adolescents and Young Adults: Randomized Controlled Trial." Journal of Medical Internet Research, 2014. https://pmc.ncbi.nlm.nih.gov/articles/PMC4062279/