Sometimes you don't need to spend months digging into the past to feel better. You just want to get unstuck: make a decision, handle stress at work, change a pattern in a relationship or find your footing during a big change. If that sounds like you, solution-focused therapy in Ottawa may be worth a look. It's a practical, hopeful way of working that starts with where you want to get to, and you can do it at our downtown Rideau Street office or online.
This post is general information, not a diagnosis or medical advice. Only a qualified professional can assess what you're experiencing.
Solution-focused therapy in Ottawa, the short answer
Solution-focused therapy is a goal-led approach. Instead of focusing mainly on what's wrong and why, you and your therapist focus on what you want to be different, what's already working, even a little, and the next small step toward your goal.
It's often called solution focused brief therapy, or SFBT. "Brief" means it's designed to be focused and efficient, not that there's a fixed number of sessions.
A solution-focused therapist in Ottawa will ask questions that help you picture a better future in concrete terms, notice your own strengths and build on the moments when things go a bit better. The National Institute of Mental Health (NIMH) notes that there are many types of psychotherapy, and that finding an approach and therapist that fit you matters. Solution-focused work is one option among several.
Is a goal-focused approach a good fit for you?
Goal focused counselling in Ottawa tends to suit people who want practical change and a clear sense of direction. It can be a good fit if you're dealing with:
A stuck decision. A career move, a relationship choice or where to live.
Work stress. Feeling overwhelmed, unmotivated or unsure how to handle a situation.
A relationship pattern. The same argument or dynamic that keeps repeating.
A life transition. A move, a new job, retirement, a breakup or becoming a parent.
Low confidence. Wanting to feel more capable and less stuck in self-doubt.
Solution-focused work isn't always the best place to start. If you're dealing with past trauma that keeps resurfacing, severe depression or thoughts of suicide, another approach may need to lead, sometimes alongside solution-focused ideas. Many people find a mix works best. If you're curious about other options, our post on CBT therapy in Ottawa explains another structured approach.
You don't need to know which approach is right before reaching out. Our admin team can help you think it through.
Your first Ottawa session, step by step
There's nothing you need to prepare. A first solution-focused session usually follows a simple flow:
Your best hopes. Your therapist might ask, "What are your best hopes from our work together?" This helps you name what you want, not just what you want to get rid of.
Picturing the difference. You might explore what a good day would look like if things were better. What would you notice? What would other people notice?
What's already working. Your therapist will ask about times when things were even slightly better, and what you did to make that happen.
Scaling. On a scale from 0 to 10, where are you now? What keeps you from being lower?
One small next step. You'll leave with one realistic idea of what might move you up a point, not a giant to-do list.
For example, someone feeling stuck at work might describe their best hope as "feeling calmer on Monday mornings." Together, they might notice that Mondays go better when they plan the week on Sunday afternoon, and decide to try that again. Small, concrete details like this are the heart of the approach.
Many people say the first session feels surprisingly hopeful. You spend time talking about your strengths and possibilities, not just your problems.
Between sessions, noticing what is different
The main task between solution-focused sessions is simple: notice what's different.
Your therapist might ask you to pay attention to:
moments when the problem felt a little smaller
anything you did that helped, even slightly
times when other people responded differently
small signs that you're moving toward your goal
Some people jot notes on their phone or in a notebook. Others simply keep it in mind and share what they remember. Either way works. The point is to start seeing your own progress, which is easy to miss when you're focused on what still feels hard.
This isn't homework you can fail. Even noticing that nothing seemed to change is useful information.
At your next session, you'll talk about what you noticed. Your therapist will help you build on what worked, adjust what didn't and choose the next small step. Over time, these small changes can add up to a real shift.
How many sessions, honestly
Solution-focused therapy is designed to be brief, but there's no fixed number of sessions. Some people find a few sessions are enough to get unstuck. Others prefer to keep going for longer, especially if their goals are bigger or their situation is complex.
Because the work is shaped around your goals, you stay in the driver's seat. If your goals change along the way, which is common, your therapist will adjust with you.
What matters is that you and your therapist review progress together. Regular check-ins help you decide whether to keep going, take a break or try a different approach.
Research on solution-focused therapy is still growing, and most studies are small. Trials by Zachary Cooper and colleagues and by Jeannet Kramer and colleagues found that solution-focused approaches eased depressive symptoms for some adults and young people, though both called for more research. No approach comes with a guarantee, and we won't promise a quick fix.
If you're curious whether a goal-focused approach could help, a short conversation is an easy way to find out.
Downtown at 1 Rideau Street or online across Ontario
Our Ottawa office is at 1 Rideau Street, 7th Floor, inside the Fairmont Chateau Laurier in downtown Ottawa. You can reach the office at (613) 691-1006.
If getting downtown is hard, online counselling is available by secure video from anywhere in Ontario. Many people find online sessions easier to fit around work and family.
We also have offices in Kitchener, Waterloo and Cambridge, and every location offers every service. Your free consultation will match you with a therapist who uses solution-focused approaches.
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, including for sessions with an RP (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Coverage depends on your plan, so check with your insurer before you start.
Book a free 15-minute consultation with our admin team. Mention that you're interested in solution-focused therapy, and they'll suggest a good fit.
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.
You don't have to have everything figured out to take a first step. Sometimes, a clear goal and a small next move are enough to get things going.
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
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
Psychotherapies, National Institute of Mental Health (NIMH)