Focus on solutions
More time on what you want, less on dissecting the problem.
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Evidence-based therapy approach
Solution-Focused Brief Therapy in Bangladesh
A practical, forward-looking therapy that spends less time on the problem and more on building the future you want — often in just a few sessions. Work with a licensed psychologist online across Bangladesh, or in person in Dhaka.
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Solution-focused therapy at a glance
- Typical length
- Often 3–8 sessions
- Each session
- About 60 minutes
- Style
- Brief, hopeful and practical; you set the goal
- Focus
- What is already working and the next small step
- Good evidence for
- Stress, relationship and study or work problems, and low mood
- Format
- Online or in person, Bangla or English
Meet the psychologists →In plain language: Instead of digging deep into what is wrong, solution-focused therapy asks “what does a better future look like, and what small step gets you there?” It builds on your existing strengths, and it is usually brief.
The basics
What is solution-focused brief therapy?
Solution-Focused Brief Therapy (SFBT) is a short, goal-oriented therapy that focuses on solutions and strengths rather than analysing problems.
Most therapies explore why a problem exists. SFBT takes a different angle: it assumes you already have strengths and moments when things go better, and it helps you notice and build on them to reach a clear goal. Sessions look forward — what you want to be different, what is already working even a little, and the next small, doable step. Because it is focused and practical, change often comes in a handful of sessions. It suits people who want a clear, active, time-limited approach, and works well for specific goals and everyday difficulties.
A typical SFBT question
Where are you on the scale?
Instead of digging into the problem, solution-focused therapy asks where you are now and what one small step up would look like. Then you build on what already works.
- Picture the goalYou describe what life would look like if things were better, in everyday detail.
- Find the exceptionsTimes the problem is smaller already hold clues to what works for you.
- One small stepEach session agrees one realistic step, often reaching change in a few sessions.
Based on the scaling and miracle questions of solution-focused brief therapy (de Shazer and Berg). Illustration.
How it works
Core ideas of SFBT
Build on strengths
Using what you already do well and the times things go better.
Clear goals
Defining a concrete, realistic picture of a better future.
Small steps
Identifying the next achievable action, not a giant leap.
You are the expert
The therapist draws out your own resources and ideas.
Brief by design
Often just a few sessions to create real momentum.
Why people choose it
What are the benefits?
Fast momentum
Progress often comes quickly, in a few sessions.
Practical & active
Clear goals and steps you can act on right away.
Strengths-based
Leaves you feeling capable, not broken.
Less painful digging
You do not have to relive the past in detail.
Motivating
Focusing on progress builds hope and confidence.
Flexible
Works alone or alongside other approaches.
Choosing well
Is solution-focused therapy right for me?
A good fit if you
- have a clear problem you want to move forward on, such as a decision, a conflict or a stuck goal
- prefer practical conversations to going over the past in detail
- want to see progress within a few sessions
- have coped well before and want to find those strengths again
Another approach may suit first if
- you are in crisis or feel unsafe: call 999 or go to the nearest hospital
- painful memories keep coming back: EMDR or trauma-focused CBT
- worry, panic or low mood have lasted a long time: CBT gives a fuller toolkit
- you want space to explore feelings without a set goal: person-centred therapy
Not sure? Your psychologist will ask what you want to be different, and suggest the approach that fits.
Inside the work
Common techniques
The miracle question
Imagining how life would look if the problem were solved.
Exceptions
Finding times the problem is smaller or absent, and why.
Scaling questions
Rating where you are and what a small step up looks like.
Next small step
Agreeing one concrete action before the next session.
Where it helps
What it can help with
Stress
Getting unstuck and building practical coping.
Confidence
Recognising strengths and building momentum.
Feeling stuck
Moving from analysis to action.
Specific goals
Study, work, habits or a particular life change.
Life transitions
Navigating change with a clear plan.
Everyday difficulties
Practical support without long-term therapy.
Who can help
Psychologists you can talk to about solution-focused therapy
These licensed psychologists can assess whether solution-focused therapy suits you and, if a specialist fits better, refer you to the right colleague. Not sure who to choose? We will match you.
Shaheen Nafisa Siddique
From ৳4,500
Mesbahul Islam
From ৳3,500BCPS-verified
Tamima Tanjin
From ৳3,500BCPS-verified
Salma Parveen
From ৳4,500BCPS-verified
Hazera Khatun
From ৳3,500BCPS-verified
Dr. Tarun Kanti Gayen
From ৳4,500BCPS-verified
Ishrat Shermin Rahman
From ৳4,000BCPS-verified
Nazme Ara
From ৳3,000BCPS-verified
Samsun Nahar
From ৳2,200BCPS-verified
Mst. Hasina Khatun
From ৳4,000
Afroja Sultana
From ৳2,500
Mst. Swampa
From ৳3,000BCPS-verified
Choosing safely
Questions to ask a therapist
- What training do you have in solution-focused therapy?
- Is it a good fit for my concern, or would something else help more?
- Roughly how many sessions might we need?
- What will we work on between sessions?
- How will we know it is working?
- Can it be adapted to my language and culture?
Questions
Frequently asked questions
How is SFBT different from other therapy?
Most therapies explore why a problem exists. SFBT focuses on the future you want and the strengths and small steps to get there, so it is usually shorter and more action-focused.
How many sessions will I need?
It is designed to be brief — often a handful of sessions — though it depends on your goal. Your psychologist reviews progress with you.
Is it suitable for serious or complex problems?
SFBT works well for clear goals and everyday difficulties. For complex trauma or severe conditions, a longer or different approach may fit better — your psychologist will advise.
Do I have to talk about my past?
Not in detail. SFBT looks mostly forward, which many people find a relief.
Can it be done online in Bangladesh?
Yes. It works well over secure video, in Bangla or English, from anywhere in the country. In-person sessions are available in Dhaka.
How much does a session cost?
Chum Wellness sessions start from BDT 1,000 and vary by psychologist. The exact fee is confirmed before you book.
Read more
Related articles & guides
Practical, Bangladesh-specific reading from the Chum blog on this topic.
Ready when you are
Start from what already works
Tell us what you want to change. We will match you with a licensed psychologist who uses solution-focused methods, online across Bangladesh or in person in Dhaka, so you can leave each session with a clear next step.
