Online Solution-Focused Brief Therapy (SFBT) from just $35/session with licensed therapists (PhD, PsyD, LCSW, LMHC, LMFT) trained in this strengths-based approach. At Grouport, we offer online individual therapy, online group therapy, couples therapy, family therapy, teen therapy, and virtual IOP options. SFBT is a future-focused, goal-oriented therapy with high confidence evidence for depression and overall mental health.
Most therapy spends weeks analyzing what went wrong. SFBT flips the script: instead of digging into problems, it helps you identify what is already working and build on it. Created by Steve de Shazer and Insoo Kim Berg in the early 1980s, Solution-Focused Brief Therapy is designed to produce meaningful change quickly by focusing on your strengths, goals, and preferred future rather than your history of pain. An umbrella review of 25 systematic reviews found high confidence in SFBT's effectiveness for depression and overall mental health in adults, and a 2024 meta-analysis of 72 studies confirmed that participants showed a 59% reduction in psychosocial symptoms. Research also found SFBT comparable to CBT for treating depression. Schedule a free call to learn if SFBT is right for you.
Consistently Recognized as the #1 Online Therapy pick
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At Grouport, we offer multiple ways to access Solution-Focused Brief Therapy, all led by licensed clinicians. Whether you prefer individual sessions for personalized goal-setting, group therapy where shared progress fuels momentum, or a more intensive program, our SFBT-informed offerings are designed to help you move forward efficiently. Many members choose to combine formats for the most comprehensive support.
Our online Solution-Focused Brief Therapy is designed to help you build solutions, leverage your strengths, and move toward the future you want through a structured, goal-oriented approach. Here is how to get started.
Whether you're interested in group therapy, individual sessions, couples or family therapy, or IOP, you'll start by selecting the type of support that fits your needs. Complete our onboarding form and sign up directly for the plan that suits you best.
After signing up, you'll connect with a dedicated care coordinator who will walk you through available therapists, group options, and scheduling. You'll make the final choice about your care based on your goals, preferences, and schedule.
Start building solutions. Your therapist will guide you through SFBT's signature techniques: the Miracle Question, Exception Questions, Scaling Questions, and goal-setting to help you move toward the life you want. Our team will support you every step of the way.
Whether you want individual SFBT sessions, group therapy for shared momentum, a combination of both, or our IOP program for more intensive care, you will start by selecting the format that fits your needs and schedule. Complete our onboarding form and sign up directly.
After signing up, you will connect with a dedicated care coordinator who will discuss your challenges, goals, and where you are in the change process. They will match you with a therapist trained in solution-focused approaches and walk you through your options. You will make the final choice about your care, including which therapists you will meet with and session times.
Start building solutions. Your therapist will guide you through Solution-Focused Brief Therapy's signature approach: identifying your preferred future, discovering exceptions to your problems, scaling your progress, and taking small, concrete steps forward. Many people notice meaningful shifts within the first few sessions. Our team will be here to support you at every step.
Solution-Focused Brief Therapy (SFBT) was created by Steve de Shazer and Insoo Kim Berg at the Brief Family Therapy Center in Milwaukee in the early 1980s. Through years of clinical observation, they discovered something powerful: you do not need to understand a problem in detail to solve it. Clients who focused on what they wanted, rather than what was wrong, made faster and more lasting progress.
SFBT is built on a simple but radical premise: you already have the strengths, resources, and experiences you need to create change. Your therapist's job is to help you find them. Instead of spending sessions analyzing the roots of your depression, anxiety, or relationship problems, SFBT uses techniques like the Miracle Question ("If you woke up tomorrow and your problem was solved, what would be different?"), Exception Questions ("When is the problem even slightly better?"), and Scaling Questions to help you define your goals clearly and recognize that solutions are often already happening.
An umbrella review of 25 systematic reviews and meta-analyses found high confidence in SFBT's effectiveness for depression and overall mental health in adults, with moderate confidence across a wide range of other outcomes. A 2024 meta-analysis of 72 studies found participants receiving SFBT showed a 59% reduction in psychosocial symptoms, and research has found SFBT comparable to CBT for treating depression in multiple head-to-head studies.
SFBT does not just reduce symptoms. It changes how you see yourself, your problems, and your capacity to create the life you want.
Because SFBT focuses on solutions rather than problems, many people feel momentum from the very first session. Instead of spending weeks building up to "the real work," you start identifying what you want and what is already working right away. This early sense of progress is not just motivating; research shows it is a powerful predictor of lasting positive outcomes.
When you are struggling with depression or anxiety, it is easy to lose sight of your capabilities. SFBT systematically helps you rediscover your existing strengths, coping skills, and resources. The umbrella review found moderate confidence in SFBT's effectiveness for improving self-esteem and self-efficacy, which means you leave therapy not just feeling better, but believing in your ability to handle future challenges.
SFBT helps you shift from blame and frustration to noticing what works in your relationships. By focusing on exceptions (times the relationship is better) and your preferred future together, you create positive momentum that changes how you interact with the people who matter most.
Career changes, divorce, moving, becoming a parent: life transitions can feel overwhelming when you focus on everything that is uncertain. SFBT helps you define what you want your next chapter to look like and take small, concrete steps toward it. Instead of getting stuck in "what if" anxiety, you build a clear path forward grounded in your own values and goals.
One of the most common reasons people seek therapy is feeling stuck, like nothing is changing no matter what they try. SFBT addresses this directly by helping you notice the small changes that are already happening, build on them deliberately, and scale your progress so you can see movement even when it feels invisible. Research found SFBT had high confidence for helping adults achieve their individual goals.
SFBT does not just help you cope with stress. It helps you redesign your relationship to stressful situations by identifying what you do well under pressure, recognizing the resources you already have, and building on the strategies that have worked for you before. This strengths-based approach creates resilience that extends far beyond therapy.
SFBT sessions have a distinctive feel: forward-looking, collaborative, and energizing. Here is how the process unfolds.
Your therapist starts by asking what you want to be different, not what is wrong. Using techniques like the Miracle Question ("If you woke up tomorrow and your problem was solved, what would be the first thing you noticed?"), you create a vivid, concrete picture of the life you want. This becomes your compass for the entire therapy process.
Your therapist helps you identify times when the problem is absent or less intense. These "exceptions" reveal that solutions are already happening in your life, you just have not noticed or amplified them yet. Scaling Questions ("On a scale of 1 to 10, where are you now?") help you track progress and recognize movement, even when change feels invisible.
Each session ends with concrete next steps: small, achievable experiments to try between sessions that build on what is already working. Because SFBT is brief by design, the focus is always on creating the smallest change that will have the biggest ripple effect. As positive changes accumulate, your confidence grows, and the original problem naturally takes up less space in your life.
See how our therapy options have helped our members experience life-changing results
Stephanie
“Grouport is time flexible and affordable and if it didn’t exist, I don’t know where I would go. I had looked into other places before Grouport and there really wasn’t any option like it.”
Michael
“I highly recommend this to anyone who is struggling with anxiety or depression. The therapists are top notch and have made me feel really comfortable and my anxiety has improved tremendously in only a few sessions!”
Isabel
"I joined Grouport to work on myself and to heal. I’m learning so much at every session! The change I see not only in myself but in my fellow group members is abundantly encouraging and profoundly fulfilling. Group therapy with Grouport is a powerful healing tool."
Sheldon
“I was feeling very down at the end of 2020 and I was ready to do something drastic that I know I'd likely regret. The group definitely helped show me that there are people who feel the same way as I do.”
Nancy
“The therapy from Grouport is high quality and convenient. I am becoming much more self aware and am liking myself more. My relationships at work are better and I’m much happier.”
Emily
“I like the connection you can make with total strangers and the confidentiality it comes with.”
Danielle
"Grouport can help you with your issues. Their therapists are well trained to work with you on your issues. I felt my anxiety greatly improve after only a few sessions. I highly recommend it!"
Glenn
"Grouport's approach to DBT is a real strength. This approach provides tools and methods for working with difficult emotions and getting a handle on them. It has given me hope where other approaches have failed."
SFBT is a versatile approach with evidence across a wide range of presenting concerns. Its strengths-based, future-focused framework makes it applicable wherever clients have goals they want to achieve.
Depression is where SFBT has its strongest evidence. An umbrella review found high confidence in SFBT's effectiveness for depression in adults, and multiple head-to-head studies found it comparable to CBT. By helping you notice exceptions to depressive episodes and build toward a preferred future, SFBT counteracts the hopelessness and helplessness that keep depression locked in place.
Anxiety keeps you focused on what might go wrong. SFBT redirects that focus toward what you want to go right. By identifying times when anxiety is less intense and building on those experiences, SFBT helps you develop confidence in your ability to manage anxious feelings. Research shows moderate confidence in SFBT's effectiveness for anxiety across multiple studies.
Low self-esteem thrives on problem-focused thinking: cataloging failures and shortcomings. SFBT directly counteracts this by systematically helping you recognize your competencies, resources, and past successes. The umbrella review found moderate confidence in SFBT's effectiveness for improving self-esteem and self-efficacy.
SFBT helps couples and families shift from blame cycles to solution-building by asking "What do you want to be different?" rather than "What is wrong?" The 2024 meta-analysis found the largest impact on marital functioning and wellbeing. By focusing on exceptions, the times relationships work well, families create positive change without rehashing old conflicts.
When stress feels overwhelming, SFBT helps you identify what is already working in your life, even in small ways, and build on it deliberately. Rather than analyzing everything causing your stress, SFBT focuses on the future you want and the practical steps to get there, which can feel like a relief when you are exhausted from overthinking.
Whether you are navigating a career change, a breakup, a move, or any major transition, SFBT's goal-oriented framework helps you define what you want next and take action. The umbrella review found high confidence in SFBT's effectiveness for helping adults achieve their individual goals, making it an ideal approach for anyone who feels stuck and wants to move forward.
Every Grouport therapist is a licensed, accredited mental health professional with specialized training in evidence-based approaches including Solution-Focused Brief Therapy, and extensive clinical experience in depression, anxiety, self-esteem, relationship issues, stress, and life transitions.
Our therapists typically have over a decade of clinical experience across diverse settings, with specialized expertise in SFBT, strengths-based, and goal-oriented approaches, as well as depression, anxiety, self-esteem, relationships, and stress. Our therapists are trained in Solution-Focused Brief Therapy and other proven modalities to provide the best fit for your needs.
We continually evaluate outcomes through internal studies and outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne, ensuring our Solution-Focused Brief Therapy is grounded in the latest clinical evidence.
MEET OUR THERAPISTS
a healthier future starts right here
80%of our members start with moderate to severe mental health symptoms
70% of our members feel significantly better within just 8 weeks
50% of our members achieve remission levels within just 8 weeks
80%
of our members start with moderate to severe mental health symptoms
70%
of our members feel significantly better within just 8 weeks
50%
of our members achieve remission levels within just 8 weeks
Group, individual, couples, family, IOP, and teen therapy — all online, all therapist-led. Mix and match care options to fit your needs — and get discounted pricing when you bundle.
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Solution-Focused Brief Therapy builds on your strengths to create lasting change in depression, anxiety, and life challenges. Our licensed therapists also treat a wide range of conditions using proven methods.
Solution-Focused Brief Therapy (SFBT) is a strengths-based, future-focused therapeutic approach created by Steve de Shazer and Insoo Kim Berg. Rather than analyzing problems, SFBT helps you identify what is already working in your life and build on it. An umbrella review of 25 systematic reviews found high confidence in SFBT's effectiveness for depression and overall mental health, and a 2024 meta-analysis of 72 studies found participants showed a 59% reduction in psychosocial symptoms.
Grouport provides online group therapy, individual therapy, couples therapy, family therapy, teen therapy, intensive outpatient program (IOP), all held virtually over video chat. We also offer a DBT self-guided program. Many members combine multiple therapy formats for comprehensive support.
Yes. Our therapists are licensed mental health professionals (PhD, PsyD, LCSW, LMHC, LMFT) with training in Solution-Focused Brief Therapy and strengths-based approaches for depression, anxiety, self-esteem, relationship issues, and life transitions. Learn more about the therapists.
CBT focuses on identifying and changing negative thought patterns. SFBT focuses on building solutions rather than analyzing problems. CBT asks "what are you thinking that makes this worse?" SFBT asks "what would your life look like if this problem was solved?" Research has found SFBT comparable to CBT for treating depression, though they work through different mechanisms.
SFBT is brief by design, often producing meaningful change in fewer sessions than traditional therapy. Many people notice shifts from the very first session. At Grouport, 70% of our members feel significantly better within just 8 weeks. Your therapist will work with you to determine the right pace for your goals.
Yes. SFBT's conversational, goal-oriented approach translates seamlessly to online format. All Grouport sessions are held via secure, HIPAA-compliant video chat.
SFBT is available across multiple therapy formats: Group Therapy averages $32/session ($140/month). Individual Therapy averages $103/session ($448/month). Couples Therapy averages $114/session ($496/month). Family Therapy averages $148/session ($644/month). IOP is $311/week. Teen Therapy averages $103/session ($448/month). Payment Options: Monthly, Quarterly (Save 10%), Biannually (Save 15%). Switch therapists anytime. Cancel anytime!
You can cancel anytime, and your membership will remain active until the end of your current billing period. To cancel, email us at support@grouporttherapy.com and we will send you a quick cancellation form to fill out. You can view more information on our Recurring Billing Policy.
Our therapy outcomes are backed by outcomes studies with researchers from leading universities such as Carnegie Mellon, University of Essex, and University of Cologne. 80% of our members start therapy with moderate to severe symptoms. Within just 8 weeks, 70% of members see clinically significant reduction in anxiety and depression, and 50% achieve remission levels. Read real member stories here.
SFBT has high confidence evidence for depression and overall mental health. It also shows moderate confidence for anxiety, self-esteem, relationship issues, stress, behavioral health, and goal achievement.
The Miracle Question is SFBT's signature technique. Your therapist asks you to imagine that while you slept, a miracle happened and your problem was solved. What would be the first thing you noticed? This question helps you create a vivid, concrete picture of your preferred future, which becomes the goal you work toward. It shifts your focus from what is wrong to what you want.
Grouport is available worldwide for everyone! We serve clients of all ages and backgrounds, with all sessions held virtually over video chat. We offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18).
Yes! After signing up, a care coordinator will reach out to understand your needs and match you with a therapist and schedule of your choosing. You will be able to choose your therapist. Most members are placed within a few hours, or within 24-72 hours max. Flexible options: If you ever want to switch therapists, we can easily make adjustments to ensure the best fit.
No. Solution-Focused Brief Therapy does not ignore problems, but it approaches them differently. Instead of spending extensive time analyzing the history and causes of a problem, SFBT acknowledges the difficulty and then focuses on what you want instead and how to get there. If past experiences are relevant to building solutions, they are explored. The key difference is the emphasis on moving forward rather than looking backward.
SFBT has the strongest evidence for depression, where an umbrella review found high confidence in its effectiveness and multiple studies found it comparable to CBT. It also shows positive results for anxiety, behavioral health, and substance use concerns. For more severe conditions, SFBT can be effectively combined with other approaches for comprehensive care.
SFBT is designed to be efficient by focusing on solutions rather than problems. Because it does not require extensive exploration of history or problem analysis, meaningful change often happens faster. "Brief" does not mean superficial. It reflects the approach's respect for your time and its confidence that people have the resources to create change quickly when given the right framework.
Yes. SFBT is a natural fit for young people because of its positive, strengths-based focus. At Grouport, we offer separate therapy groups for Adults (18+) and Teens & Adolescents (under 18) to ensure age-appropriate support.
Whether you are dealing with depression, struggling with anxiety, navigating a difficult life transition, or simply feeling stuck, Solution-Focused Brief Therapy can help you move forward by building on what is already working in your life. With licensed therapists, strong research evidence, and flexible online formats, Grouport makes it easy to get started. Take the first step toward the future you want today.
