It’s easy to feel overwhelmed.

Headlines scream of conflict, climate anxiety looms, and social divisions seem to deepen daily. This global instability isn't merely a geopolitical phenomenon; it's a profound psychological stressor. While the scale feels unprecedented to many, history reminds us that chaos is a recurring character in the human story. From the ruins of war-torn generations to communities rebuilding after natural disasters, a timeless question persists: how do we not only endure and cultivate strength and humanity in the face of turmoil?

The answer may lie not in solving the world’s problems all at once, rather in a transformative shift in our mental focus. This is the essence of Solution-Focused Brief Therapy (SFBT), a pragmatic psychological approach with profound implications for personal and collective resilience.

Developed in the 1980s by Steve de Shazer and Insoo Kim Berg, SFBT breaks from traditional therapy’s focus on pathology. Instead of asking “Why are we broken?”, it asks a more powerful question: “What does a better future look like, and what strengths do we already have to get there?” This isn’t about ignoring problems, but about redirecting our finite energy toward building solutions.

Research validates its power. A meta-analysis published in The Journal of Marital and Family Therapy confirmed SFBT’s effectiveness in reducing anxiety and depression, fostering a greater sense of empowerment. The mechanism is simple yet profound: by identifying our desired future—a specific image of feeling safe, connected, or respected—we activate our agency. We stop being passive witnesses to chaos and become active architects of our inner peace. 

This shift is the bedrock of inner strength. Consider the “miracle question,” a cornerstone SFBT technique: If a miracle happened overnight and your problem was solved, what would be the first small sign you’d notice? This question forces the brain to envision a detailed, positive reality, building a neurological blueprint for hope. It’s a practice echoed in stories of resilience from around the world—from Ukrainian volunteers organizing aid under fire to climate activists planting mangroves—they all focus on a tangible, better future. You become your agent of change!

This mindset naturally extends to mutual respect. When we interact with others from a place of resourcefulness rather than fear, we listen to understand, not to rebut. SFBT’s techniques encourage us to look for “exceptions”—times when conflict didn’t occur or respect was felt. By analyzing what worked in those moments, we discover practical ways to co-create respect, even with those who differ from us.

The world’s turbulence may be a constant, our response must seek a steadfastness to find mutual areas of collaboration. By adopting a solution-focused lens, we build an unshakeable inner foundation. We heal our minds by building on what’s strong, not by fixing what’s wrong. And from that place of strength, we can finally turn to one another, not with fear,  with the tools to build a more respectful and resilient world, one small solution at a time.