How Does Strengths-Based Therapy Work?

Strengths-based therapy is an approach to psychotherapy treatment based in positive psychology. It focuses on a person's existing resources, resilience, and positive qualities, then uses these abilities to improve their quality of life and reduce problematic symptoms.

Learning the goals and techniques of this type of therapy can help you know what to expect. It's also beneficial to understand what conditions strengths-based therapy can help with, the benefits it provides, and what research says about its effectiveness so you know whether it may be a good option for you.

Goal of Strengths-Based Therapy

Strengths-based therapy aims to improve a person's mindset and instill a positive worldview. It enables them to see themselves as resourceful and resilient when experiencing adverse conditions or hardships.

What makes this approach different is its focus on identifying factors that might be holding back a person’s growth. It empowers participants to be an agent of change by creating an environment that promotes the change they need or desire.

Strengths-Based Therapy Techniques

In all therapeutic approaches, the therapist chooses their techniques based on the client’s unique needs. Techniques a strengths-based therapist might use in their sessions include:

• Reviewing a strengths list: The therapist provides a list of strengths with definitions and works with the client to identify which strengths apply to them. Clients can use the list as a starting point to identify their strengths.
• Asking open-ended questions: This technique involves asking questions such as, “What are you good at?” Asking open-ended questions is less structured, allowing the client to identify strengths that might not have been included on the list.
• Reframing weaknesses: A strengths-based therapist encourages the client to examine their weaknesses and identify ways these qualities can be reframed as strengths. For example, someone who worries about what others are thinking might be very compassionate and caring. This is used as a starting point to identify how these behaviors or qualities can be used to improve the client’s mindset or quality of life.
• Strengths journaling: When using this technique, the therapist asks the client to keep a journal tracking their strengths. This helps them learn to identify their strengths, and also identify situations where the strengths benefit them. Journaling improves mindfulness and helps the client notice existing strengths in their daily life.
• Maximizing strengths usage: A strengths-based therapist may also ask questions to help the client identify how and when a strength benefits them to help channel and use that strength in the most effective way possible. These questions can include things like, “When is a time you could have used this strength?” or “When is a time that you relied too heavily on this strength?”

When Strengths-Based Therapy Can Help

Strengths-based therapy can be helpful for many different concerns. It can help boost self-esteem and confidence, for instance, with some evidence that this approach can be beneficial for individuals with depression or anxiety.

Strengths-based therapy can also help individuals recovering from trauma. Building resilience and improving worldview can help alleviate many symptoms associated with these diagnoses.

Couples and families can benefit from a strengths-based treatment as it helps reframe challenges and boost healthy communication skills. Individuals learn to recognize how their strengths contribute to the relationship while beginning to identify their partner or family member’s strengths as well.

Strengths-based therapy could also help teens with identity development and insight. For similar reasons, it also benefits career counseling and determining what kinds of jobs might be a good fit for an individual.

Benefits of Strengths-Based Therapy

Many people find strengths-based therapy beneficial in their mental health journeys. One reason is that positive psychology changes the traditional therapy narrative from “What do we need to fix about you?” to “What is the good that is already in you, and how can we bring that out?”

Strengths-based therapy also helps build resilience by identifying strengths you've used in the past but might not have defined as strengths at the time. The approach teaches you that you are already strong, and you already have the skills needed to survive. You simply need to learn how to tap into those skills and use them intentionally in your life.

Effectiveness of Strengths-Based Therapy

Research surrounding strengths-based therapy has shown that it is an effective treatment for a variety of conditions, including depression and trauma. It is also beneficial as an early intervention for serious mental health issues, such as psychosis.

Although people of all ages can benefit from this approach, teenagers in particular often find strengths-based therapy effective. This is partially because of focusing on the development and utilization of resilient beliefs and behaviors instead of identifying and challenging cognitive distortions.

Strengths-based therapy can be effective for both in-person and telehealth therapy sessions. This enables participants to choose which method works best for them.

Strengths-Based Therapy Criticisms

As with all therapeutic approaches, strengths-based therapy is not an ideal fit for everyone. Critics of this therapy type include:

• The approach lends itself to toxic positivity or focusing so intensely on a positive mindset that there is no space left for negative emotions or thoughts.
• Some weaknesses might not be strengths in disguise, and clients might feel invalidated if the therapist suggests otherwise.
• Strengths-based therapy emphasizes qualities and skills that are already present, so individuals looking to make changes in their lives might not find this intervention helpful.

If this approach is not the right fit for you, that is okay. There are many therapeutic options that can help improve mental health.

How to Get Started With Strengths-Based Therapy

If you feel that a strengths-based approach may benefit you and you are currently in therapy, you can ask your therapist if they are familiar with this approach. Talk about whether these interventions might be a good fit for you. Inquire whether they offer strengths-based therapy and, if not, ask if they could refer you to someone who does.

If you do not already have a therapist, you can also search for a therapist who specializes in this approach. Therapists with training in a strengths-based approach will often indicate this on their website or profile.

During intake, the therapist will gather information about your history and symptoms. They might also have you complete a strengths-based assessment to gather more information. Then, you and your therapist will work together to create a treatment plan that focuses on your strengths and positive qualities.