With respect to the problem of traditional inverse Q filtering technique hard to inverse layer Q value field from the surface data, this paper proposed an inverse Q filtering method based on the effective Q values in the frequency domain, in which the effective quality factor Q can vary continuously along two way travel time and vary weakly in spatial direction. In connection with inherent instability of inverse Q filtering technology,we conduct inverse Q filtering on seismic data in the effective frequency band by means of controlling the maximum compensation factor to achieve stability of the algorithm. This article also examines how the noise affect to the conformity of stability. Processing results of forward modeling data show that the method has a reasonable compensation to absorption of seismic waves in the viscous. Noise ratio and resolution of seismic signal has improved significantly.