Narrative therapy helps reframe your life story:
Separates the person from the problem
Focuses on strengths and alternative narratives
Empowers change through storytelling
Core Principles of Narrative Therapy
At the heart of narrative therapy are a few key beliefs:
- You aren’t your problem. A person’s identity is distinct from the issues they’re facing.
- Stories shape meaning. People understand their lives through stories made up of memories, beliefs and interpretations.
- Multiple perspectives exist. There’s never a single “truth” about someone’s life. Alternate stories can be just as true and more empowering.
- Clients are the experts. Narrative therapists believe people know themselves better than anyone else and honor their values, goals and insight.
By helping people deconstruct unhelpful narratives, this therapy opens the door for personal agency and growth.
Studies show that 70% of people experience at least one traumatic event in their lives. These events can alter the way you think and behave. Narrative therapy is a therapeutic technique used to help you work through these past experiences.
What is narrative therapy? It’s a counseling technique that helps individuals separate themselves from their problems. For instance, instead of believing you’re a depressed person, this therapeutic technique helps you view yourself as a person with depression.
Developed by therapists Michael White and David Epson, narrative therapy recognizes that individuals possess the skills and expertise necessary to influence their own behaviors, self-image and relationships. By becoming the narrators of their own lives, individuals can work to minimize their problems and boost their confidence and self-worth.
This article provides more information about the key concepts of narrative therapy and the types of techniques therapists use.
Recognizing the Key Concepts of Narrative Therapy
There are a few key concepts of narrative therapy.
Narrative Exploration
Narrative exploration is the process of examining past experiences and identifying those that made the greatest impact on your life. These stories often have the greatest influence on developing your beliefs, identity and behaviors. The exploration process goes one step further by determining where these stories came from and how they developed over time. This type of therapy focuses more on your perception of these experiences rather than the accuracy of the events.
Once you’ve identified the dominant stories from your life experiences, you can begin to understand the role these events played in forming your belief system, self-image, values and behaviors.
Externalizing Problems
Learning to externalize your problems allows you to realize that you’re not defined by these issues. Instead, this process helps you recognize your problems as a completely different entity. When you start to view yourself as a person with depression rather than a depressed person, you can begin to overcome the stigma attached to some of these issues, as well as alleviating any guilt, shame and self-blame you may have.
Externalizing your problems can help you better understand the role your previous life experiences play in forming them. Through this process, you also focus on life experiences without these challenges. This step can give you a sense of accomplishment and help you understand how your problems don’t define you or your future. You can use this new understanding to create strategies for overcoming these challenges, such as shifting routines, changing habits or responding differently to various triggers.
Rewriting Narratives
One of the key concepts of narrative therapy, also referred to as story therapy, is rewriting your past experiences. This step allows you to become the narrator of your own life story. You have the power to reshape these narratives to foster healing and peace, which can help you successfully deal with many issues in your life, such as anxiety, depression, guilt, shame and fear.
The first step is to identify stories from your past that likely played a role in forming your current beliefs, thoughts, behaviors and issues. During therapy, you examine these stories to determine their origins and exactly how this experience influenced your life.
Next, you’ll look for possible contradictions in these stories to identify any false perceptions you may hold about these events. Through this process, you, with the support of your therapist, can rewrite these experiences to provide a preferred narrative.
What Happens in Narrative Therapy?
A narrative therapy session may look different from traditional talk therapy. Rather than focusing solely on symptoms, the therapist explores the “storylines” that define the client’s self-view and life experiences.
Some common techniques include:
- Externalization
Instead of labeling a person with their issue (“You’re depressed”), the therapist helps separate the individual from the problem (“Depression is something you’re experiencing”). This reduces blame and shame and makes the issue feel more manageable. - Mapping the Influence
The therapist and client explore how the problem affects different areas of life, relationships, work and self-image. It also examines how the client has responded to the problem over time. - Looking for Unique Outcomes
These are exceptions to the problem-dominated narrative. For example, a person who believes they’re always anxious may remember a time they felt calm and in control. These moments help rebuild a sense of strength and capability. - Thickening Preferred Stories
The therapist helps the client build richer, more meaningful stories that reflect their values, intentions and personal victories. - Reauthoring
The client begins to reconstruct their life stories in a way that highlights resilience, purpose and agency. This becomes a foundation for lasting change.
Sessions often feel collaborative and curious. Therapists use open-ended questions, such as “What does that story say about you?” or “When did you first learn that belief?”
Understanding the Process of Narrative Therapy
Narrative therapy is a specialized approach to overcoming problems linked to past life experiences. It’s critical to work with a professional therapist who can assess your current situation and help you determine if narrative therapy is a good option for you.
Your therapist will work with you to identify experiences in your life that have made the biggest impact on your beliefs, behaviors, decision-making and thoughts. Through a series of sessions, your counselor will help you identify the key stories. Once this determination is made, you can take steps to revisit these events, reevaluate the origin of these stories and rewrite your perception.
By changing the narrative, you can change your way of thinking and realize that you have the power to create storylines that have a positive impact on your life rather than a negative one.
When to Consider Narrative Therapy
Narrative therapy may be a good fit if you:
- Feel stuck in patterns of negative self-talk
- Are processing a painful past or trauma
- Want to change how you relate to a problem
- Are exploring your identity or values
- Are feeling defined by a diagnosis or life circumstance
- Want to gain clarity, empowerment and personal meaning
Even if you’re unsure how to name the issue you’re facing, a narrative therapist can help you explore your experiences in a supportive and nonjudgmental space.
Start Your Path to Healing Today
If you’re struggling with the past, talk to an experienced therapist today to find out if narrative therapy is the right option for you. To get started, contact the Mental Health Hotline.
