What Is Narrative Therapy?

We all have a story — about who we are, where we’ve been, and what we believe we’re capable of. But sometimes, the stories we carry begin to shape us in painful ways. They might sound like, “I’m not good enough,” “I always fail,” or “No one ever sticks around for me.” Over time, these narratives can become so ingrained that they start to define how we see ourselves and interact with the world.

Narrative Therapy invites you to take back authorship of your story. Developed by Michael White and David Epston in the 1980s, this approach views people as separate from their problems. Instead of focusing on what’s “wrong” with someone, Narrative Therapy explores how the stories we tell — and have been told about us — shape our identities, relationships, and possibilities for growth.

Why Narrative Therapy Is Used

Narrative Therapy is particularly effective for people who feel stuck in cycles of shame, self-blame, or hopelessness. When someone’s life story has been dominated by problem-saturated narratives (“I’m broken,” “I can’t change,” “This always happens to me”), it can become difficult to imagine anything different.

This approach helps individuals, couples, and families re-author those stories by identifying the values, intentions, and strengths that have always existed beneath the surface. It can be especially supportive for:

• Trauma survivors who have internalized guilt or shame
• People struggling with anxiety, depression, or low self-esteem
• Clients dealing with cultural or identity-based oppression
• Families navigating conflict or communication difficulties

Narrative Therapy helps uncover moments of resilience, strength, and care that may have been overlooked — allowing people to reclaim a sense of agency and hope.

How Does Narrative Therapy Work?

Narrative Therapy operates on the belief that stories shape reality. The more we tell and retell a certain version of events, the more it begins to feel like the truth — even if it’s just one perspective.

The therapist and client work together to explore how these narratives developed and whether they truly reflect the client’s identity or values. By deconstructing unhelpful stories and creating space for alternative ones, clients can begin to see themselves in new and empowering ways.

Some core concepts include:

• Externalization:
  Instead of saying “I am anxious,” a therapist might encourage a client to say, “Anxiety shows up for me sometimes.” This simple shift creates distance between the person and the problem, reducing shame and increasing self-compassion.
• Deconstruction:
  Clients are guided to examine how their stories formed — including cultural messages, family expectations, and life experiences that may have influenced their self-view.
• Unique Outcomes:
  The therapist helps the client notice exceptions to the problem-saturated narrative — times when things went differently, or when they acted in alignment with their values despite challenges.
• Re-Authoring:
  Once new insights and patterns are uncovered, clients are encouraged to “re-write” their story from a place of empowerment, agency, and choice.

What Does a Narrative Therapy Session Look Like?

A Narrative Therapy session often feels like a conversation — not an interrogation. The therapist takes on a curious, non-judgmental stance, inviting you to explore your story with openness and reflection.

You might begin by describing your current challenges and the “problem story” that has been shaping your life. From there, your therapist helps you unpack the language, assumptions, and emotions embedded in that narrative. Together, you identify moments of strength and resilience that suggest alternative stories — ones that better reflect your hopes, values, and capacity for growth.

For example, someone struggling with self-criticism might start to recognize that their harsh inner dialogue stems from years of trying to protect themselves from disappointment. With support, they could reframe that voice as an outdated strategy rather than a defining truth — and begin developing a kinder, more empowering relationship with themselves.

Why Narrative Therapy Works

Narrative Therapy works because it centers meaning-making — the process of understanding how we interpret and respond to life events. By examining the stories we tell ourselves, we can start to challenge the parts that no longer serve us.

When people externalize problems and separate their identity from their struggles, shame and self-blame lose their power. Instead of being “the problem,” clients can see themselves as capable, resourceful individuals who have faced challenges — and have the ability to respond differently moving forward.

Research supports the effectiveness of Narrative Therapy across various contexts, including trauma recovery, family therapy, identity development, and cross-cultural work. It’s particularly valuable in helping clients strengthen self-compassion and reconnect with meaning and purpose — essential components of emotional healing and resilience.

Narrative Therapy and Trauma

While Narrative Therapy isn’t exposure-based or focused on trauma processing like EMDR or somatic methods, it can be deeply healing for those whose sense of self has been shaped by painful experiences.

By rewriting the dominant story — from “I’m damaged because of what happened” to “I survived and have been resourceful in my healing” — clients begin to reclaim ownership of their identity. It helps integrate trauma into a broader, more balanced narrative, rather than letting it define the entire story.

This process can also help clients understand how cultural, systemic, or relational factors have influenced their internalized beliefs, and empower them to rewrite those narratives in ways that affirm dignity and self-worth.

Final Thoughts

Narrative Therapy reminds us that we are more than the hardest things that have happened to us. Our lives are made up of many chapters — some painful, some triumphant, and many still being written.

If you find yourself replaying the same self-critical story or struggling to see beyond the problem, this approach offers a gentle yet transformative way to reclaim your voice. With the right support, you can begin to rewrite your story — one that reflects your courage, values, and the future you want to create.