Narrative therapy is a type of psychotherapy that helps people take control of their own life stories. A life story is the way a person tells the story of their past experiences and how those experiences shape who they are. Also known as narrative practice or re-authoring therapy, narrative therapy helps individuals, families, and groups reshape their experiences into more positive and constructive stories. Narrative therapy can be combined with other methods, especially in family or trauma therapy, to consider how society and culture influence our identities.
What are the origins of narrative therapy?
Developed in the 1980’s by social workers Michael White from Australia and David Epston from New Zealand, narrative therapy emerged as an alternative to traditional approaches that often placed therapists in the role of expert. This approach was further developed and refined by others in the field, including Lynn Hoffman, Karl Tomm, and Gene Combs, who, along with Michael White and David Epston, contributed to the evolution of narrative practices.
Instead of the therapist being an expert, White and Epston introduced a respectful, non-blaming method that allows individuals to be experts on their own experiences. Their work at the Dulwich Centre in Adelaide helped establish narrative therapy as a valuable tool for addressing mental health challenges while respecting each person’s values, skills, and strengths. Influenced by social constructionism, feminist theory, and cultural anthropology, their approach emphasizes how social and cultural contexts shape personal narratives.
When is narrative therapy used?
Narrative therapy is a versatile approach that can be applied to many different situations and conditions. This approach can help people who feel overwhelmed by negative experiences or labels develop a new way of looking at their experiences and reshape their life story. Some areas where narrative therapy can be effective include
Eating disorders
Work-related stress and burnout
Life transitions (such as divorce, retirement, or relocation)
Anger management issues
For children and adolescents, narrative theory provides a safe space to explore experiences. It can improve confidence and emotional resilience by helping children and teens rewrite negative memories. Narrative theory can also help address systemic and cultural issues, such as discrimination or historical trauma. It provides a supportive space for LGBTQ individuals to explore their identities and personal experiences in an affirming way, without imposing external narratives.
How does narrative therapy work?
Narrative therapy operates on the principle that people are the experts of their own lives and that problems are separate from individuals. It views life as a collection of stories, with some becoming dominant in shaping identity.
The therapist collaborates with clients to uncover untold stories of strength and possibility beyond problem-saturated narratives. This process involves several key techniques:
Externalization – Separating the problem from a person’s identity helps them have a more objective view of challenges. For example, instead of saying, “I am anxious,” someone might say, “Anxiety is affecting me.”
Deconstruction – Breaking down negative thought patterns to understand their origins and impact. This involves looking at how these thoughts may have been influenced by narratives from society or culture.
Re-authoring – The client creates new, empowering stories that align with their values and goals. This process helps clients see themselves as capable of change and growth.
Identifying alternative stories – Clients may explore alternative narratives that highlight their strengths, such as recognizing moments where they demonstrated courage, resourcefulness, or determination.
Narrative therapy recognizes the importance of cultural and social contexts in shaping personal stories. Therefore, it often creates an “audience” for a person’s preferred narrative, reinforcing positive identity shifts through supportive relationships. By rewriting these rediscovered stories, people can develop a more fulfilling sense of self.
What is narrative therapy like?
Narrative therapy usually doesn’t involve specific physical exercises or workbooks. However, you may be asked to reflect on your experiences and memories at home to help you develop new narratives. This might involve keeping a journal or engaging in activities that help you connect with your strengths and values.
Sessions are generally conducted in a comfortable and private setting. Your therapist will often take notes during sessions to help track progress and identify key themes or narratives. While there are no specific homework assignments, you may be encouraged to continue exploring your life stories between sessions.
How long does narrative therapy take?
In narrative therapy, you’ll engage in a collaborative process with your therapist. The number of sessions can vary based on your needs but typically involves regular meetings over several months. During these sessions, your therapist will ask thoughtful questions to help you recognize and reshape the stories you tell about yourself.
Is narrative therapy effective?
Research on narrative therapy highlights its benefits for self-identity, resilience, and coping. The Dulwich Centre has compiled evidence demonstrating its effectiveness in areas like family therapy, trauma recovery, and community-based interventions. These resources can give a better understanding of how narrative therapy can benefit you.
Narrative therapy can help to reduce symptoms of conditions like depression and anxiety. By showing how to reframe experiences, narrative therapy is beneficial for those dealing with trauma or negative labeling.
Narrative therapy has also been shown to effectively improve self-awareness and resilience in children. By helping reframe experiences, narrative therapy is helpful for someone who is dealing with trauma or negative labeling. This can help improve mental health and quality of life.
How to find a narrative therapist
If you think narrative therapy might be right for you, it’s important to speak with a licensed and experienced clinician. There are many types of mental health care providers who practice narrative therapy, including licensed marriage and family therapists (LMFTs), licensed clinical social workers (LCSWs), psychologists, psychiatrists, psychiatric nurses, licensed professional counselors (LPCs), licensed mental health counselors (LMHCs) and more.
On top of finding someone specializing in narrative therapy, you’ll want to make sure they meet your other needs. For example, if you’re struggling with bulimia, you may want to find a narrative therapist who also specializes in eating disorders. In addition, finding a therapist who accepts your insurance can make therapy much more affordable.
You can find a therapist who accepts your insurance and specializes in narrative therapy by using Grow Therapy. After filtering for your location, insurance, and needs, you can then select “Narrative”” from the “Treatment methods” drop-down.
About Grow Therapy
Grow Therapy is an online therapy platform that meets you where you are. With thousands of providers, therapy and medication support, and insurance-covered care, starting therapy is faster, easier, and more affordable.
