Rewriting Your Story: What is Narrative Therapy?
When we think about our lives, we often describe them in stories: "I’ve always been the anxious one," or "I’m someone who can never catch a break." These stories shape how we see ourselves, relate to others, and move through the world. But what if the stories we have been telling are not the only versions of ourselves? What if we could rewrite them in a way that feels more empowering and true?
This is the heart of narrative therapy — a collaborative approach to counseling that helps you explore and reshape the stories you carry.
What Is Narrative Therapy?
Narrative therapy is a type of talk therapy that views people as separate from their problems. Developed in the 1980s by therapists Michael White and David Epston, narrative therapy believes that you are not the problem; the problem is the problem.
Instead of labeling you or viewing problems as internal flaws, narrative therapy invites you to look at your life as a series of stories. Together with your therapist, you examine these stories, uncover hidden meanings, and explore alternative narratives that honor your strengths, values, and hopes.
How Can Narrative Therapy Help?
Identities are deeply shaped by the stories we tell ourselves, without even realizing it. For example, someone might hold a story of being "unworthy of love" because of past relationships or childhood experiences. Narrative therapy helps you:
Externalize problems: Instead of saying "I am depressed," you might begin to see depression as something that shows up in your life but does not define you.
Challenge unhelpful narratives: You and your therapist work together to question and deconstruct harmful or limiting stories.
Highlight strengths and resilience: You explore moments when you resisted the problem or acted against it, helping you reconnect with your skills and inner resources.
Empower choice and agency: By recognizing that there are multiple ways to view and understand your experiences, you can choose stories that align with who you want to be.
Through this process, clients often feel more empowered, find new meaning in their lives, and develop a greater sense of self-compassion.
Who Can Narrative Therapy Help?
Narrative therapy is highly flexible and can be helpful for individuals, couples, and families. It can support people dealing with:
Anxiety and depression
Trauma and PTSD
Grief and loss
Identity concerns (including cultural, religious, or gender identity)
Relationship challenges
Low self-esteem
Life transitions or major changes
It is also especially beneficial for those who feel "stuck" in certain patterns or who carry stories about themselves that feel heavy or untrue. Because narrative therapy is non-pathologizing, it is a great fit for people who want to move away from diagnostic labels and instead focus on meaning, growth, and personal values.
Reauthoring Your Life
At its core, narrative therapy is about reauthoring your life story and seeing yourself as the expert of your own life, not defined by problems or labels. In therapy, you are invited to imagine new possibilities and create a narrative that feels authentic and empowering.
If you are curious about narrative therapy, working with a therapist trained in this approach can help you explore your stories safely and compassionately. Together, you can discover the chapters you want to keep, the ones you'd like to rewrite, and the new stories you're ready to create.
