Narrative Therapy
What Is Narrative Therapy?
The stories we tell ourselves shape our lives and impact how we perceive, think and feel. Our story tells our past, defines our present and shapes our future. However, many people construct negative narratives about themselves, often influenced by others’ perceptions or defined by external limitations and hardship.
Narrative therapy helps us deconstruct our stories and reframe them more positively. By distinguishing life circumstances as separate from ourselves, narrative psychotherapy encourages us to explore new, healthier perspectives. Reshaping an empowering story enables us to let go of what no longer serves our well-being, opening up a new pathway for growth and change.
Developed by psychologists Michael White and David Epston in the 1980s, narrative-based therapy has become recognized as an effective modality for treating anxiety, depression, grief, trauma, and Post-Traumatic Stress Disorder (PTSD). [1] Narrative therapy gained popularity based on its collaborative philosophy that acknowledges the client, not the therapist, as the utmost expert of their story and experience. With its non-blaming approach, narrative therapy instills a new sense of agency for how we perceive ourselves and recognizes the power we possess to choose how we tell our story moving forward.
How Does Narrative Therapy Work?
The principles of narrative therapy are based on the following:
● Building a narrative is how we make sense of our experiences;
● The way we interpret experiences is through language;
● The reality of experience is subjective and can vary from one person to the next;
● Our interactions with each other impact how we experience reality
Following these principles, we will initially focus on externalizing your experiences through naming and metaphor. This process helps you separate yourself from what has happened in your past so that traumatic events or troubling circumstances will no longer define you. Externalization can help alleviate any recurring sense of guilt, shame or self-blame you may carry with you.
Through narrative exploration, we will examine the stories you tell yourself surrounding your identity, experiences, and challenges. If we determine that you have been fixed to one rigid interpretation of your story, you’ll be encouraged to consider alternate versions that could have led to more positive outcomes. Understanding in hindsight the cause and effect of your choices not only offers self-forgiveness for anything you may regret but also acknowledges that you always have a choice–influence–about how you react to what happens moving forward.
Once unhealthy narratives have been identified, we will deconstruct and re-author them with a renewed focus on healing and purpose. This can include how you define important concepts for yourself and help you determine whether your prescribed definitions are helpful to you. Reframing your narrative invites more self-awareness and an opportunity to align with your values and goals.
Because narrative therapy takes a collaborative approach, we may decide to open some sessions up to friends and family members. This inclusion can help you better understand your story and help rewrite a new narrative boosted by their support and validation. In addition, determining what your vision statement is can help you further define your brand and share it with others. Of course, inclusion of and sharing with others is absolutely up to you as the goal is to empower your influence.
Who Can Benefit From Narrative Therapy?
Narrative therapy can benefit individuals, couples, and families wanting to improve communication, resolve conflicts, and strengthen relationships. I often introduce a narrative therapy approach to address anxiety, depression, trauma, PTSD, addiction, self-esteem issues, identity exploration, grief and loss, life transitions, and stress management.
Narrative-based therapy emphasizes the importance of never perceiving yourself as “broken” or perpetuating the sense that you don’t have a choice about how you react to life circumstances. That is why it can be a helpful modality for anyone who becomes overwhelmed by negative thoughts, experiences, or emotions.
By providing problem-solving skills and coping strategies as well as fostering self-acceptance, self-compassion, and interpersonal relationship building, narrative therapy can help improve your overall outlook. Externalizing problems as something apart from yourself and deconstructing negative beliefs empowers you to reshape your story and make it your own. Once you can think, feel, and act from this newfound identity, you will have the resilience to overcome any future adversity.
A narrative-based approach to therapy integrates well with other modalities, such as attachment-based therapy, trauma-informed approaches, mindfulness interventions, Internal Family Systems (IFS), Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and existential therapy. While narrative therapy, attachment-based therapy, and IFS offer a framework for understanding yourself and your connection to others, CBT and DBT provide tangible skills to move beyond negative thought patterns and regulate emotions.
My Background As A Narrative Therapist
Narrative therapy is the backbone of my work because I strongly believe that we must look to storytelling to make sense of our lives and our place within them. Realizing that we get to choose how we want to write the next chapter instills hope and empowerment.
Over the years, I have worked with clients who begin therapy lacking a strong sense of self. Oftentimes, they have adopted others’ versions of their story without ever having developed their own. Narrative therapy has allowed them to take stock of their lives and reassess memories and events with a healthier and authentic perspective.
This process of excavation can help you differentiate a set narrative you’ve been told by others from a more positive and realistic story that embodies a true sense of being known to yourself. This awareness is profoundly healing because, for the first time, it redefines and reconstructs your narrative in alignment with your strengths and values. Finding empowerment in your story can support you in pursuing your true purpose.
Find Out How Narrative Therapy Can Help You
To find out more about narrative therapy with Be Known Wellness Group, email, call 857-505-1856, or visit our contact page to schedule a free 15-minute call.
[1] https://exploringyourmind.com/michael-white-and-david-epston-the-pioneers-of-narrativetherapy/
[2] https://ijms.sums.ac.ir/article_45829.html
[3] https://dulwichcentre.com.au/collection-evidence-for-the-effectiveness-of-narrative-therapy/
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