Narrative Therapy
Separates the person from the problem, empowering you to re-author the stories you tell about yourself and your life.
What Is Narrative Therapy?
Narrative Therapy, developed by Michael White and David Epston, is built on the idea that we understand our lives through stories, and those stories actively shape what we believe is possible. The stories we carry aren't created in a vacuum; they're influenced by family expectations, cultural norms, and the contexts we live in. A person repeatedly told they're "too sensitive" may internalize that narrative and see their emotional depth as a flaw rather than a strength.
The most distinctive principle of Narrative Therapy is that the person is not the problem. The problem is the problem. This isn't just wordplay. When problems are separated from your identity, shame decreases and agency increases. You can develop a different relationship with anxiety, depression, or self-doubt when they're understood as influences on your life rather than definitions of who you are. At Restored Family Counseling, where our tagline "you are the author of your own story" is itself a deeply narrative statement, we use this approach to help clients discover the stories that most accurately reflect who they truly are.
How Narrative Therapy Works
The foundation is externalizing conversations. When you come to therapy saying "I am depressed," your therapist gently shifts the language: "Tell me about how depression has been showing up in your life." This repositioning isn't a gimmick. It creates real space to ask powerful questions: When did depression first gain influence? What tactics does it use? Are there times you've resisted it?
Next, your therapist helps you identify "unique outcomes," moments when you acted in ways that contradicted the dominant problem story. These sparkling moments are often mentioned briefly or dismissed as luck, but your therapist slows down to explore them in rich detail. What was different? What does this reveal about your strengths and values?
As these moments are identified and explored, an alternative story emerges, one that incorporates the overlooked qualities, strengths, and experiences the problem story left out. Your therapist may also use therapeutic letters or documents that capture key themes and insights, which research suggests can be worth multiple therapy sessions because you can return to them again and again.
What Narrative Therapy Can Help With
Depression and persistent sadness
Anxiety and chronic worry
Trauma and the effects of adverse experiences
Grief and loss
Identity exploration and life transitions
Low self-esteem and negative self-image
Family conflict and intergenerational patterns
Eating disorders and body image concerns
Effects of cultural, racial, or gender-based marginalization
Relationship difficulties and communication challenges
Is Narrative Therapy Right for You?
Narrative Therapy is a great fit if you feel defined or constrained by a particular story about yourself, whether it's "I've always been the broken one" or "I'm just not the kind of person who succeeds." It's especially powerful if previous therapy felt pathologizing, like being diagnosed and labeled made you feel more defined by your problems rather than empowered to address them.
It's also valuable for navigating identity-related challenges (cultural identity, gender, sexuality, spirituality), grief and loss (finding ways to continue your relationship with someone rather than achieving "closure"), family conflict (externalizing problems to create space for mutual understanding), and for children and adolescents who respond naturally to story-based, imaginative approaches. Because Narrative Therapy is deeply attentive to how power and culture shape our stories, it's especially responsive to people from marginalized communities.
What to Expect in Sessions
The first thing you'll notice is the quality of listening. Your therapist pays attention not just to content but to language, assumptions, and the stories embedded within what you share. They'll listen for dominant narratives shaping your self-understanding and for hints of alternative stories, moments of strength or hope that have been overshadowed.
Sessions feel more like meaningful conversation than a traditional therapy appointment. There are no diagnostic questionnaires or formal homework assignments. Instead, there's a warm, genuine exchange as you explore your experience. Your therapist may take notes and offer a written summary afterward that captures key themes and insights.
Sessions are typically weekly, 50-60 minutes. Some clients find 10-15 sessions provides the shift they need, while others continue longer for deeply embedded narratives. By the end, most clients report that the problem which once felt all-defining is now just one part of a much larger, richer story, and qualities that were previously invisible have come into the foreground.
Frequently Asked Questions
Related Approaches
Explore other therapeutic modalities that complement Narrative Therapy.
Ready to Write Your Next Chapter?
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