What is Narrative Therapy?

Written by Tretbar Therapy

Updated 2 weeks ago

If you're looking for a therapeutic approach that views you as the expert in your own life and focuses on the power of the stories we live by, you might be interested in Narrative Therapy. This respectful and collaborative form of psychotherapy helps individuals identify, examine, and re-author the life narratives that shape their experiences and identities. This article explores what Narrative Therapy is, its core ideas, and who can benefit.

Understanding Narrative Therapy

Narrative Therapy was developed by Michael White and David Epston. Its central idea is that our lives are shaped by the stories we tell ourselves and others about who we are, our experiences, and the world around us. These narratives are not just simple accounts of events; they influence how we see ourselves, what we believe is possible, and how we interact with others.

Sometimes, the stories we carry become "problem-saturated." They might be dominated by difficulties, failures, or negative labels, overshadowing our strengths, values, and moments of resilience. Narrative Therapy helps individuals to:

• Separate themselves from their problems: The person is not the problem; the problem is the problem.
• Examine the dominant stories that are influencing their lives.
• Identify alternative stories or "unique outcomes" – times when the problem didn't have power or when they acted in ways that align with their preferred way of being.
• Re-author these stories to be more empowering, reflecting their values, strengths, and preferred identity.

Key Concepts and Practices in Narrative Therapy

Narrative Therapy uses several unique concepts and conversational practices:

1. Externalizing the Problem: This involves talking about the problem as if it's a separate entity, rather than an inherent part of the person. For example, instead of "I am a depressed person," it might be "How is depression affecting your life?" or "What are the tricks depression uses to try and take over?" This reduces self-blame and opens up space for action against the problem.
2. Deconstruction: Examining the origins and assumptions underlying dominant, problem-saturated stories. This can involve exploring societal, cultural, or family influences that have contributed to the problem narrative.
3. Unique Outcomes (or Sparkling Moments): Identifying times, however small, when the problem was not present, was less influential, or when the person acted in ways that contradicted the problem story. These are exceptions that can be built upon.
4. Re-authoring Conversations: Guiding individuals to develop richer, more empowering narratives about themselves and their lives, based on their values, skills, and preferred ways of being. This involves connecting unique outcomes into a new, more hopeful storyline.
5. Remembering Conversations: Helping people connect with their values, intentions, hopes, and commitments that might have been obscured by the problem story.
6. Therapeutic Documents/Letters: Sometimes, therapists write letters to clients summarizing sessions, highlighting strengths, new insights, or preferred stories. This can help to solidify positive changes.
7. Audience/Witnessing: In some cases, involving supportive others (an "audience") to witness and acknowledge the client's re-authored stories can be a powerful part of the process.

Who Can Benefit from Narrative Therapy?

Narrative Therapy's respectful and empowering approach can be beneficial for a wide range of individuals, couples, and families, including those dealing with:

• Identity Issues: Exploring and redefining self-perception.
• Trauma and Abuse: Re-storying experiences to reduce the problem's hold and highlight survival and strength.
• Anxiety and Depression: Challenging problem-saturated narratives around these experiences.
• Grief and Loss: Finding ways to story loss that honor the relationship while allowing for continued life.
• Relationship Difficulties: Exploring and co-constructing new relationship narratives.
• Eating Disorders.
• Life Transitions.
• Anyone feeling defined or limited by a particular problem or negative self-view.

Narrative Therapy is particularly effective for those who feel disempowered or who appreciate a collaborative approach where their own knowledge and experiences are highly valued.

What Does Narrative Therapy Look Like in Session?

Narrative Therapy sessions are typically conversational and collaborative:

• Client as Expert: The therapist views the client as the expert on their own life.
• Respectful Curiosity: The therapist asks questions from a place of genuine curiosity, aiming to understand the client's unique experiences and perspectives.
• Focus on Strengths and Resources: Even when discussing problems, the conversation looks for evidence of the client's skills, values, and resilience.
• Collaborative Story-Building: The therapist and client work together to explore, deconstruct, and re-author narratives.
• Emphasis on Agency: Helping the client recognize their ability to influence their own life and stories.
• Language Matters: Attention is paid to the language used to describe experiences, as language shapes meaning.

Benefits of Narrative Therapy

Engaging in Narrative Therapy can lead to:

• A stronger sense of personal agency and empowerment.
• Reduced self-blame and a more compassionate view of oneself.
• The development of richer, more positive life stories.
• Increased awareness of personal strengths, values, and skills.
• New perspectives on problems and how to address them.
• Improved relationships, as individuals and families re-story their interactions.
• A greater sense of hope and possibility for the future.

Is Narrative Therapy Right for Me?

Narrative Therapy might be a good fit if:

• You feel like you are more than the problems you face.
• You are looking for a therapy that values your expertise and perspective.
• You are interested in exploring how the stories you tell yourself impact your life.
• You want to develop a more empowering and hopeful view of yourself and your future.
• You appreciate a collaborative, respectful, and non-pathologizing approach.

A conversation with a therapist familiar with Narrative Therapy can help you decide if it's the right approach for your journey.