What is Narrative Therapy? A Simple Explanation
Learn how narrative therapy helps people rewrite their stories and find new meaning
Most people have never heard of narrative therapy, which is exactly why I’m writing this post! As a therapist trained in narrative therapy, I’ve seen firsthand the powerful impact this therapeutic approach can have—not just in the therapy room, but in the lives of the people I work with.
Narrative therapy is a deeply empowering and collaborative way to support healing, growth, and self-understanding. Whether you're navigating a life transition, struggling with self-doubt, or feeling stuck in old patterns, this approach helps you explore the stories you carry and create space for new ones to emerge.
What is narrative therapy?
Narrative therapy views the client as the expert of your life, and it’s built on the idea that we all make sense of our experiences through the stories we tell about ourselves.
Sometimes, these stories are shaped by old beliefs, painful experiences, or outside influences and they no longer reflect who we are or want to be.
In narrative therapy, we gently explore these stories together. With the therapist as your curious conversational partner, you’re invited to notice patterns, question limiting narratives, and begin to imagine new possibilities.
The goal is you help you reconnect with your strengths, values, and identity—so you can step into a story that feels more aligned with the life you want to live today.
Who can benefit from narrative therapy?
In my experience, anyone can benefit from narrative therapy! That being said, It can be be especially helpful during times of transition or uncertainty, where the in-between space can sometimes feel uncomfortable.
I’ve found the narrative approach to be particularly powerful with women in midlife. This season of life often brings a natural pause to reflect and ponder what comes next. The women I work with are ready to stop living according to others’ opinions and seek to live a life that feels more authentic.
Narrative therapy is a great way to explore the stories they have outgrown so they can walk into the next chapter with intention and authenticity.
Common narrative therapy techniques
Narrative therapy uses a range of collaborative techniques to help clients. Here are a few of the most commonly used narrative therapy tools:
1. Externalizing the Problem
Rather than seeing the problem as part of you, we view it as something outside of you. For example, instead of “I’m anxious,” it becomes “Anxiety has been showing up a lot lately.” This shift creates space between you and the problem and opens the door to new possibilities.
2. Exploring Dominant Stories
Together, we unpack the dominant stories that have shaped your identity, often including stories about who you’re “supposed to be,” what you “should do,” or what others expect of you. We get curious about where these narratives came from, and whether they still fit your life today.
3. Identifying Unique Outcomes
Narrative therapists look and listen for the small moments that can be easily missed on when the problem didn’t show up or you responded differently. These are called unique outcomes, and they reveal hidden strengths, values, and choices that can become the foundation for a new empowering story.
4. Re-authoring
Once we’ve explored the old narrative, we begin to co-create a new one—one that aligns more closely with who you are and who you’re becoming. This “re-authoring” process helps you reclaim your voice, values, and vision for your life.
5. co-creating Preferred Stories
Through conversation and reflection, we give more depth and detail to your preferred story, or the new story you want to create. This helps it feel more real, more rooted, and more powerful in your everyday life. And, it gives you a blueprint for the steps to take to move forward.
You can read more about the narrative therapy philosophy here.
Do you want to try narrative therapy?
Give me a call! I would love to explore your stories with you and help co-create a new one that reflects the life you want to live. 💛
Hi, I’m Jen!
Would you like to work together? Contact me to set up a free phone consultation.
