What is Narrative Therapy?

Guest blog by Aaron Johnson, LCPC

Rewriting Your Story

Everyone has a story, and those stories shape how we see ourselves and the world around us. But what happens when those stories are filled with pain, failure, or trauma? Narrative therapy steps in to help you realize that your story is not set in stone — you have the power to rewrite it. But what is Narrative Therapy?

This therapeutic approach was developed in the 1980s by Michael White and David Epston. It focuses on separating individuals from their problems and empowering them to reshape their lives by reframing their narratives. Narrative Therapy is built on the idea that we live our lives through stories, but those stories don’t have to define us permanently. As Dr. Brené Brown once said, “When we deny the story, it defines us. When we own the story, we can write a brave new ending.” Narrative therapy offers tools and strategies to help you do just that.

Narrative Therapy focuses on separating individuals from their problems and empowering them to reshape their lives by reframing their narratives.

Key Principles of Narrative Therapy

You Are Not Your Problem

Narrative therapy emphasizes that problems are external forces, not part of who you are. This principle is particularly impactful for people who have internalized negative labels. For example, instead of saying, “I’m a failure,” you might learn to say, “I’ve been struggling with failure.” This shift helps separate your identity from your challenges, giving you the freedom to address the issue without feeling like it defines you.

Exploring Dominant Narratives

Many negative stories we carry about ourselves aren’t created in isolation. They’re often shaped by societal norms, cultural expectations, and even stereotypes. This is especially true for marginalized communities. For example, with Black men, stereotypes might confuse their struggles with their identities. This makes it harder to see themselves as anything other than their adversities. Narrative therapy helps identify and challenge these external narratives, creating space for a more authentic sense of self.

Rewriting the Narrative

A cornerstone of narrative therapy is identifying moments of resilience and strength that challenge the dominant, negative storylines. This process helps you craft alternative narratives that reflect your true values and aspirations. For example, someone who views themselves as “not good enough” might uncover stories of times they succeeded, persevered, or made a positive impact on others. These counter-narratives help rewrite the broader story of their life.

Collaborative Approach

Narrative therapy is not about the therapist dictating solutions or interpretations. Instead, the therapist and client work together as co-authors of the client’s new narrative. This collaborative process ensures that the client feels empowered to guide their own journey while receiving support and tools from the therapist.

Focus on Values and Strengths

Another key principle of narrative therapy is its emphasis on highlighting a person’s values, skills, and strengths. By focusing on what’s important to you and the resources you already have, narrative therapy helps you see yourself as capable of change and growth.

What Can Narrative Therapy Treat?

Exploring different ways to rewrite your story can be an empowering experience when navigating the challenges of life. Narrative therapy can be useful for many mental health concerns including Anxiety, Anger and Emotional Regulation, Attachment issues, Addiction, Attention-Deficit/Hyperactivity Disorder (ADHD), Depression, Eating Disorders, Obsessive-Compulsive Disorder (OCD), Grief, Post-traumatic Stress Disorder (PTSD), and Self-Esteem issues.

How Narrative Therapy Works

By reshaping your narrative, you can accomplish key changes that can improve your mental health:

Reduce the hold of negative thoughts or labels: Viewing problems as external rather than inherent to your identity makes it easier to address them. For example, saying, “I’m experiencing anxiety” rather than “I’m an anxious person” creates a sense of separation and control.

Gain clarity on your identity: Narrative therapy helps you explore who you are beyond your struggles, mistakes, and societal expectations. This clarity fosters a stronger, more positive sense of self.

Build healthier relationships: Rewriting your narrative often involves revisiting how you view and engage in relationships. Whether it’s with a partner, family member, or friend, changing the story you tell yourself about your relationships can lead to deeper and more fulfilling connections.

Related Reading: Finding a Safe Space-Culturally Competent Therapists

When is Narrative Therapy Used?

Narrative therapy isn’t limited to the therapy room. Its principles can be applied in everyday life to foster growth and healing. Here are a few ways you can begin using narrative therapy techniques:

1. Journal About Moments of Resilience Make a little space in your schedule to write about times in your life when you overcame obstacles, showed strength, or stayed true to your values. These stories can become powerful counter-narratives to any negative beliefs you hold about yourself.
2. Reframe Negative Self-Talk When you catch yourself thinking negatively, ask, “Is this the whole story?” For example, instead of dwelling on a mistake, consider what you learned from it or how it has shaped your growth.
3. Identify External Influences Reflect on how societal, cultural, or familial expectations have shaped your self-perception. By recognizing these external influences, you can begin to separate them from your true self.
4. Celebrate Small Wins Focus on and celebrate the small victories in your life. These moments often go unnoticed but are key building blocks for a more positive narrative.
5. Seek Support Surround yourself with people who uplift you and support your growth. Share your redefined narratives with trusted friends or loved ones who can affirm and encourage your journey.

The Role of the Therapist

In narrative therapy, the therapist’s role is not to “fix” you but to guide you in exploring and reshaping your story. This collaborative relationship involves asking open-ended questions, highlighting moments of strength, and encouraging you to reflect on your values and goals. By doing so, the therapist helps you become the author of your own life.

A Real-Life Example

A man views himself as a failure due to repeated job rejections. Through narrative therapy, he and his therapist work to identify moments in his life where he demonstrated resilience, creativity, and perseverance. Together, they rewrite his story to focus on his determination and ability to adapt, reframing his setbacks as stepping-stones rather than dead ends.

Addressing Stereotypes and Cultural Narratives

For many people, especially those from marginalized communities, dominant cultural narratives can play a significant role in shaping self-perception. Black men, for instance, may face stereotypes that reduce their identities to limited, often negative roles. Narrative therapy provides a space to unpack these societal stories and replace them with narratives that honor the full complexity of their experiences and aspirations.

Final Thoughts

Narrative therapy reminds us that our lives are dynamic stories, not fixed labels. You are not your trauma, your failures, or your mistakes. Those are just chapters in a much bigger story. By becoming the narrator of your own life, you open the door to transformation and healing.

As James Baldwin once said, “You’ve got to tell the world how to treat you. If the world tells you how you are going to be treated, you are in trouble.” Narrative therapy offers this perspective by empowering you to reclaim and reshape your narrative.

Whether you’re looking to overcome personal challenges, strengthen relationships, or break free from limiting societal myths, narrative therapy offers a path forward. Ready to take the first step? Begin exploring your story today with therapists at our Glen Ellyn, Sycamore, or Chicago (Jefferson Park neighborhood) and discover the power of rewriting it for a brighter, more empowering future.

Aaron Johnson is a licensed therapist at Life Care Wellness seeing clients in Chicago’s Jefferson Park neighborhood. Aaron specializes in working with children, teens, and young adults who are navigating through difficult times and finding ways to overcome challenges. He utilizes a client-centered strengths-based approach, Narrative Therapy, and Cognitive-Behavioral Therapy (CBT) among other practices while working with clients.