Narrative Therapy is a type of psychotherapy that centers on the idea that you are not your problems—instead, your problems are separate from you and are shaped by the stories you tell (and have been told) about your life. It was developed in the 1980s by Michael White and David Epston.
Core Principles of Narrative Therapy
You Are the Author of Your Story
People make sense of their lives through stories. These stories influence how you see yourself, how you act, and what you believe is possible.
The Problem Is the Problem—Not the Person
Narrative therapy externalizes problems (e.g., “anxiety is getting in the way of my life” vs. “I am an anxious person”), which helps reduce shame and self-blame.
Thin vs. Rich Stories
A thin story is a narrow, often negative narrative shaped by limiting beliefs or experiences (e.g., “I always fail”).
Therapy helps you discover or create richer, more empowering stories by bringing out neglected skills, values, and successes.
Deconstructing Problem-Saturated Narratives
You work with the therapist to question dominant, limiting narratives—especially those shaped by culture, family, trauma, or society.
Re-authoring
This is the process of rewriting your story in a way that reflects your strengths, hopes, and values.
Unique Outcomes
Therapists look for “exceptions” to the problem story—times when you responded differently, showed strength, or had insight.
How It Can Help You
Narrative therapy can be especially powerful if you're dealing with:
- Low self-esteem or identity struggles
- Trauma or loss
- Anxiety, depression, or chronic self-criticism
- Feeling “stuck” or defined by your past
- Relationship problems
- Cultural, gender, or racial identity issues
It can help you:
- Gain distance from problems so you can approach them with more clarity and control
- Reclaim agency and authorship over your life
- Challenge toxic narratives handed down by family, culture, or internalized messages
- Highlight your values, strengths, and resilience
What to Expect in Therapy
- You’ll explore your life stories and the meanings behind them.
- The therapist may ask reflective questions like:
“When did you first start believing this story about yourself?”
“Can you think of a time when this story wasn’t true?” - You’ll identify moments or traits that don’t fit the dominant story—building a new narrative that better reflects your truth.
- You may even write or speak parts of your “new” story during the process.
