Narrative therapy explained

When we’re struggling, we usually end up feeling like the pain or confusion is the only story that matters. Maybe you’ve noticed this in yourself or in someone close to you, how these past experiences or setbacks start to take over. Narrative therapy offers a fresh way to understand and respond to that.

In this article, you’ll learn what narrative therapy is all about, how it works in therapy sessions, and how it might help you or a loved one move forward.

What is narrative therapy?

Narrative therapy is a type of talk therapy that focuses on the personal stories people create about their lives. It helps them explore these stories, recognise the dominant narratives that may be unhelpful or limiting, and re-author them in ways that reflect their values, strengths, and hopes.

Developed in the 1980s by therapists Michael White and David Epston, narrative therapy is a non-judgmental, non-blaming narrative approach in mental health that sees you, and not your problems, as the expert in your own life. Problems are viewed as separate from you, and through this process, you can re-author your story and respond to challenges in more empowering and meaningful ways.

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Narrative therapy is a non-judgmental, non-blaming narrative approach in mental health that sees you, and not your problems, as the expert in your own life.

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To do this, narrative therapy training encourages you to pay close attention to thin and thick descriptions. Thin descriptions are narrow and often negative, like seeing yourself as plain lazy, dumb, slow, or useless. Narrative therapy helps you move toward thick descriptions that reflect the richness of your experiences and the many sides of who you are.

Why stories and narratives matter

The way you talk about yourself, in the form of stories, can shape your emotions, your choices, and the way you imagine your future. In psychology and counselling, these stories are important because they help people understand their problems and what they believe they can change in their lives.

Narrative therapy helps you examine these stories and question whether they truly reflect who you are. This reflection helps you move toward your preferred story, one that feels more authentic, hopeful, and aligned with your values. 

Over time, this type of therapy can bring a lot of benefits that can improve your wellbeing. It can:

• Support you in gaining confidence and taking charge of your life

• Help you build healthier relationships through better understanding

• Build resilience by focusing on your strengths

• Increase self-awareness and self-compassion

Does it really work?

It’s no secret that narrative therapy is known to help different health conditions and life challenges. According to studies, it can improve marital satisfaction by helping people communicate better and reduce unhelpful patterns like blame or withdrawal from the relationship. 

It’s also been found helpful for people experiencing depression. By focusing on personal strengths and creating more positive life stories, it can help a person to be more emotionally balanced and connected to a healthier sense of self.

Narrative therapy has been useful for children, too. Its core techniques, like externalising problems, meaning-making, and re-authoring conversations and personal stories, have been found useful in building a child’s emotional and social skills.

The benefits of narrative therapy also extends to those dealing with grief or trauma. Telling their story in a safe and structured way has helped many people make sense of painful emotions and move toward healing. By putting their experiences into words, many are able to understand their feelings better, gain perspective, and reconnect with hope.

What to expect in narrative therapy sessions

Narrative therapy sessions are mostly relaxed and collaborative. In a therapy session, expect to talk through your stories and experiences, the meanings you’ve given to them, and how they’ve shaped the way you see yourself. A core part of narrative therapy is exploring the story you're telling about your life, especially the parts that feel heavy, limiting or problem-focused. 

Your psychotherapist or psychologist will listen closely and use the same words you use to better connect with you and your thoughts. They may also use specific narrative therapy questions to gently guide you in unpacking your stories and uncovering new insights.

Some key techniques used in narrative therapy include:

• Externalising the problem - this helps you see the issue as something separate from yourself, rather than a reflection of who you are

• Deconstructing the story - this means looking at a big problem in smaller pieces that are easier to handle

• Exploring unique outcomes - your therapist will help you identify positive moments that don’t fit the problem-saturated story

• Re-authoring the narrative - this allows you to re-story or shape alternative stories based on your strengths, values, and moments of growth. This reconstruction of your personal narrative helps shift focus from problems to possibilities.

You might also take part in simple exercises during or between sessions. These could include writing about important life events, reflecting on moments of change, or exploring your story through creative expression. Activities like “My Life Story” or expressive arts can help bring new insight and healing, especially for children or those who find it easier to communicate through drawing or writing.

Limitations & challenges in narrative therapy

While narrative therapy can be powerful, it’s not the right fit for everyone. Keep in mind that narrative therapy is quite fluid, open-ended, and less structured than other approaches. Some people might prefer more direct tools, techniques, or clearly defined outcomes, and that’s okay.

Another challenge is that it relies heavily on storytelling. You need to verbally express your thoughts, reflect on how you've made sense of them, and work with your psychotherapist to reframe or reshape those stories. For individuals who find it hard to communicate or express themselves, this can feel like a hurdle. It doesn’t mean narrative therapy is off the table, but it may require more flexibility and patience.

But regardless of the limitations and challenges this therapy may have, what makes the biggest difference is the connection you’ll have with your therapist. You need to feel heard, safe, and genuinely supported in order for the work to be meaningful. That’s why it can be so valuable to take your time finding someone you feel aligned with.

At Talked, for instance, clients can access free and unlimited introductory calls with therapists. This gives you the chance to get a feel for different professionals before deciding who to continue working with.

Key takeaways

Narrative therapy offers a compassionate and empowering way to explore the stories that shape your identity and experiences. By separating yourself from your problems and focusing on your strengths, you create space for new perspectives, emotional healing, and personal growth.

While it may not suit everyone, this collaborative and non-judgmental narrative approach can be especially meaningful for those who are ready to reflect and reframe their life stories. With the right narrative therapist, it can be a powerful step toward greater self-understanding and resilience.

References

• Australian Institute of Professional Counsellors. (2010). Narrative therapy. Retrieved from aipc.net.au/articles/narrative-therapy/

• Beaudoin, M.N., Moersch, M., & Evare, B.S. (2026). The effectiveness of narrative therapy with children's social and emotional skill development: An empirical study of 813 problem-solving stories. Journal of systemic therapies, 35(3), 42-59. DOI: 10.1521/jsyt.2016.35.3.42

• Ghavibazou, E., Hosseinian, S., & Abdollahi, A. (2020). Effectiveness of narrative therapy on communication patterns for women experiencing low marital satisfaction. Australian and New Zealand Journal of Family Therapy, 41(1). DOI: 10.1002/anzf.1405 

• Nelson, K., Lukawiecki, J., Waitschies, K., Jackson, E., & Zivot, C. (2024). Exploring the impacts of an art and narrative therapy program on participants' grief and bereavement experiences. Omega, 90(2), 726-745. DOI: 10.1177/00302228221111726

• Psychology Town. (2024). Understanding the boundaries of narrative therapy. Retrieved from psychology.town/assessment-counselling-guidance/boundaries-of-narrative-therapy/

• Seo, M., Kang, H.S., Lee, Y.J., & Chae, S.M. (2015). Narrative therapy with an emotional approach for people with depression: Improved symptom and cognitive-emotional outcomes. Journal Psychiatric Mental Health Nursing, 22(6), 379-389. DOI: 10.1111/jpm.12200