Narrative Therapy: Rewriting Your Story for a Brighter Future
- Nick MacKenzie, BSW, MSW, RSW
- Oct 31
- 3 min read
In life, everyone faces struggles, setbacks, and moments of doubt. Often, these experiences shape the stories we tell ourselves about who we are. Sometimes, these stories can become limiting or negative, trapping us in patterns of unhealthy thinking leading to despair or self-doubt. Narrative therapy offers an approach to expand these stories, allowing individuals to develop healthier narratives and create a more hopeful and actionable future.
What is Narrative Therapy?
Narrative therapy is a form of psychotherapy developed in the 1980s by Michael White and David Epston. It is based on the idea that our lives are shaped by the stories we tell about ourselves and our experiences. These stories influence our identity, behaviours, and how we interpret the world around us.
Rather than viewing problems as intrinsic parts of a person, narrative therapy sees them as separate from the individual—"externalized". This perspective can help clients detach from their issues and examine them from a richer perspective, opening the door to change.
The Power of Rewriting Your Story
At its core, narrative therapy empowers individuals to become the authors of their own lives. By identifying dominant narratives—such as "I am unworthy" or "I always fail"—clients can challenge and deconstruct these stories, replacing them with "richer" more empowering narratives.
This process involves exploring alternative stories—moments of resilience, strength, and hope—that may have been overshadowed. Recognizing these "unique outcomes" helps clients see themselves in a new light and build a more positive self-concept.
The Process of Narrative Therapy
Externalizing the Problem: Clients are encouraged to view their problems as separate from themselves. For example, one might be encouraged to see "depression" as a temporal phenomenon influenced by factors within ones social, political, and environmental context. This distance can aid in reducing blame and shame.
Mapping the Influence: The therapist and client explore how the problem has affected various aspects of life; revealing the scope and impact of the issue.
Identifying Unique Outcomes: The focus shifts to moments when the problem was less influential or when the client demonstrated resilience. These moments are celebrated as evidence of alternative stories.
Note - A narrative therapist is likely to highlight unique outcomes in a somewhat organic matter over the course of multiple narrative sessions.
Re-authoring the Narrative: Clients work to develop a new story that highlights their strengths, values, and aspirations, fostering hope and agency.
Narrative Letters: Traditionally, narrative therapy involves a therapist writing a "narrative letter" to their client. These letters recapitulate the previous session and seek to stimulate the ongoing narrative process; often ending with a question for the client to ponder between sessions.
Benefits of Narrative Therapy
Empowerment: Clients gain a sense of control over their stories and lives.
Clarity: Externalizing problems helps clarify issues and reduce self-blame.
Resilience: Recognizing past successes and strengths fosters resilience.
Hope: Rewriting stories encourages a forward-looking, optimistic outlook.
Narrative therapy offers a transformative way to view oneself and one's experiences. By rewriting our stories, we open the door to a brighter, more hopeful future. Remember, you are the author of your life, and every day presents an opportunity to craft a story worth living.
Interested in exploring how narrative therapy might apply to you? MacKenzie SWPC is here to help. Contact us for a free 15-minute consultation!
References
Fernandez, M. R. (2016). Narrative therapy in practice: A “storied” approach to building mental health resiliency in adolescents. Journal of Psychologists and Counsellors in Schools, 9(2), 147-162. https://doi.org/10.1017/S103729110000399X
Lamberg, L. R. (2015). Narrative therapy with an emotional approach for people with depression: Improved symptom and cognitive-emotional outcomes. Research in Nursing & Health, 38(1), 40-48. https://doi.org/10.1002/nur.21674
Morgan, A. (2000). What is narrative therapy? Journal of Family Therapy, 22(3), 243–259. https://doi.org/10.1111/1467-6427.00150
