We all carry stories about who we are—shaped by our experiences, struggles, and the labels others (or we ourselves) have placed on us. Narrative therapy is built on the idea that these stories aren't fixed truths; they can be examined, challenged, and rewritten. This approach helps clients separate their identity from their problems, opening space to imagine a different, more empowering narrative.
A foundational technique in narrative therapy is externalization—reframing a struggle as something a person is experiencing, not something that defines them. Instead of "I am anxious," the language shifts to "anxiety has been showing up in my life." This subtle but powerful shift creates distance from the problem, making it feel less like an unchangeable part of who you are and more like something you can understand, examine, and respond to.
How it works: Your therapist will help you explore the dominant stories you've told about yourself—often shaped by painful past experiences, criticism, or trauma—and gently uncover overlooked moments of strength, resilience, and alternative outcomes that don't fit the "problem story." Over time, this process helps build a richer, more accurate, and more empowering narrative of who you are.
Core principles:
Externalization — the problem is the problem; the person is not the problem
Re-authoring — actively rewriting the story you tell about your life and identity
Uncovering unique outcomes — identifying moments that contradict the limiting narrative
Client as expert — you hold the authority over your own story and its meaning
Who this approach helps: People who feel defined or trapped by a diagnosis, label, or past mistake; those recovering from trauma or a difficult chapter of life; and anyone who wants to reclaim a sense of agency over their own story.
Narrative therapy reminds us that our past doesn't have to dictate our future—the story is still being written, and you hold the pen.