Narrative therapy is a unique therapeutic approach that centers on the idea that our lives are shaped by the stories we tell ourselves and others and the stories society and history tell about us. This form of trauma-informed therapy is particularly valuable for victims and survivors, as it allows individuals to explore, reframe, and reshape their personal narratives.
What Is Narrative Therapy?
Narrative therapy, developed in the 1980s by Michael White and David Epston, is a strengths-based, person-centered therapeutic approach. It operates on the understanding that individuals are separate from their problems, and it empowers people to rewrite the narratives that may be causing them distress. Rather than focusing solely on trauma or symptoms, narrative therapy encourages people to see themselves as the authors of their own lives and in control of how they want to respond to their experiences.
Key Principles of Narrative Therapy
You are NOT the Problem!
A core tenet of narrative therapy is the concept of "externalizing" the problem. Instead of seeing the problem as an integral part of oneself, this approach encourages clients to view it as separate from their identity. For example, someone might say, "I am dealing with anxiety" rather than "I am an anxious person." A victim or survivor might pivot from saying, “I should have fought back” to “My body reacted the best way it knew how to protect me, and I am still here thanks to my body.”
Exploring Dominant Stories
Every person has a "dominant story" — a main narrative they live by. This story is shaped by not just our experiences, but also the stories our parents tell us about our childhoods, the stories society shares in mass and social media about our culture or the place we live. This story can sometimes reinforce negative beliefs, especially for survivors of sexual trauma. Society and even the people we know can fall prey to blaming victims for their experiences. In therapy, clients explore this dominant story, gaining insight into how it was formed and recognizing that alternative narratives are possible. A dominant story doesn’t have to be the only story we get to tell about our lives.
Re-authoring and Reframing
Narrative therapy is about giving people the tools to "re-author" their stories. Think it of it like editing. You can even go so far as to completely rewrite your story. Through reframing, clients can highlight stories of resilience, strength, and survival, reshaping their understanding of their life events. This process is empowering for individuals seeking to regain control over their identity and future.
Highlighting Unique Outcomes
A narrative therapist might ask clients to recall instances when they successfully managed a problem, even if the success was brief. It doesn’t even have to be the same kind of problem. By focusing on these “unique outcomes,” clients can find exceptions to their dominant narrative and recognize their capability to face challenges. This is like dog-earing important pages highlighting important passages, and even penciling questions, or writing thoughts in the margin. These special notes are things we can look back on and leverage to help us get through future problems and challenges.
Who Can Benefit from Narrative Therapy?
Narrative therapy is ideal for anyone looking to understand and change their life story, especially for those dealing with trauma, such as survivors of sexual abuse, assault, or childhood trauma. It’s also valuable for individuals seeking to redefine their identity, especially if they feel defined by past experiences, society, or specific mental health challenges. For therapists working with survivors, narrative therapy offers a safe, empowering framework for exploring difficult topics in a non-judgmental and supportive environment.
How Does Narrative Therapy Work?
In a typical session, a narrative therapist will use specific techniques to help clients explore their stories:
- Externalizing Language: This involves separating the individual from the problem by using language that frames the problem as something outside of themselves.
- Mapping Influence: The therapist may ask clients to reflect on how the problem has impacted their lives, relationships, and self-image. This helps them recognize its presence and begin to reclaim control. In addition, a therapist will ask the client how important people in their life influence the problem, because influence is a two-way street.
- Deconstruction: This technique involves breaking down the dominant story to understand where it comes from and why it holds such power, often revealing underlying social, cultural, or family beliefs. This can take a variety of formats, but often includes journaling, art, spoken word or slam poetry, dance, and other creative endeavors for “casting off” the influence of dominant culture or narratives.
Benefits of Narrative Therapy
- Empowerment: By reframing and rewriting our dominant narratives, clients gain a sense of agency over their stories. Think of it this way - it’s about more than just editing or even rewriting your story, it’s about owning your story and standing in your power as you narrate your story to others and the world.
- New Perspectives: It encourages clients to see themselves as more than their problems, focusing on resilience and strengths.
- Resilience and Healing: Survivors of trauma, particularly sexual assault or childhood abuse, can find narrative therapy an invaluable tool in their healing process. It provides a framework to make sense of experiences without feeling defined by them.
Is Narrative Therapy Right for You?
Narrative therapy is especially effective for those seeking a compassionate, non-pathologizing approach to mental health. If you’re looking to move beyond a problem-focused perspective and explore your identity in a holistic way, narrative therapy may be the right therapeutic approach.
Crafting Your New Story
Narrative therapy is a powerful tool for anyone who wants to take control of their personal story and make positive changes in their life. By reframing past experiences and building empowering narratives, clients can achieve greater self-understanding and resilience. Whether you’re seeking therapy for survivors, mental health support, or simply a fresh perspective on life, narrative therapy can help you reclaim your story.