How does narrative therapy work?

Narrative therapy works through conversational practices that help you examine and reshape the stories organizing your life. Your therapist uses curious questions to help you externalize the problem, identify unique outcomes, and re-author your story. The therapist is a collaborative partner, not an expert who diagnoses you (White & Epston, 1990).

What conditions can narrative therapy help with?

Narrative therapy has demonstrated effectiveness for depression, anxiety, grief and loss, trauma and PTSD, relationship and family conflict, identity questions, low self-esteem, and life transitions. It is particularly well suited for people who feel defined by their problems (Vromans & Schweitzer, 2011).

Is narrative therapy evidence-based?

Yes. Vromans and Schweitzer (2011) conducted a randomized controlled trial demonstrating significant reductions in depression. Lopes et al. (2014) found that constructing new self-narratives is associated with therapeutic change. The approach is recognized internationally.

What is externalization in narrative therapy?

Externalization separates the problem from the person. Instead of 'I am anxious,' you say 'Anxiety has been visiting me.' This creates psychological space and agency. As Michael White said, 'the person is not the problem; the problem is the problem' (White & Epston, 1990).

What should I expect in my first narrative therapy session?

Your first session lasts 50 minutes and focuses on getting to know you through curious, open-ended questions. The conversation is collaborative and respectful. You may begin to notice a shift in how you relate to the problem even in this first conversation.

How long does narrative therapy take?

Some people experience meaningful shifts in 6 to 10 sessions, while others prefer longer-term work. The pace is guided by you. Because narrative therapy builds lasting skills in relating to your own life stories, benefits often continue after therapy ends.

How is narrative therapy different from CBT?

CBT focuses on restructuring specific distorted thoughts. Narrative therapy focuses on the broader stories organizing your identity and experience. CBT positions the therapist as expert; narrative therapy positions you as the expert on your own life. Both are effective.

Can narrative therapy help with grief and loss?

Yes. Narrative therapy honours the ongoing relationship with the person or thing lost rather than treating grief as stages to complete. Practices like re-membering conversations explore how the relationship continues to shape your identity.

Can narrative therapy help with identity and self-esteem?

Yes. Narrative therapy directly addresses the stories you carry about who you are. It helps discover overlooked stories of resilience, competence, and courage that have been overshadowed by the problem story. This is not positive thinking; it is telling a more complete story.

Narrative Therapy

Narrative therapy is a collaborative, non-blaming approach based on the idea that problems are separate from people. Our identities are shaped by the stories we tell about ourselves and the meanings we give to experiences. Sometimes these stories become dominated by problems, often influenced by cultural messages, family expectations, or trauma, leaving us feeling stuck or defined by difficulties.

Through collaborative questioning, we explore how certain narratives became dominant while other important parts of your story were marginalized. Together we identify alternative storylines that existed all along, moments of strength or values-aligned action, and work to re-author your identity by thickening these preferred narratives.

A short 15-minute call to discuss your goals, no commitment.

What is Narrative Therapy?

Narrative therapy views you as the author of your life story. Problems are not part of your identity. They are external influences you can explore, challenge, and reshape. This approach allows you to shift perspective and regain a sense of control.

Through this process, you can:

Recognise that you are not the problem; the problem is the problem.
Explore how dominant, unhelpful stories have shaped your self-view.
Identify exceptions: times when the problem did not define you.
Reconnect with your personal values, hopes, and strengths.

Key Techniques in Narrative Therapy

Narrative therapy uses a few specific techniques:

Externalising the Problem: Instead of saying “I am anxious,” you might say “Anxiety is showing up in my life.” This creates distance, making the problem feel less overwhelming and more manageable.
Deconstructing Stories: Together, you’ll examine where unhelpful narratives came from and how they gained influence over your life.
Exploring Unique Outcomes: Highlighting moments when the problem was not in control, revealing strengths and skills that can guide your new story.
Re-authoring Your Life: Building a new story that reflects your values, goals, and preferred identity.

Who Can Benefit from Narrative Therapy?

Narrative Therapy can be especially supportive for individuals, couples, and families navigating:

Anxiety, stress, or depression
Grief, trauma, or loss
Relationship struggles
Self-esteem or identity challenges
Life transitions or feelings of being “stuck”

Narrative therapy works well when you want to stop feeling defined by the problem and start making changes yourself.

Ready to talk? A 15-minute conversation, no obligation.

The Goal: Rewriting Your Story

Narrative Therapy is not just about problem-solving; it’s about transformation. By uncovering overlooked strengths and shifting how you see yourself, you can write a new story that emphasizes resilience, growth, and possibility.

The outcome is a renewed sense of hope and direction, empowering you to live a life that feels authentic and aligned with your values.

Narrative Therapy; You Are Not Your Diagnosis

If you feel defined by what happened to you, or you want to rewrite your story rather than being stuck in it, narrative therapy offers a way to separate who you are from the problem you are carrying. Developed by Michael White and David Epston, narrative therapy is supported by clinical research as effective for trauma, grief, depression, and identity-related distress.

Sean Lewis, Canadian Certified Counsellor (CCC #11252849) with the CCPA, has lived a life of continuous re-authoring; from military service to trades ownership to pastoral ministry to counselling. His own narrative is evidence that identity is not fixed by your worst chapter. Narrative therapy techniques include externalization, which helps you see the problem as separate from your identity, and re-authoring, which builds a story rooted in your strengths and values.

Sean uses narrative therapy across his practice, particularly for trauma, grief, family of origin work, and relational patterns. He offers narrative therapy in Victoria, BC, from his Colwood office, serving Langford and the Westshore, with virtual sessions across British Columbia. Sessions are covered by most extended health plans through the CCPA. Book a session.