Narrative Therapy
Narrative therapy is a type of therapy where individuals are encouraged to think of their life as a story. It helps people understand that the problems they face are separate from who they are. I would work with you to "rewrite" your story in a way that emphasizes your strengths, values, and ability to overcome challenges. The idea is that by changing how we think about our experiences, we can change how we feel and act. It's about gaining control over your story and seeing yourself as capable of change.
Founded by David Epston and Michael White in the 1980’s in Australia.
“The Problem is the Problem, the Person is not the Problem”
— Michael White
Key Concepts
Externalization
The process of separating the problem from the person, treating it as something that exists outside of them. After a client names an emotion, For example, instead of saying “I am depressed,” you would say “I am struggling with depression,” which gives you the power to change your relationship to it. Often, we take it a step further by giving the problem a different name that feels more aligned with where you are. For instance, instead of using the word "depressed," you could call it "potato," saying, "Potato is really giving me a hard time today." This helps further separate the problem from yourself.
Deconstruction
Analyzing and challenging the dominant stories or beliefs that might limit a person, helping them question societal or internalized narratives that might be unhelpful.
Through deconstruction, we will examine the dominant stories that are shaping your life. We’ll look for the problem story and begin deconstructing it to uncover the main issue that is impacting your life.
Re-Authoring
Encouraging people to create new, more empowering stories by drawing on their strengths, values, and past successes.
What this would look like in therapy is finding alternative stories to the problem stories that are occurring in your life. These would be exceptions to the problems you’re experiencing. For example, if a client expresses that they experience anxiety every day, we would look for the moments when anxiety is quieter, even if it’s just for a few minutes. Maybe those moments occur at the end of their yoga class. In that case, we would work to expand those few minutes and recreate them in other aspects of life to help reduce anxiety.
Sources:
White, M., & Epston, D. (1997). Narrative therapy: Responding to your questions. Dulwich Centre Publications.
White, M., & Epston, D. (1990). Narrative means to therapeutic ends. Norton & Company.
