Narrative Therapy: What Is It, How It Works, Benefits & More

A Quick Guide

What is currently referred to as “narrative therapy” is made up of many different themes. Each therapist approaches these concepts slightly differently. It’s possible that when you hear the term “narrative therapy,” the person is talking about a specific method of understanding identities. Or, they might be talking about certain approaches to comprehending issues and how they affect people’s lives. Alternatively, they might be discussing specific approaches to engaging people in conversation about their lives and their problems. It could also be about specific approaches to fully grasping therapeutic relationships and the politics or ethics of therapy. In this article, we will discuss what narrative therapy is, how it works, its uses, and its pros and cons.

What is Narrative Therapy?

Narrative therapy differentiates between the person and their issues and negative tendencies. This enables clients to gain some perspective on the challenges they are facing. It enables them to recognize how their certain tendencies might be more likely to be protecting or assisting them than harming them. With this viewpoint, people feel more inclined to improve their thought and behavior patterns. They feel motivated to “rewrite” their life stories to live lives that reflect who they truly are, their potential, and their purpose, apart from their difficulties. This form of therapy was created in the 1980s by Michael White and David Epston. In their opinion, instead of viewing oneself as evil in general, a person should consider themself as having made a mistake.

“The problem is the problem, the person is not the problem.”

Michael White and David Epston

In narrative therapy, the person does not criticize or judge themselves and is respectful of themselves. A strong narrative helps in the processing and clarification of an individual’s experiences.

How does Narrative Therapy work?

The events that take place in a person’s life throughout are seen as stories in narrative therapy. A few of them stick out as being more meaningful or tragic than others. These important stories, which typically originate from unfortunate incidents, can inevitably mold one’s identity. Beyond this identity, a client’s life is seen by a narrative therapist as multifaceted and full of opportunities that are simply waiting to be explored. The therapist doesn’t quite assume the role of the expert. Rather, they assist clients in realizing that they are the ones who know the most about their own lives and how to find the desires, values, objectives, and abilities that, apart from their difficulties, define who they are. These are the untold stories that can be reworked and incorporated into the current and upcoming stories of their lives.

In other words, narrative therapists consider:

• The concept of stories—dominant stories and alternative stories, dominant plots, and alternative plots.
• Events that are connected over time and have an impact on past, present, and future actions.
• Stories that have a significant influence on how people live their lives.

The stories people have about their experiences and relationships, as well as their consequences, meanings, and the contexts in which they were created, are all things that narrative therapists are keen to explore with their clients.

Common Narrative therapy techniques

In narrative therapy, a range of methods and exercises are applied to support clients in recovering from and letting go of a traumatic story. The following techniques are some of the more popular ones.

Putting A Narrative Together

Narrative therapists assist their clients to piece together their narratives. Through this process, the person can discover their voice, examine life events, and the implications they have given to those events. As the person’s story is put together, they take on the role of an observer and look at it with the therapist. This helps them in figuring out which story is the dominant and troubling one.

Externalization

People might observe themselves by compiling the narrative of their lives. This supports the process of externalization, which separates the person from their issues. People have the opportunity to realize that they are capable and empowered to improve as they engage in externalization.

Deconstruction

People’s stories can be deconstructed to help them become more clear. People may use generalizations and become lost in their own experiences when a bad story seems to have been around for a while. To clarify the issue and make it more manageable, the narrative therapist would help the person segment their story into smaller pieces.

Unique Outcomes

Any notion of alternate storylines is abandoned when a narrative becomes unchangeable and concrete. People can become deeply invested or just stuck in their narratives. It inevitably controls many aspects of their lives, including behavior, events, relationships, and decision-making. In addition to helping clients face their issues. A narrative therapist also encourages them to broaden their perspectives by taking into account alternate narratives.

What Narrative therapy can help with?

Families, couples, and individuals may all benefit from narrative therapy. Externalizing problems in a couple or family dynamic promotes a cooperative relationship. It can also improve the acceptability and significance of negative communication. Couples and families can rediscover the core of their relationship when they can look at a situation objectively. They might be able to discuss how the issue has weakened the foundation of their relationship. Moreover, individually you can learn to see your problem as something you have rather than something that defines who you are. Especially, if you define yourself by your problems or feelings like “I am a depressive person” or “I am an anxious person”.

The following conditions, among others, can benefit from this type of therapy:

• Addiction
• Anger
• Anxiety
• Attachment issues
• Attention Deficit Hyperactivity Disorder ADHD
• Depression
• Difficulties in emotional regulation
• Eating disorders
• Grief
• Post Traumatic Stress Disorder PTSD

Benefits of Narrative Therapy

Some of the benefits of narrative therapy include the following: 

Being Supportive

Narrative therapy respects each individual. It acknowledges the courage it has required for them to decide to work through their specific problems.

Context is taken into account

This therapy may also assist the patient in viewing their issues in various situations. These include, among others, social, political, and cultural factors. The clients learn that these circumstances are significant and can affect how they interpret themselves and their experiences.

Empowering the client

It empowers the individual because it emphasizes that they shouldn’t define themselves negatively which can make them feel less helpless in tough circumstances. They discover that they have more influence over the narratives they tell about their lives and how they respond to challenging situations.

Non-confrontational

It is a non-judgemental style of therapy, so nothing the clients say in their narratives is held against them. The clients are also urged not to place the blame on either themselves or others. The emphasis is instead on becoming aware of and changing problematic narratives about oneself and other people.

The client is viewed as an expert

Rather than attempting to change people, narrative therapy enables them to become experts in their own lives. The therapist works as a collaborative partner with the client keeping in mind that the client has a strong understanding of who they are. By helping people find their voice and use it for good, this therapy enables them to become experts and live consistently with their values and ambitions.

What are the limitations of narrative therapy?

The lack of sufficient research regarding narrative therapy’s efficacy is one of its main drawbacks. Additionally, more investigation is required to identify the specific mental health issues that narrative therapy may be most useful for. Its recent development as a therapeutic modality is one factor in the lack of research on it. It could be difficult to quantify, which is another factor.

Narrative therapists hold the belief that each person constructs their knowledge and that it is therefore subjective. Some narrative therapists argue that this therapy should be investigated qualitatively rather than quantitatively because they recognize that there is no universal truth.

Getting started

There are training possibilities for therapists to understand how to use narrative therapy with clients as it is a specialized technique for counseling. Selecting the ideal therapist for you is crucial. Think about whether it would be appropriate to discuss personal details with them. If the therapist you currently have does not fully suit your needs, don’t be hesitant to look for another one. Think carefully about your deal-breakers, essential qualities, and any other aspects you value when selecting a therapist. Searching through therapist directories online might help you find the best therapist. As an alternative, you can think about asking your physician to recommend a qualified, experienced specialist in your region.

When you are prepared to choose a therapist, take into consideration the following:

• What kind of therapy are you seeking? – Do you prefer individual, couple, family, or another kind of therapy?
• What are the major objectives of your therapy?
• What days and times are most suitable for you? Can you dedicate the time each week?

What to expect in sessions?

Initially, your therapist might inquire as to why you are seeking treatment. They could be interested in learning about how your issues are impacting your life as well as your long-term goals. You’ll probably talk about other aspects of the therapy as well, such as how frequently you’ll meet and how it might differ from session to session.

By asking you what you would want to talk about and periodically checking to see if you are still engaged in the subject, your therapist will urge you to steer the conversation. After a while, your therapist will guide you in sharing other, happier experiences from your life to help you identify innate qualities and abilities that can be applied to solve your problems. The idea is to help you realize that there are effective and good ways to look at your life and your future once you stop identifying with your issues. 

Keep in mind

Lastly, there are certain things you should consider before starting with narrative therapy. 

This form of therapy can go extremely deep, looking at a wide range of variables that may affect how your stories evolve. It also requires discussing weaknesses and strengths, which could be challenging for certain people. The therapist will work with you to thoroughly examine your dominant story. They will help you determine how it can be causing emotional suffering in addition to identifying qualities that may enable you to tackle your issues differently.

Since narrative therapy urges you to question and reevaluate these views and switch them out for more realistic or optimistic ones, you should anticipate having to reevaluate your judgments of yourself. It can be hard to distance yourself from your issues. But doing so can teach you to recognize your judgment in selecting the best choices for you.

Although it could take some time, this approach eventually helps people in finding their voices and create a stronger, more uplifting narrative.

We hope you found this article useful in learning more about Narrative therapy, how it works, its applications, and its benefits along with what to expect in the first session.