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Narrative Therapy What Story Are You Telling Yourself?

Narrative therapy is an innovative therapeutic modality based on the premise that our lives are shaped by the stories we tell ourselves and our world. This approach, developed in the 1980s by therapists such as Michael White and David Epston, focuses on rewriting and reinterpreting these personal narratives to foster change and personal growth.

In narrative therapy, people are seen as organizing their life experience in the form of stories. These narratives not only describe what happens, but also give meaning to our experiences. Often, psychological difficulties emerge when the stories we tell ourselves are limiting or negative, locking us into limiting perceptions of who we are and what we can achieve.

The therapist in this approach acts as a “collaborative editor,” helping the client to rewrite his or her life story. This involves identifying and challenging negative or limiting narratives, and exploring moments or aspects of the client’s life that contradict these narratives. The goal is to enable the client to see his or her life from a broader and more enriching perspective.

Técnicas y estrategias de la terapia narrativa.

Narrative therapy uses a number of unique techniques and strategies to facilitate change and growth in individuals. These techniques not only help people understand and reinterpret their life stories, but also promote a greater sense of agency and possibility.

Fundamental Techniques of Narrative Therapy

  • Externalization: This technique involves describing problems as separate entities from the person. For example, instead of identifying as “depressed,” an individual learns to talk about depression as something external to himself or herself (“the depression I am facing”). This separation helps people see problems as challenges they can address and overcome, rather than seeing them as immutable features of their being.
  • Reauthoring or rewriting the story: In this approach, the therapist collaborates with the client to identify and develop aspects of his or her story that have been ignored or underestimated. This involves discovering and strengthening alternative narratives that are more empowering. Re-authoring seeks to offer the individual a new lens through which to view his or her life, highlighting his or her abilities, accomplishments, and overcoming previous difficulties.
  • Use of metaphors: Metaphors are a very effective tool in narrative therapy. They allow individuals to understand their experiences from a different perspective, offering a creative and accessible way to talk about complex or painful problems.
  • Documentation of the new story: This strategy involves recording the emerging and most positive aspects of the client’s new narrative. It may include writing letters, journals, or even creating physical artifacts that represent the new story. These documents serve as tangible reminders of the individual’s changes and accomplishments.

Complementary Strategies

In addition to the techniques already mentioned, the narrative therapist can draw on a number of strategies to complement therapy. Some of these strategies are:

  • Influence maps: These maps help clients understand how their stories have been influenced and shaped by their relationships, culture, and society. By identifying these factors, individuals can begin to see how certain beliefs and thought patterns have been shaped by external forces, providing a new perspective on their problems.
  • External witnesses: In some sessions, significant people in the client’s life (friends, family, etc.) are invited to act as “witnesses” to the new narrative that is emerging. These witnesses listen and reflect on the stories, providing additional validation and support.
  • Narrative group therapy: This modality allows individuals to share their stories in a group setting. Listening and responding to each other’s stories can provide additional perspectives and foster a sense of community and support.
  • Socratic questioning: This technique involves asking questions that help clients reflect deeply on their beliefs and narratives. The questions are designed to gently challenge assumptions and open up new possibilities for thought and action.

With its unique focus on restructuring personal narratives, narrative therapy offers multiple applications and significant benefits in the realm of mental health and personal development. Its flexibility and adaptability make it useful for a wide range of situations and populations.

Treatment of Mental Disorders

Narrative therapy has been shown to be effective in the treatment of disorders such as depression, anxiety and post-traumatic stress disorder (PTSD). By helping patients rewrite their personal stories, they are given a new perspective on their experiences and the impact of negative narratives is reduced.

Managing Relational Problems

In family and couple relationships, narrative therapy helps people understand and reconfigure the stories they tell about their relationships. This can lead to better communication, greater understanding and conflict resolution.

Support in Transition Periods

Significant life changes, such as the loss of a loved one, divorce, or career changes, can be better managed with the support of narrative therapy. By rewriting the narratives around these events, individuals can find meaning and purpose during these difficult periods.

Personal Development and Self-Awareness

Narrative therapy is also used for personal development, helping individuals to better understand their own life stories and cultivate greater self-awareness and self-acceptance.

This type of psychological therapy offers a number of benefits to all those who are willing to give it a chance.


One of the most significant benefits of narrative therapy is empowerment. By rewriting their stories, individuals gain a greater sense of control over their lives. This process helps them recognize their ability to influence their own lives and make more conscious and proactive decisions.

Improved Self-Esteem

By focusing on strengths and capabilities, and by reinterpreting past experiences in a more positive way, narrative therapy can lead to a substantial improvement in self-esteem and self-confidence.

Expanded Perspective

Narrative therapy allows individuals to view their problems from a broader perspective. By understanding how certain narratives have been formed and maintained, they can begin to see beyond these limitations and open themselves to new possibilities.

Reducing Stigmatization

The externalizing technique, in particular, helps to reduce the stigmatization associated with mental disorders. By viewing the problem as separate from their identity, individuals can approach their challenges in a more objective and less judgmental manner.

Recognition of Cultural and Social Influence

Narrative therapy recognizes the importance of culture and social context in shaping our stories. This is particularly beneficial for people facing issues related to their cultural or social identity, as it provides a space to explore and redefine these influences in a way that respects and validates their unique experiences.

Fostering Resilience

By learning to reinterpret and cope with life’s difficulties, individuals develop greater resilience. This ability to adapt and grow from challenging experiences is a key component of long-term mental health.

Although highly valued for its innovative approach to the treatment of psychological problems, narrative therapy has also been subject to a variety of criticisms. These criticisms come not only from different streams of psychology, but also from practitioners who question its effectiveness and applicability in certain contexts.

Criticisms from Traditional Perspectives

One of the most common arguments against narrative therapy is its strong emphasis on language and personal stories. Critics argue that this approach may neglect biological, cognitive, or behavioral aspects of psychological disorders, which are central to other modalities of therapy.

Some mental health professionals point to the lack of rigorous research studies supporting the efficacy of narrative therapy. Although there is qualitative research supporting its use, the lack of large quantitative studies and randomized controlled trials is a point of criticism.

It has been argued that narrative therapy may not be suitable for everyone, especially those who have difficulty with verbal communication, such as some individuals with autism spectrum disorders or cognitive disabilities. In addition, it may be less effective for severe disorders that require more structured or medical interventions.

Methodological and Practical Concerns

By relying heavily on the interpretation and restructuring of personal stories, narrative therapy may introduce a high degree of subjectivity. This could lead to a lack of consistency in therapeutic practice and variations in effectiveness among different therapists.

By focusing on changing personal narratives, there is a risk of oversimplifying complex psychological problems. Some critics argue that reducing a problem to a “story” may ignore significant biological, social, and environmental factors.

Because narrative therapy focuses on language and cultural stories, it may be less effective in cultures where narrative and verbal introspection are not common practices. In addition, it can be challenging for people with limitations in verbal expression or for those whose first language is not the same as the therapist’s language.

Ismael Abogado

Ismael Abogado

Psychologist and constant learner of the mind and soul.

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