How do you know all we know about ourselves isn’t it a long story with lots of small details.

Recently, language and its influence on psychological health have become one of my main questions. In the post “My Mind, a Cultivated Land – Part 1: Our Understanding of the World,” I tried to explain why.

In this post, I want to discuss an approach to psychotherapy that views personality and experiences as stories we narrate to ourselves.

1: What is it based on?

Narrative Therapy is a form of psychotherapy developed by Michael White and David Epston in the 1980s. It is based on the idea that people interpret their experiences through personal stories (or “narratives”), and these narratives shape their identities, behaviors, and relationships. The therapy focuses on reframing and reconstructing these stories to promote healing and empowerment.

2: Core Principles of Narrative Therapy

1. People Are Not the Problem—The Problem Is the Problem
   • Narrative therapy separates individuals from their problems.
   • Example: Instead of saying, “I am depressed,” a person may reframe it as “I am experiencing depression,” which creates psychological distance and a sense of control.
2. Stories Shape Identity
   • Our identities are formed through the stories we tell about ourselves.
   • Negative or limiting narratives (e.g., “I always fail”) can create distress, while alternative, empowering narratives (e.g., “I have overcome challenges before”) can promote resilience.
3. Externalization of Problems
   • Problems are viewed as separate entities rather than intrinsic parts of a person.
   • Example: Instead of saying “I am an anxious person,” a client might say, “Anxiety sometimes takes control of me.” This makes it easier to challenge and change the problem.
4. Reauthoring Life Stories
   • Clients are encouraged to rewrite their personal stories in a way that highlights strengths, resilience, and possibilities.
   • Example: A person who believes they are “not good enough” can identify moments in their life where they demonstrated competence and strength.
5. Unique Outcomes
   • Narrative therapy helps individuals find exceptions to their negative stories—times when they acted differently than their dominant narrative suggests.
   • Example: A person who believes they “always fail” might be encouraged to recall times when they succeeded, even in small ways.
6. Social and Cultural Awareness
   • Narrative therapy acknowledges the role of culture, family, and society in shaping personal stories.
   • Therapists help clients recognize and challenge social expectations that may contribute to negative self-perceptions.

3: Applications of Narrative Therapy

Narrative therapy is widely used for:
Depression & Anxiety: Helping clients reshape self-defeating thoughts.
Trauma & PTSD: Separating trauma from self-identity and rewriting a narrative of resilience.
Relationships & Family Issues: Reframing conflicts and improving communication.
Addiction & Behavioral Issues: Challenging negative cycles and empowering change.
Identity Development: Helping individuals struggling with self-image, cultural expectations, or gender/sexuality identity.

4: Key Benefits

✔️ Encourages self-empowerment and personal agency.
✔️ Helps clients see strengths rather than weaknesses.
✔️ Supports long-term change by shifting self-perception.
✔️ Can be used across diverse cultures and populations.

5: Conclusion

Narrative therapy is a powerful, client-centered approach that helps individuals reshape their life stories, externalize problems, and create new, more empowering narratives. By focusing on strengths, resilience, and untapped possibilities, it allows people to move beyond negative self-perceptions and embrace hopeful, positive change.