Stories shape our lives. They create the people we are and help define the people we want to become. In the ’70s, Michael White and David Epston developed psychotherapy that helps people understand this and reshape their lives. It’s called narrative therapy, and it helps people see and understand the stories they have been telling about their lives. Using narrative therapy techniques, we all have the potential to move into a healthier version of ourselves.
We tell these stories to others, but more significantly, we tell them to ourselves. These stories become what we believe about ourselves and, as a result, how we act—even what we believe we can become. Narrative therapy helps us understand that we actually can have a role in constructing these stories. And that some stories are better for our mental wellness than others.
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Narrative Therapy Techniques
If your counselor or therapist practices narrative therapy, they may use quite a few techniques. Here are some commonly used narrative therapy techniques:
Externalizing conversations
This technique is designed to help people understand that they are not their problem. They are separate. It allows them to externalize a situation. Instead of a person saying, “I am depressed.” They may help them understand that depression is coming into their life and causing problems. When a person can externalize the problem, they can gain some perspective. They begin to challenge the problem and its influence on their life.
Deconstruction of dominant narratives
What are the dominant stories in a person’s life? What has created their beliefs? Everything from religion to values to family roles can be dominant narratives. Narrative therapy aims to deconstruct these dominant narratives to challenge their impact on individuals’ lives. Therapists may encourage clients to question certain assumptions and critique these narratives, allowing space for different, possibly more empowering stories to emerge.
Re-authoring
Re-authoring is an active practice where the individual gets to take an active role in creating the story of their life. Up until this point, their life’s story was handed to them. With re-authoring, individuals see that their dominant story could be very different from the one they currently believe and live out.
Individuals are encouraged to identify and highlight alternative or overlooked aspects of their experiences that challenge the dominant problem-saturated story. This technique helps individuals create new meanings, emphasize strengths, and develop narratives aligning with a healthier self.
Externalizing letters
This is another technique that can help clients distance themselves from their problems or difficulties. The client typically writes externalizing letters. Here they address the issue as a separate person or entity. These letters allow one to express emotions, frustrations, and hopes related to the problem. The goal is to create a different relationship with the issue—giving it less control over the person.
Unique outcomes and exceptions
This technique further helps people rewrite their understanding of themselves. A person who says, “I’m always anxious,” has actively edited out the times and places where they were not anxious. Where anxiety had nothing to do with their life. Helping a person see and believe this truth helps them build a new story. And it is based on reality.
By identifying unique outcomes or exceptions, therapists help individuals recognize their agency and strengths, challenging the notion that the problem is all-encompassing. These exceptions become the building blocks for creating alternative narratives and future possibilities.
Detailed description and scaffolding questions
Scaffolding questions are open-ended questions that help people delve deeper into their personal stories. It helps them uncover the hidden meanings they may believe and the connections they make—even if they don’t know they are doing it. It helps self-discovery. It gives a broader understanding of the power of story.
Here are a couple of examples:
“How did this experience shape your understanding of yourself and your relationship with the problem?”
“How can you build upon this experience and apply it to other areas of your life?”
“Tell me more about a specific instance when you felt empowered and in control despite your challenges.”
Therapeutic documents and letters
Narrative therapy in Orange County may involve letters or various writings. They are milestones of sorts—physical evidence of the progress a person has made. When the old stories crop up, they can look to these writings and remember another narrative. One that aligns with a better version of themselves and is actually based in reality! They may refer to them in therapy sessions or on their own while navigating life.
Even though these are some common narrative therapy techniques, each therapist and each client is unique. Different approaches will resonate differently depending on the individual and their specific goals and needs.
The key is working with a professional you trust to guide you through the process of rewriting your story.
Narrative Therapy in Orange County
Here at Story Wellness in Orange County, CA, we use narrative therapy to help our clients become the best version of themselves. If you want to know more about our unique process or how it might help you, call us today. Our team will be happy to let you know more about the help various narrative therapy techniques can be for you or your loved one.
