Narrative Therapy in Woodinville: Rewriting Your Story of Trauma & ADHD
Separate Yourself from the Problem and Reclaim Your Personal Agency
How Narrative Therapy solves your problem.
Narrative therapy is powerful for neurodivergent adults who have internalized a 'failure narrative' due to undiagnosed ADHD. We externalize the executive dysfunction so you can reclaim your competence.
Trauma often shatters our sense of self. We work together to move from a 'victim story' to a 'survivor story,' focusing on the hidden resilience (sparkling moments) that kept you safe.
Narrative therapy is a collaborative, strength-based approach that helps individuals explore the stories they carry about themselves, their experiences, and their identities.
Instead of viewing problems as something inherent or “wrong” within a person, narrative therapy separates the problem from the individual. It invites clients to step back and examine the narratives—often shaped by trauma, family patterns, cultural messages, and past experiences—that influence how they think, feel, and behave. Through this process, people begin to see that their stories are not fixed; they are living, evolving, and open to reinterpretation.
One of the core benefits of narrative therapy is the way it restores agency. Many clients with ADHD or trauma histories have internalized narratives of being “too much,” “not enough,” or “broken.” Narrative therapy helps uncover where these messages came from—and more importantly, whether they are actually true or helpful. By identifying dominant stories and elevating overlooked strengths, clients can rewrite their internal narrative in a way that feels more compassionate, accurate, and empowering. This can reduce shame, increase self-understanding, and create space for healthier patterns of thought and behavior.
Additionally, narrative therapy supports meaning-making and emotional integration, especially for those whose experiences feel fragmented or overwhelming. Trauma can leave clients with disjointed memories or confusing emotional reactions, while ADHD can create a sense of chaos or inconsistency in one’s life story. Through guided externalization, re-authoring conversations, and structured reflection, narrative therapy helps weave together these pieces into a coherent and meaningful whole. This not only deepens self-awareness but also strengthens resilience, helping individuals move forward with clarity, confidence, and a renewed sense of personal identity.
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Narrative therapy is grounded in well-established psychological principles showing that the stories we tell about ourselves shape our emotions, behaviors, and sense of identity. Research in cognitive psychology, memory, and neuroscience demonstrates that the brain is constantly organizing experience into narrative form. When trauma or chronic stress disrupts this process, people often develop rigid, negative, or incomplete stories about who they are. Narrative therapy helps reorganize these internal narratives by encouraging clients to externalize problems, challenge unhelpful beliefs, and integrate memories in a way that aligns with their strengths and values.
Studies also show that meaning-making—an essential element of narrative therapy—supports emotional regulation, reduces symptoms of anxiety and depression, and enhances overall psychological well-being. By rewriting personal narratives, clients engage in a form of cognitive restructuring that decreases shame, increases self-compassion, and strengthens neural pathways associated with resilience and adaptability. In this way, narrative therapy is not just a reflective process; it’s a scientifically supported method of reshaping the mind’s storylines to promote healing and long-term change.
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IteExternalization is a core technique in Narrative Therapy where we treat the problem (like Anxiety or ADHD-brain-fog) as a separate entity rather than a part of your character. By saying "The Anxiety is bothering me" instead of "I am an anxious person," we create the mental space needed to develop new strategies and reduce shame.
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Narrative therapy sessions are collaborative, conversational, and deeply personalized. Instead of focusing solely on symptoms, the therapist invites you to explore the stories, beliefs, and interpretations that have shaped your identity and experiences. Together, you examine the narratives you’ve been carrying—whether from family, culture, trauma, or past relationships—and begin to identify which parts feel true, which parts feel imposed, and which parts no longer serve you. Sessions often include externalizing problems (separating “you” from the issue), exploring alternative perspectives, and uncovering hidden strengths that may have been overshadowed by stress or self-doubt.
As the work deepens, you and your therapist co-create new, more empowering storylines. This may involve identifying “sparkling moments” of resilience, reframing stuck points, and reconnecting with values and abilities that have been forgotten. The pace is gentle and reflective, allowing space for insight, emotion, and meaning-making. Many clients describe narrative therapy sessions as grounding and clarifying—like finally seeing their life through a lens that honors their full complexity rather than defining them by their struggles.
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Narrative therapy can help you transform the way you understand yourself, your past, and your challenges. Instead of feeling defined by trauma, ADHD symptoms, or old patterns, you gain the ability to step back and see the broader picture of your life. This approach helps you recognize that the stories shaping your identity were often influenced by circumstances outside your control—family messages, cultural expectations, painful experiences, or moments when you didn’t have the tools you have today. By examining these narratives with a compassionate and curious lens, you learn to separate who you truly are from the problems you’ve faced.
As you rewrite your story, narrative therapy helps you reclaim your strengths, values, and sense of agency. You begin to see yourself not as someone who is “too much,” “not enough,” or “broken,” but as someone capable, resilient, and actively shaping your life. This shift can reduce shame, increase self-understanding, and open the door to healthier patterns in relationships, work, and emotional well-being. Over time, narrative therapy empowers you to author a life narrative that feels authentic, meaningful, and aligned with who you want to become.
Narrative Therapy
“
the person is not the problem;
the problem is the problem
Michael White
who it’s for
narrative therapy is for you if…
Individuals who feel defined by their struggles. Narrative therapy is ideal for people who have internalized negative stories about themselves—whether from trauma, ADHD, anxiety, depression, or past relationships—and want to separate their identity from the challenges they face.
Those whose experiences feel fragmented, confusing, or hard to make sense of. It supports anyone who feels like pieces of their past don’t fit together, or who struggle with self-understanding, emotional overwhelm, or recurring patterns they can’t quite explain.
People seeking empowerment, meaning, and a renewed sense of agency. Narrative therapy is a great fit for individuals who want to reclaim their strengths, rewrite unhelpful narratives, and create a life story that feels authentic, intentional, and aligned with who they truly are.
together, we will:
explore
the stories that have shaped your identity and understand which ones no longer serve you.
uncover
the strengths, values, and “sparkling moments” that may have been overlooked or overshadowed by trauma or self-doubt.
Regain
a sense of agency, clarity, and authorship over your life’s narrative so you can move forward with confidence and purpose.
