Narrative Therapy

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.

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.

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.