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Therapy Types

Narrative Therapy

The stories we tell about ourselves shape how we live. Narrative therapy explores those stories and opens up space to tell different, more empowering ones.

You Are Not the Problem: The Problem Is the Problem

Narrative therapy is built on a powerful idea: the story a person tells about who they are is not a fixed truth. It is a narrative: shaped by experience, culture, and the voices of others and it can be explored, questioned, and rewritten.

For children and teens, the stories they carry can be deeply damaging: 'I'm bad,' 'I'm weird,' 'I can't do anything right,' 'nobody likes me.' These are not facts. They are narratives that have been constructed, often from difficult experiences or the opinions of others and they can be changed.

Narrative therapy takes a curious, respectful stance. The therapist never assumes they know what is best for the child or teen. Instead, they help unpack the stories, find the exceptions, and build richer, more accurate accounts of who the person really is.

In narrative therapy, the person is never the problem. The problem is the problem and it can be examined, questioned, and separated from who you are.

The Narrative Therapy Process

1
Externalizing the Problem
Separating the problem from the person: 'anxiety has been telling you...' rather than 'you are anxious.' This shift creates space to examine and respond to the problem differently.
2
Exploring the Story
Understanding how the current story came to be: what experiences, messages, and voices contributed to how the child or teen sees themselves.
3
Finding Exceptions
Looking for moments that don't fit the problem-saturated story: evidence of strengths, resilience, and qualities that point toward a richer self-narrative.
4
Reauthoring
Building an alternative story: one that is more accurate, more compassionate, and more useful for how the child or teen wants to live.
Who May Benefit
  • Children and teens with low self-esteem
  • Identity challenges and self-concept struggles
  • Those who have internalized negative labels
  • Navigating difficult life experiences
  • Anxiety rooted in self-narrative ('I'm a failure')
  • Teens navigating identity development
  • Anyone who feels defined by their problems

Coping Tools That Pair With Narrative Therapy

Therapy builds practical skills, not just insight. These are some of the tools Lianne teaches. Flip each card to see how it works and when it helps most.

🌬️

Paced Breathing

Slow your nervous system fast

How it works

Breathe in for 4 counts, hold for 2, out for 6. Repeat 4–5 times. The longer exhale signals safety to your body.

🧊

Grounding5-4-3-2-1

Anchor yourself to right now

How it works

Name 5 things you see, 4 to touch, 3 you hear, 2 you smell, 1 you taste. Pulls you out of worry and into the present.

🌡️

Feelings Check-In

Name it to tame it

How it works

Put a word to what you're feeling and where you feel it in your body. Labeling an emotion reduces its intensity.

🧩

Opposite Action

Act against the urge, shift the feeling

How it works

When an emotion pushes you toward something that makes things worse, do the opposite: reach out instead of withdrawing, soften instead of snapping.

💬

Self-Talk Reframe

Challenge the story, not just the feeling

How it works

Catch the thought behind the feeling. Ask: Is this true? Helpful? What would I say to a friend? Then try a more balanced version.

✦ Get Started

Explore a new story

We offer a complimentary 15-minute phone consultation for new clients: a chance to connect, ask questions, and see if we're the right fit.

Secure booking via Jane App · 15 minutes · No obligation

FAQQuestions About Narrative Therapy
What is narrative therapy?

Narrative therapy is based on the idea that the stories we tell about ourselves shape our identity. It helps people separate their identity from their problems and reauthor their story in a more empowering way.

How does narrative therapy work with teens?

Teens respond well to narrative therapy's externalizing language ('the anxiety' rather than 'you are anxious') and its focus on identity and self-authorship. It often feels less clinical and more collaborative than other approaches.

Is narrative therapy evidence-based?

Yes. Narrative therapy has a growing evidence base, particularly for family therapy, trauma, grief, and depression. It is recognized by the Canadian Association for Marriage and Family Therapy and aligned with humanistic therapeutic traditions.

Can narrative therapy be combined with CBT?

Yes. Many therapists use narrative therapy in combination with CBT or other approaches, drawing on narrative techniques to address identity and meaning while CBT addresses thought patterns and behaviour.