What Is Narrative Therapy? How Rewriting Your Story Can Heal
We all carry stories about who we are. Some are passed down from family, some are rooted in culture or community, and others are shaped by personal experiences. These stories can be grounding and empowering; or they can feel heavy, like scripts you didn’t choose but keep living out anyway.
Narrative therapy invites you to pause and ask: Is this story still serving me? Or is it time to write a new chapter?
What Is Narrative Therapy?
Narrative therapy is a therapeutic approach that views people as separate from their problems. Instead of saying, “I’m an anxious person,” narrative therapy might reframe the question: “When does anxiety show up in your life, and how has it been shaping your story?”
This shift changes everything. It moves the focus from identity (“I am the problem”) to relationship (“I’m experiencing something that has influence in my life”). When the problem is externalized, it becomes easier to see your own strengths, resources, and choices.
Rather than labeling you, narrative therapy helps you notice patterns, name challenges, and reclaim your role as the author of your own story.
Why Stories Matter
Stories aren’t just words; they shape how we see ourselves, how we connect with others, and what we believe is possible.
◦ They shape identity. The way you describe yourself; “I’m shy,” “I always mess things up,” “I’m strong”; becomes part of your lived reality.
◦ They influence relationships. The roles you’ve been cast in (the responsible one, the black sheep, the fixer) affect how others see you; and how you see yourself.
◦ They impact possibilities. A story of “I’ll never get better” can close doors, while a story of “I’ve survived hard things before” opens them wide.
The stories we inherit and repeat can either narrow our path or expand it. Narrative therapy helps you see the difference.
How Narrative Therapy Helps
In my work with clients in Illinois and Michigan, I often use narrative therapy to help people:
◦ Identify the dominant stories they’ve been carrying; sometimes without realizing it
◦ Question where those stories came from (family, culture, past experiences, or societal messages)
◦ Highlight overlooked stories of resilience, strength, and survival
◦ Begin to author new narratives that feel more authentic, expansive, and hopeful
For example, a client might come in saying, “I’m bad at relationships.” Through narrative therapy, we might notice that this story comes from one painful breakup or from cultural expectations that don’t align with their truth. At the same time, we might uncover quieter stories: times when they showed deep care, practiced boundaries, or grew through vulnerability.
Narrative therapy doesn’t erase the past. Instead, it makes space for multiple truths and allows your preferred story to take the lead.
A Gentle Reminder
You are not a single story. You are many stories, layered and evolving. Narrative therapy simply gives you the tools to recognize which ones you want to keep, which ones you want to soften, and which ones you’re ready to rewrite.
Your life is not just what has happened to you; it’s also the meaning you give to it. And meaning is something you can rewrite, one chapter at a time.
Narrative Therapy for Anxiety, Identity, and Cultural Experiences
This approach is especially powerful for clients navigating identity questions, cultural expectations, or generational narratives. Many people carry stories like:
◦ “I’m the one who has to hold everything together.”
◦ “My culture expects me to choose family over myself.”
◦ “I don’t belong anywhere fully.”
These stories are real and valid, but they’re not the whole picture. Narrative therapy creates room to honor cultural and family values while also authoring stories that reflect your individuality.
For anxiety and depression, narrative therapy provides relief by separating you from the label. Instead of “I am anxious,” the story becomes “Anxiety sometimes shows up when I’m under pressure, but I also have skills to navigate it.” That subtle shift restores agency and hope.
A Gentle Reminder About Your Story
You are not a single story. You are many stories, layered and evolving. Some are heavy, some are beautiful, and some are still being written. Narrative therapy simply gives you tools to recognize which stories you want to keep, which ones you want to soften, and which ones you’re ready to rewrite.
Your life is not just what has happened to you; it’s also the meaning you give to it. And meaning is something you can reshape, one chapter at a time.
Considering Narrative Therapy?
If you’re curious about narrative therapy in Illinois or Michigan, therapy can be a safe place to explore and re-author your story. At Sohail Counseling & Care, we help clients untangle identity, cultural experiences, and past wounds to create new, empowering narratives.
