![A reading nook in a garden wall with books, tied letters and an open blank book on a desk](https://viacara.com/img/content/approaches-narrative-therapy-feature-light.webp) # Narrative Therapy Learn how narrative therapy separates you from the problem, what sessions and letters look like, who it suits and what the research shows. ## What is narrative therapy? Narrative therapy is a talking therapy built around the stories we tell about our lives. It rests on the belief that people can change the stories they live by. It sees you as separate from your problems, and as the expert on your own life. Narrative therapists sum this up as "the person is not the problem, the problem is the problem". Sources: [BACP: narrative therapy](https://viacara.com/approaches/narrative-therapy/#ref-1), [Carey & Russell 2002](https://viacara.com/approaches/narrative-therapy/#ref-2) ## Where it comes from Michael White in Australia and David Epston in New Zealand developed narrative therapy. It grew out of family therapy in the 1980s. Their book *Narrative Means to Therapeutic Ends* came out in 1990. In the UK, the Institute of Narrative Therapy has taught the approach since 2009. Sources: [Dulwich Centre: narrative approaches](https://viacara.com/approaches/narrative-therapy/#ref-3), [Carey & Russell 2002](https://viacara.com/approaches/narrative-therapy/#ref-2), [White & Epston 1990](https://viacara.com/approaches/narrative-therapy/#ref-4), [INT: about](https://viacara.com/approaches/narrative-therapy/#ref-5) ## How it *works* We all live by stories about who we are. Some help us, and some, such as "I am a failure", take over. Your therapist asks questions about how the problem affects your life. Together you look for moments when the problem had less hold on you. Those moments can start a different story line. The approach is respectful and does not blame you. You are more than *the problem* - **Name the problem** You find words for the problem and explore how it affects your life. - **Explore other stories** You notice skills, actions and experiences that the problem-focused story leaves out. - **Consider relationships** You explore the people and relationships that support the life you want. The therapist treats you as the expert on your life. These are conversation areas, not a fixed sequence. Sources: [BACP: narrative therapy](https://viacara.com/approaches/narrative-therapy/#ref-1), [Carey & Russell 2002](https://viacara.com/approaches/narrative-therapy/#ref-2), [White 2005](https://viacara.com/approaches/narrative-therapy/#ref-6) ## *Naming* the problem A key step is called externalising. Your therapist asks questions that help separate you as a person from the problem. You might give the problem its own name, such as "the shakes" or "the wobbles". Then you can track how it has affected your life, and when it is weaker. The aim is to see your life with less self-blame. You also look at how wider stories in your culture have shaped yours. Sources: [BACP: narrative therapy](https://viacara.com/approaches/narrative-therapy/#ref-1), [Carey & Russell 2002](https://viacara.com/approaches/narrative-therapy/#ref-2) ## What *sessions* look like Sessions can be in person or online. You can go on your own, as a couple, as a family or in a group. Some therapists write you a letter that sums up a session. Unlike case notes, the letter is written for you. Some therapists invite a small audience, called outsider witnesses, to hear your story. They listen, then retell the parts that struck them. Sources: [BACP: narrative therapy](https://viacara.com/approaches/narrative-therapy/#ref-1), [Fox 2003](https://viacara.com/approaches/narrative-therapy/#ref-7), [White 2005](https://viacara.com/approaches/narrative-therapy/#ref-6) ![The open blank book seen from the armchair, and a garden path leading to an open gate](https://viacara.com/img/content/approaches-narrative-therapy-mid-light.webp) Narrative therapy separates you from the problem, so a new story has room ## Who it might *suit* It can be a good fit if you: - Feel defined by a label, a diagnosis or one thing that happened - Carry a harsh story about yourself that you cannot shake - Want a therapist who treats you as the expert on your life - Want to look at how family and culture have shaped your story - Like finding words for what you have been through If you want exercises to practise between sessions, [CBT](https://viacara.com/approaches/cbt/) offers more of those. ## Narrative therapy and narrative exposure therapy Narrative exposure therapy sounds similar but is a different treatment. It is a short therapy for trauma, based on CBT. NICE names it as one kind of trauma-focused CBT for post-traumatic stress disorder. If trauma brings you here, our [trauma and PTSD page](https://viacara.com/support/trauma/) covers the therapies the NHS names. Sources: [Neuner et al. 2004](https://viacara.com/approaches/narrative-therapy/#ref-8), [NICE NG116](https://viacara.com/approaches/narrative-therapy/#ref-9) ## The *evidence* Narrative therapy is used around the world but has little research behind it. In a 2011 study, 47 adults with depression had a short course of narrative therapy. Their depression symptoms improved, but the study had no comparison group. A 2014 trial in Portugal compared narrative therapy with CBT for 63 adults with moderate depression. Both groups improved, and CBT did better on one of the two measures. A 2026 review of studies in people with cancer called it potentially effective. It could not establish that it works, because good studies were lacking. NICE does not name narrative therapy in its guidance on depression or anxiety. The NHS Talking Therapies manual does not list it either. Not sure yet? Our [guide to the different approaches](https://viacara.com/guides/understanding-approaches/) starts from what you want help with. Sources: [Lopes et al. 2014](https://viacara.com/approaches/narrative-therapy/#ref-10), [Vromans & Schweitzer 2011](https://viacara.com/approaches/narrative-therapy/#ref-11), [Jones et al. 2026](https://viacara.com/approaches/narrative-therapy/#ref-12), [NICE NG222](https://viacara.com/approaches/narrative-therapy/#ref-13), [NICE CG113](https://viacara.com/approaches/narrative-therapy/#ref-14), [NHS England: talking therapies manual](https://viacara.com/approaches/narrative-therapy/#ref-15) On this page [What is narrative therapy?](https://viacara.com/approaches/narrative-therapy/#what-is-narrative-therapy) [Where it comes from](https://viacara.com/approaches/narrative-therapy/#where-it-comes-from) [How it works](https://viacara.com/approaches/narrative-therapy/#how-it-works) [Naming the problem](https://viacara.com/approaches/narrative-therapy/#naming-the-problem) [What sessions look like](https://viacara.com/approaches/narrative-therapy/#what-sessions-look-like) [Who it might suit](https://viacara.com/approaches/narrative-therapy/#who-it-might-suit) [Narrative therapy and narrative exposure therapy](https://viacara.com/approaches/narrative-therapy/#narrative-therapy-and-narrative-exposure-therapy) [The evidence](https://viacara.com/approaches/narrative-therapy/#the-evidence) Related [Existential Therapy](https://viacara.com/approaches/existential-therapy/) [Gestalt Therapy](https://viacara.com/approaches/gestalt-therapy/) [Humanistic Therapy](https://viacara.com/approaches/humanistic/) [Low Self-Esteem](https://viacara.com/support/self-esteem/) [Family Relationships](https://viacara.com/support/family/) [Trauma and PTSD](https://viacara.com/support/trauma/) [Understanding Different Approaches](https://viacara.com/guides/understanding-approaches/) Thanks for your interest. We're not taking on new clients at the moment. ## Looking for a *narrative* therapist? We ask what matters to you, then find professionals who fit. Leave your email and we'll let you know as soon as we're ready for you. This conversation helps us find you the right support. What you share helps us understand what you're looking for and find someone who fits. Your email keeps you updated on what's happening next and isn't shared with anyone we introduce you to. [Privacy policy](https://viacara.com/privacy/) [Terms of service](https://viacara.com/terms/) ## References 1. British Association for Counselling and Psychotherapy (n.d.). *What is narrative therapy?*. [bacp.co.uk](https://www.bacp.co.uk/about-therapy/types-of-therapy/narrative-therapy/) 2. Carey, M. & Russell, S. (2002). *Externalising: Commonly-asked questions*. The International Journal of Narrative Therapy and Community Work. [dulwichcentre.com.au](https://dulwichcentre.com.au/articles-about-narrative-therapy/externalising/) 3. Dulwich Centre (2017). *About narrative approaches*. [dulwichcentre.com.au](https://dulwichcentre.com.au/about-narrative-approaches/) 4. White, M. & Epston, D. (1990). *Narrative Means to Therapeutic Ends*. W. W. Norton. [wwnorton.com](https://wwnorton.com/books/Narrative-Means-to-Therapeutic-Ends/) 5. The Institute of Narrative Therapy (n.d.). *About the Institute of Narrative Therapy*. [theint.co.uk](https://www.theint.co.uk/) 6. White, M. (2005). *Workshop notes*. Dulwich Centre. [dulwichcentre.com.au (PDF)](https://www.dulwichcentre.com.au/michael-white-workshop-notes.pdf) 7. Fox, H. (2003). *Using therapeutic documents: A review*. The International Journal of Narrative Therapy and Community Work. [dulwichcentre.com.au (PDF)](https://dulwichcentre.com.au/wp-content/uploads/2020/01/Using_therapeutic_documents_a_review.pdf) 8. Neuner, F., Schauer, M., Klaschik, C., Karunakara, U. & Elbert, T. (2004). *A comparison of narrative exposure therapy, supportive counseling, and psychoeducation for treating posttraumatic stress disorder in an African refugee settlement*. Journal of Consulting and Clinical Psychology. [doi:10.1037/0022-006X.72.4.579](https://doi.org/10.1037/0022-006X.72.4.579) 9. National Institute for Health and Care Excellence (2018). *Post-traumatic stress disorder (NG116)*. [nice.org.uk](https://www.nice.org.uk/guidance/ng116) 10. Lopes, R. T., Gonçalves, M. M., Machado, P. P., Sinai, D., Bento, T. & Salgado, J. (2014). *Narrative therapy vs. cognitive-behavioral therapy for moderate depression: Empirical evidence from a controlled clinical trial*. Psychotherapy Research. [doi:10.1080/10503307.2013.874052](https://doi.org/10.1080/10503307.2013.874052) 11. Vromans, L. P. & Schweitzer, R. D. (2011). *Narrative therapy for adults with major depressive disorder: Improved symptom and interpersonal outcomes*. Psychotherapy Research. [doi:10.1080/10503301003591792](https://doi.org/10.1080/10503301003591792) 12. Jones, M. A., Hutchinson, A. D. & Barry, L. (2026). *Narrative therapy: A systematic review of efficacy and effectiveness for improving biopsychosocial outcomes in people with cancer*. Psycho-Oncology. [doi:10.1002/pon.70460](https://doi.org/10.1002/pon.70460) 13. National Institute for Health and Care Excellence (2022). *Depression in adults: treatment and management (NG222)*. [nice.org.uk](https://www.nice.org.uk/guidance/ng222) 14. National Institute for Health and Care Excellence (2020). *Generalised anxiety disorder and panic disorder in adults: management (CG113)*. [nice.org.uk](https://www.nice.org.uk/guidance/cg113) 15. NHS England (2024). *NHS Talking Therapies for anxiety and depression manual, version 7*. [england.nhs.uk (PDF)](https://www.england.nhs.uk/wp-content/uploads/2018/06/nhs-talking-therapies-manual-v7.1-updated.pdf) ## Related ### [Existential Therapy](https://viacara.com/approaches/existential-therapy/) Learn how existential therapy explores meaning, freedom and mortality, what sessions are like, who it suits and what the research shows. ### [Gestalt Therapy](https://viacara.com/approaches/gestalt-therapy/) Learn how gestalt therapy works with what you notice here and now, what the empty chair is, who it suits and what the research shows. ### [Humanistic Therapy](https://viacara.com/approaches/humanistic/) Learn how humanistic therapy sees you as a whole person, what happens in a session, who it tends to suit and what the research covers. ### [Low Self-Esteem](https://viacara.com/support/self-esteem/) Low self-esteem is a learned opinion of yourself, and it can change. Find a professional who helps you see yourself more fairly. ### [Family Relationships](https://viacara.com/support/family/) Strain with parents, siblings, children or step-family is common and can be worked on. Find a professional who helps with family relationships. ### [Trauma and PTSD](https://viacara.com/support/trauma/) Trauma can keep a frightening event alive long after it ended. PTSD is common and treatable. Find a professional who works with trauma. ### [Understanding Different Approaches](https://viacara.com/guides/understanding-approaches/) A plain-English guide to the main therapeutic approaches including CBT, person-centred therapy, psychodynamic and integrative methods.