Rewrite Your Story: How Narrative Therapy Can Empower Teens

Everyone has a story to tell. Our lives are a collection of experiences, some uplifting, others challenging, and how we frame these stories profoundly impacts how we view ourselves and interact with the world. For teens struggling with mental health challenges, narrative therapy offers a powerful tool for self-discovery and healing.

In this post, we’ll explore narrative therapy, how it works, and who can benefit. We’ll also walk through the five stages of narrative therapy and share resources to help you or your teen take the first steps toward creating a more empowering story.

What is Narrative Therapy? 📖

Narrative therapy, developed in the 1980s by Michael White and David Epston, is a unique form of counselling that focuses on the stories we tell ourselves. These stories shape our identity, influence our relationships, and impact our mental health.

At its core, narrative therapy is based on social constructionism, the idea that reality is shaped by the language we use and the stories we tell. This approach doesn’t try to “fix” thoughts or behaviours; instead, it helps people rewrite their narrative, reframing problems as separate from themselves and highlighting strengths, resilience, and possibilities.

In simpler terms, narrative therapy teaches that you are not your problem. By externalising struggles and re-authoring your story, you can create a more positive and empowering perspective on life.

How Does Narrative Therapy Work? 🛠️

Narrative therapy sessions are typically led by trained therapists and involve a collaborative process. Together, the therapist and client work to explore, deconstruct, and rebuild the client’s personal narrative. Key techniques include:

1. Externalisation

The client learns to view their problem as something outside of themselves. For example, instead of saying, “I am depressed,” they might say, “Depression is affecting me.” This shift reduces shame and creates space for change.

2. Re-Authoring

This involves rewriting negative self-stories. For example, a teen who believes they’re a “failure” may begin identifying moments of success, reframing their narrative into one of resilience and capability.

3. Exploration of Hopes and Values

Therapists guide clients to explore what they value most, helping them create a vision of the life they want to lead, one that isn’t defined by their problem.

Narrative therapy encourages clients to embrace their role as the author of their own story. It’s about identifying the chapters that no longer serve them and writing new ones filled with hope and purpose.

The Five Stages of Narrative Therapy 🛤️

1. Externalisation

Problems are named and separated from the client’s identity. For example, instead of “I am anxious,” it becomes, “Anxiety is something I’m working to manage.” This helps clients feel less overwhelmed and more empowered.
💡 Resource: Use a Narrative Story Map to help identify and describe the problem.

2. Discovery

The client examines how the problem has affected their life and relationships. This stage often includes reflecting on past experiences and uncovering moments of strength that were overlooked.
💡 Tip: Journaling can help teens uncover how their narrative developed and recognise patterns.

3. Pre-Story

In this stage, clients imagine what their life could look like without the problem. This hopeful exploration of dreams and possibilities lays the groundwork for change.
💡 Resource: The Narrative Tree of Life is an excellent tool to visualise growth and goals.

4. Re-Authoring

Clients begin to rewrite their story, incorporating strengths, achievements, and new perspectives. This process helps them view themselves in a more positive and empowered light.
💡 Resource: Encourage teens to explore their Values and Visions to represent their rewritten story.

5. Consolidation

The final stage focuses on solidifying the new narrative and planning for the future. Clients reflect on their progress and learn how to sustain positive changes.
💡 Resource: Use a Narrative Road Map to chart goals and next steps.

Benefits of Narrative Therapy 🧠

Narrative therapy is highly effective for a range of challenges, including:

• Mental Health Issues: Helps with depression, anxiety, and trauma.

• Life Transitions: Supports navigating major changes like starting high school or moving.

• Relationship Challenges: Improves how clients view themselves in the context of their relationships.

Some key benefits include:

• A deeper understanding of self and circumstances

• A stronger sense of identity and empowerment

• The ability to find meaning in difficult experiences

• Increased confidence to make positive changes

Who Can Benefit from Narrative Therapy? 🌎

Narrative therapy is particularly helpful for teens and young people who feel “stuck” in negative thought patterns. It’s also great for individuals who are creative or enjoy storytelling as a way of processing emotions.

While narrative therapy isn’t as widely practised as other forms of treatment, many therapists integrate its techniques into their work. You can also find online resources and tools to explore narrative approaches at home.

The Power of Storytelling: A Message of Hope ✨

One of the most beautiful aspects of narrative therapy is its message of hope: We are not defined by our problems or past experiences. We can begin rewriting our story and creating a brighter future at any moment. For teens struggling with self-esteem, anxiety, or a sense of identity, narrative therapy offers a path to empowerment and growth.

If you know a teen who feels weighed down by their story, consider introducing them to narrative therapy. Together, they can learn to see themselves not as the problem but as the author of their own journey.

Resources to Get Started 📚

Looking for tools to explore narrative therapy? Check out these helpful resources:

• Narrative Story Map: Perfect for identifying problems and their impact.

• Narrative Tree of Life: A creative way to visualise growth and goals.

• Narrative Road Map: Plan steps for future success.

• Self-Reflection Journals: Explore emotions, strengths, and values.

👉 Explore all my printable Narrative Therapy Resources

Rosie 🌹

Narrative Therapy Resources Available